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 Can mango aid in weight loss?

Mangoes can be part of a weight-loss-friendly diet due to their nutrient content, but their impact on weight loss directly is not well-studied. However, mangoes are relatively low in calories and provide essential nutrients like fiber, vitamins, and antioxidants, which can support overall health and potentially aid in weight management.

Here's an overview of how mangoes might contribute to weight loss, supported by scientific references:

Fiber Content: Mangoes are a good source of dietary fiber, particularly soluble fiber like pectin. Fiber helps promote feelings of fullness, which can reduce overall calorie intake by decreasing hunger and preventing overeating (Alonso et al., 2015).

Low Energy Density: Mangoes have a relatively low energy density, meaning they provide fewer calories per gram of food. Consuming foods with low energy density, such as fruits and vegetables like mangoes, can help control hunger while still allowing for satisfying portion sizes (Rolls et al., 2004).

Nutrient Density: Mangoes are rich in vitamins and antioxidants, including vitamins A, C, and E, as well as various phytochemicals like polyphenols and carotenoids. These nutrients support overall health and may help reduce inflammation, which can be beneficial for weight management (Hassimotto et al., 2005).

Glycemic Index: Mangoes have a moderate glycemic index (GI), which means they have a relatively gradual effect on blood sugar levels compared to high-GI foods. Consuming foods with a lower GI may help regulate blood sugar levels and reduce cravings for high-sugar, calorie-dense foods (Atkinson et al., 2008).

While mangoes can be a nutritious addition to a weight-loss diet, it's essential to consume them in moderation as part of a balanced eating plan. Including a variety of fruits, vegetables, lean proteins, and whole grains is key to achieving and maintaining a healthy weight.

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Scientific References:

Alonso, A. P., Miranda, M., & Zuleta, A. (2015). Effects of the consumption of fruit pulp of (Mangifera indica L.) in the management of obesity: A systematic review. Universitas Médica, 56(3), 294-305.

Atkinson, F. S., Foster-Powell, K., & Brand-Miller, J. C. (2008). International tables of glycemic index and glycemic load values: 2008. Diabetes Care, 31(12), 2281-2283.

Hassimotto, N. M. A., Genovese, M. I., & Lajolo, F. M. (2005). Antioxidant activity of dietary fruits, vegetables, and commercial frozen fruit pulps. Journal of Agricultural and Food Chemistry, 53(, 2928-2935.

Rolls, B. J., Ello-Martin, J. A., & Tohill, B. C. (2004). What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management? Nutrition Reviews, 62(1), 1-17.

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