New Delhi: Summer Time is Mango Time. Summers are unanimously disliked by the majority of us but the goodness of Mangoes overshadows all the adversities of harsh weather. Mangoes, also known as the king of fruits, are popular because of their distinct and sweet flavour which is a treat to taste buds. But at the same time, mangoes and their consumption have been a topic of debate. Many are under the illusion that mangoes are very high in sugar and calories.
Celebrity nutritionist Rujuta Diwekar is right here to our rescue. After her widely popular Fitness Project 2018, continues to share fitness and health tips on Facebook, spreading happiness and well-being.
One of her recent posts on Facebook was that of mangoes, where she attempts to enlighten people about the popular myths and realities about mangoes. She writes that mangoes are in season. Eating seasonal is something we all must swear by!
Myths related to mangoes
The first and the foremost is that mangoes are high in sugar and calories. But the reality is that mangoes are sweet and pulpy because it contains fructose in high amounts. Fructose or monosaccharide is simple sugar, which will not lead to weight gain if consumed in limited quantities. Also, avoid eating mangoes with your meal as that too would contribute to giving you extra calories.
The second myth that exists about mangoes is that they have a high glycemic index. The average glycemic index of mangoes considered to be on the lower scale of glycemic index.
Mangoes are safe for diabetics
Another popular myth about mangoes is that people with diabetes should not eat them. However, the nutritionist completely denies this and says that not only are mangoes safe for diabetics, they are in fact recommended for people with diabetes because of its rich profile of nutrients. They are rich in phytonutrients, antioxidants and fibre.
Another popular myth that exists about mangoes is that you can identify the ripeness of mangoes by their skin colour. However, the fact is that ripeness of mangoes can be better identified by a gentle squeeze, where the ripe one will succumb only slightly. Also, a ripe mango is one which smells fruitier than an unripe one.
Mangoes are good for heart and cholesterol
Mangoes are rich in fibre and Vitamin C, which helps in aiding the digestion process and regulating blood lipid levels. It is because of the abundance of vitamins, minerals and enzymes in mangoes that they have a cardioprotective effect on health. Eating mangoes during summer can help in reducing risks of heart diseases.
Mangoes help in the process of burning fat
Furthermore, mangoes have zeaxanthin and carotene, which offers protection to eyes and skin from the damage caused by free radicals and ageing in the body. Mangoes are also rich in B-Vitamins which are required for healthy production of red blood cells. B-Vitamins are good for healthy brain development and improves the process of burning fat. Mangoes are dense in phenolic compounds. These compounds help in preventing liver damage, inflammation and other chronic conditions including obesity.
Anti-Diabetes and Anti-cancer
Mangiferin is a bioactive compound in mangoes which has multiple therapeutic benefits. The compound is used for treating infections, diabetes, cancer and heart disease. Rujuta mentions that Diabetic associations across the world recommend eating fresh, seasonal fruits including mangoes.
Moreover, mangoes are popular for their anti-bacterial, anti-viral, anti-diabetes and anti-cancer properties in Ayurveda, Chinese medicine, East Asia and even Cuba.
Thus, as Rujuta wrote on her post, mangoes “khao aur khane do”. Eat mangoes regularly in summer as they can improve eyesight and contribute to a glowing skin. Mangoes can boost immunity as well. Prefer eating it as a fruit instead of gulping mango juice to get more nutrients.