Another benefit of mango is that it’s low in calories. One cup (165 grams) of fresh mango contains fewer than 100 calories and has a very low calorie density. Meaning that it has few calories for the volume of food it provides.
In fact, most fresh fruits and vegetables tend to have a low calorie density. One study found that consuming fresh fruit like mango at the start of a meal could help keep you from overeating later on in the meal UFABET
Still, keep in mind this may not be the case for dried. Just 1 cup (160 grams)of dried mango contains 510 calories, 106 grams of sugar and a higher calorie density.
Though dried mango is still rich in nutrients like vitamins, minerals, and antioxidants. It may be best to consume it in moderation due to its high calorie density and sugar content.
May help prevent diabetes.
Fresh mango is relatively high in natural sugar compared with other fresh fruits, containing over 22 grams per cup (165 grams).
You might think this could be worrisome for people living with metabolic conditions like diabetes. Or for those who are trying to limit their sugar intake.
However, no evidence suggests that eating fresh leads to diabetes or is unhealthy for people with this condition.
In fact, many studies have even link a higher intake of fresh fruit with a lower risk of diabetes overall. Not much research has examined the specific relationship between fresh mango and diabetes.
However, one study did find that. People who added 10 grams of freeze-dried mango to their diet every day for 12 weeks experience significant improvements in blood sugar levels .
Another recent study concluded that consuming fruits and vegetables high in vitamin C and carotenoids could help prevent the onset of diabetes. Mango is high in both these nutrients. So it may provide similar benefits, though more research is needed.
Still, because mango is high in natural sugars. It has the potential to cause a spike in your blood sugar levels if you eat too much at one time.
Thus, it may still be best to consume mango in moderation. Meaning a typical portion size of about 1 cup (165 grams) at a time. It may also help to pair it with other foods that are rich in fiber and protein, as this may help limit blood sugar spikes.