Are the Carbs in Mangoes Worth It?

Learn more about the nutrients in a mango and its health benefits

Mango
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Mangoes are high in sugar; for example, they have three times the sugar content of raspberries. Usually, when a food is high in sugar, it means it is high in carbohydrates. In this case, mangoes are higher in carbs than most other fruits.

Mangoes are generally sweet, although the taste and texture of the flesh can vary depending on the type of mango; some have a soft, pulpy texture similar to an overripe plum, while others are firmer, like a cantaloupe or avocado, and some may have a fibrous texture.

Fun Facts About Mangoes

Mangoes are one of the most popular fruit in the world. They were first grown in India more than 5,000 years ago. It is the national fruit of India, Pakistan, and the Philippines, and the national tree of Bangladesh.

Mangoes are in the same family as cashews and pistachios. Classified in the Anacardiaceae family, a family of flowering plants commonly known as the cashew or sumac family, members of the Anacardiaceae can bear fruits that are drupes or nuts. A mango is a drupe, also known as a "stone fruit," which is a reference to the fruit's large pit. Other common drupes include plums and peaches.

Mangoes are available year-round. There are six varieties of mango: honey, Francis, Haden, Keitt, Kent, Tommy Atkins, and Palmer. The Tommy Atkins is the most popular around the world, although the honey variety, or the Alphonso, is probably the favorite for its sweetness level and creamy texture.

Carbohydrate and Fiber Counts for Mangoes

Since there are many types of mangoes, the nutritional facts listed are for the type most commonly sold in the U.S., the Tommy Atkins variety.

Preparation of mangoCarbs, fiber, and calorie counts
1/2 cup sliced mango13 grams net carbohydrates,1.5 grams fiber, 54 calories.
1 medium mango (7.5 ounces, not counting pit and skin)35 grams net carbohydrates, 4 grams fiber, 135 calories

Glycemic Index for Mangoes

The glycemic index of a food is an indicator of how much and how fast a food raises your blood sugar. The averages in glycemic index studies of mangoes ranged between 41 to 60, with an average of 51. The value of 51 is on the lower end of the glycemic index scale. Foods that are less than 55 are considered low, and foods higher than 70 are on the higher end of the spectrum. Mangoes do raise blood sugar but appear to raise your sugar level at a slower speed giving your body more time to process the sugar properly. 

Glycemic Load of Mangoes

The glycemic load of a food is related to the glycemic index but takes serving size into account. A glycemic load of one is the equivalent of eating 1 gram of glucose.

Glycemic Load of Mango
½ cup of sliced mango: 4
1 medium mango (about 7.5 oz of mango flesh):10

Health Benefits of Mangoes

About 40 percent of the fiber in mangoes is soluble, mainly pectin. It is an excellent source of vitamin C and vitamin A and is a good source of vitamin B6. It also contains a wide variety of carotenoids, including beta-carotene and other phytonutrients, including quercetin. These substances can protect cells from damage, lower risk of cardiovascular disease, and provide other health benefits.

Low Carb Food Groups

If a low-carb diet plan is what you need, then leafy vegetables and nuts and seeds seem to be best bets. Most fruitsgrains and some legumes and milk and dairy products tend to be higher in sugars or carbs.

Sources

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