Whether you grew up eating mango or found it later in life, you can be sure that every bite is a treat. You probably didn't realize that mangoes have nutritional value that isn't present in many other fruits—but there are a few drawbacks to eating mango that you should be aware of, as a trained dietitian discusses below... especially if you have a non-food allergy.
Dina R. D'Alessandro, MS, RDN, CDN, is a registered dietitian nutritionist and instructor at Herbert H. Lehman College of the City University of New York. D'Alessandro has compiled a list of the benefits and drawbacks of eating mangoes (to which you could respond, "There are drawbacks to eating mangoes?"). Let's say we've got a few things to warn you of.)
Continue reading to discover the hidden benefits of mango.
1. Mangoes are incredibly delectable.
Let's start with a crucial point: the mango is generally healthy. When you buy one, D'Alessandro says you're getting an "overall nutrient-dense food" with various phytonutrients, which she defines as "health-supporting chemical components" found in many plants.
2. Mangoes could be beneficial to your heart.
When you cut into this delicious stone fruit, you gain access to a significant amount of potassium. The mango, according to D'Alessandro, is a "potassium-rich fruit" that can "help counteract excessive sodium intake and manage high blood pressure." However, it's not so high in potassium that it's off-limits for people with a renal illness or other potassium-reduced diets.
"Of course, check with your doctor for recommended quantities," she advises.
3. However, mangoes have some fascinating side effects.
The mango isn't a fruit that everyone can eat. Believe it or not, if you have a sensitivity to synthetic material, you may also have problems with mango. D'Alessandro clarifies: "If you're allergic to latex, proceed with caution. Because mango proteins are identical to those found in latex, you may experience an allergic reaction."
4. Mango may cause a spike in blood sugar.
Mango, according to D'Alessandro, can cause blood sugar to increase because it is primarily carbohydrates. "Even natural fruit sugars, in excessive amounts, can act like refined sugar," she explains.
"There's not much fiber to slow digestion once you remove the peel," she adds, "so if you've been diagnosed with pre-diabetes or diabetes, be careful to match it with a more complex dish."
If mango is a common element in your smoothie, you may want to include more fiber-rich foods to ensure you're not just eating a sugary fruit purée.
5. Mango could upset your stomach.
"Because mango is abundant in fermentable carbs, excessive consumption may cause GI irritation," D'Alessandro explains. If you have a gastrointestinal disorder like irritable bowel syndrome (IBS), you may want to limit or avoid mango.
6. However, on the other hand...
D'Alessandro points out that GI issues aren't necessarily caused by mango consumption; they may even be beneficial in some situations. "Mango has been shown in several trials to help with diarrhea," D'Alessandro explains.
7. Mangoes are high in important vitamins and minerals, which are beneficial to plant-based consumers.
Mango is high in vitamin A, which is good for skin and eye health, as well as vitamin C, which is good "for cell protection and to assist boost iron absorbability, especially for vegans and anyone diagnosed with iron-deficient anemia," according to D'Alessandro.
8. If you're keeping an eye on your weight:
Yes, it's vital to keep an eye on your mango's sugar content—but, according to D'Alessandro, if you watch your portion sizes, this can be an excellent fruit for people trying to lose weight. This is because one cup of mango contains only 70 calories, making it "perfect to add to any meal or include as a refreshing snack," according to her.