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Mango the KING of FRUITS - enjoy the summers

Mango the KING of FRUITS - enjoy the summers

By Deepalekha Banerjee  on: 03 May 2018
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Hey its summer; the king of fruits is here – The MANGO. But you are on diet. You must not eat mango at all. You will put on weight. You want to be fit and slim. So A big NO to mangoes though you love to eat them. Diabetics should not even think of mangoes.  Daily you are struggling and fighting such dilemmas. If you ask me – it’s a big YES. You can always enjoy the king of fruits MANGOES , even diabetics.

Know the actual facts of the magical fruit – The MANGO

  • Low glycemic index – the average GI of mango is 51 which is considered low according to WHO. That means people with diabetes can safely consume mango as their sugar level will not rise after consumption of mango.
  • High in fibre - 1 cup pf mango provides almost 3 gms of fibre. Hence promotes in weight loss and other health benefits like blood cleanser, detoxification of the body
  •  Decrease risk of cardio vascular disease – the fruit is high in fibre and potassium. Hence the CVD risk decreases to great extent. The high potassium in mangoes flush out the excess sodium in the body thus helps in decreasing hypertension in people
  • Promotes digestion – the high fibre content relieves constipation and promotes digestion.
  • Improves eye health – 1 cup of mangoes contains 25 % of the daily Vit A intake. Hence improves eye sight.
  • Lowers cholesterol – the high fibre,pectin and vit C content in the mangoes helpsto lower serum cholesterol (bad cholesterol).
  • Combets acidity – the tartaric acid, malic acid, traces of citric acid sustains the alkaline environment inside the body. Hence prevents acisity
  • Boosts immune system – Vit A. Vit C and carotenoides improves the immune system more healthy and strong

 

Hence keeping the above facts in mind we must include this magical fruit in our daily diet. But yes I agree to the fact that mangoes are HIGH in Calories. So portion control is utmost necessary. Excess calories can be burnt by walking an extra mile but for one flaws we can never ignore or neglect the other 100s of health benefits it delivers us.

Enjoy the seasonal fruit and stay healthy and fit.

                                                                                                                                                ~ Dt. Deepalekha Banerjee

 


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 Related Blogs:
Glycemic Index Diet
15 January 2018
Why GLYCEMIC INDEX (GI) is an important factor? Foods in which carbohydrates break down quickly during digestion and release glucose rapidly into the blood stream are called foods with HIGH GI. LOW GI foods are those that cause minor changes in blood sugar level after digestion. Our body digests these foods slowly thus releasing glucose to blood stream at a slower pace. Hence we stay full for a longer period of time and do not feel hungry. GI is very important to control Type 2 Diabetes and Heart diseases Foods are scored on a scale of 0-100 based on how much they rise the blood sugar level immediately after digestion. High GI foods (70 or higher) – rice, white bread, potatoes, chips, crackers, sugar sweetened beverages Medium GI foods ( 56 – 69) – Banana, grapes, spaghetti, ice cream, raisins, corn Low GI foods (55 and under) – oatmeal, peas, carrots, kidney bean, skimmed milk, most fruits except mango, banana, raisin, pineapple watermelon. GLYCEMIC LOAD To understand a food’s complete effect on blood sugar we need to know both how quickly the food makes glucose on enter the bloodstream and how much glucose it will deliver. Thus glycemic load gives us a clear picture of a food’s actual impact on blood sugar. Glycemic load is calculated by multiplying the grams of carbohydrates in a serving by the GI, then dividing by 100. A Glycemic load of 10 or below is considered low. A Glycemic load of 20 and above is considered high Watermelon has a high GI – 80. But 1 serving of watermelon has only 6 gms of carbohydrates. So the Glycemic load is only 5. This makes the fruit healthy.  GI FOOD CHART: Food GI(Glucose=100) Serving size (grams) Glycemic Load per serving   Breakfast Cereals       Muesli 56 30 10 Oatmeal 55 250 13 Instant Oatmeal 75 250 21 Puffed wheat cereal 80 30 17 GRAINS       Sweet corn 48 60 14 Quinoa 53 150 13 White rice 72 150 29 White basmati 63 150 26 Brown rice 50 150 16 BEANS & NUTS       Black beans 30 150 7 Chick peas 10 150 3 Kidney beans 34 150 9 Lentils 28 150 5 Soya beans 15 150 1 Salted cashew 22 50 3 Peanuts 13 50 1 FRUITS       Apple 36 120 5 Dates 42 60 18 Black grapes 59 120 11 Orange 45 120 5 Pear 38 120 4 Raisins 64 60 28 Watermelon 80 120 5 VEGETABLES       Green peas 54 80 4 Carrot 39 80 2 Potato 82 150 21 Yam 54 150 20   TIPS ON GI GI diet can be confusing. Some foods with low GI can be unhealthy while with some foods with high GI can be very nutritious. GI of food can change depending on the variety of food e.g. red potato / white potato, its ripeness, method of preparation e.g. juiced/ mashed/ ground, process of cooking and how long it is stored. Look at the overall nutrition in foods and not just the GI while planning meals. Some low GI foods are high in saturated fats and is not recommended to have frequently. Some high GI foods, such as potatoes have nutrients like Vitamin C, potassium and fibre Eating Low GI foods along with High GI foods can help to prevent blood sugar from rising quickly in the blood stream. E.g. white rice has high GI, but eating it with chicken and vegetables can lower its GI. Adding a healthy fat to your meal can also slow down the rise in blood sugar level. E.g. adding a teaspoon of cow ghee to roasted potatoes can decrease the GI of potatoes. LOW GI DISHES Pongal – pongal has a GI of approx. 55. It is a low GI dish Pesarattu – pesarattu is also low in GI being made from green gram dal. Grilled / steamed fish – Fish is high in omega 3 fatty acids and good for heart and diabetics. GI value for fish is zero. Grilled meat – This also has a zero GI value. Thus following a healthy diet and lifestyle does not mean living with deprivation. It actually means living with caution, maintaining precautions. As the old mother said ‘ precaution is better than cure’.                                                                                                          ~Dt.Deepalekha Banerjee
Feedback after enjoying MANGO whole season
29 July 2018
MANGO – the “King” of all fruits. Mango is considered to be the most delicious and loved fruit amongst all fruits, however, probably the most feared too. There is, in general, apprehensions of side effects of the fruit that, consumption of it lead to increase in one’s weight. Agreed, Mango is a high calorie fruit, however, that one factor should not hinder all other nutritional benefits which it provides to us (Refer to my previous blog to know the beneficial factors of Mango - https://360degreenutricare.zest.md/blog/mango-the-king-of-fruits-enjoy-the-summers) The mango season is almost to an end. I have planned almost all the diet charts by including the fruit. Thus, my clients have enjoyed mangoes throughout the season and have shared their positive feedback about the “King”, few of them are given below : Priti sharma - As you know excess of anything is bad, it holds true when it comes to eating the sweet and addictive mango, especially when you want to lose weight. I love eating mangoes and when I disclosed it with my dietician Dt. Deepalekha, she didn't say no to my craving for mangoes. Instead she added it to my everyday diet before lunch, just a little amount, half a bowl with coconut water. It was within my calorie limit, and the urge to eat mangoes was also satisfied. It doesn't increase my weight even after eating it every day. Just eat how much is assigned to you, over-eating of mangoes needs to be avoided. Ankita verma - Mango is the king of fruits. I wait for scorching summers only so that I get to eat mangoes. I absolutely love love mangoes. But usually people have this false impression that mangoes lead to weight gain. But I don't believe so. I had mango almost everyday before noon and yes I have lost weight. What I personally feel that eating mango always improves my digestion which in turn leads to better gut health Raji – One of my favorite fruits mango.. Could never imagine that such a sweet fruit could be part of a diet which has helped me lose weight.. I still wonder how it worked but that's Deepa's magic Madhavanandha S - Mango is our nation fruit how can I miss it in summer. Got as part of my diet chart enjoyed having it alternate days as it has become must I had it else might have missed too. Having Mango has not disturb my weight few days weight have come down in spite of having Mango. Thanks to Deepalekha  giving me mango in the chart. Somdutta Mitra - Summer without mangoes  is no fun and this summer as I was on a diet , I thought I would only have to see others enjoying this absolute miracle of nature, mangoes. But thanks to Deepalekha di and her fantastic diets that I had mangoes every single day and my weight still dropped. Yes I was apprehensive but with her around I only have to think about enjoying the goodness of food and still being healthy. Balaji R - I am here to share my next experience with optimum weight loss program. I am now in the last week of my three months program. I have lost close to 20 Kg in three months which is a remarkable achievement for me. It was possible because of Deepalekha's diet planning and the support even during my business visit outside India as well. Another important point to mention, Deepalekha included the king of fruits "Mangoes" wow I love them to the core. I requested her to include it in my diet plan. Ideally mangoes have more calories and tend to add weight, but with her diet planning, I still lost weight. I am much impressed  with this program and now opted for extension. Kudos and thanks to Deepalekha !! Kamatchi Gopinath - I started this weight loss program while when i was 90 kgs.. rite now i lost 6.kg within a short period of time.diet schedule prepared for me, always keeps me full and energetic.   Mango..hmm  first i love mango...pre lunch taking mango make my appetite while lunch and make me finish full salad, rice and vegatable. and make me warm.  right now i am in mid way to reach my goal. have to reach my BMI rating. Sivakumar - Is this Mango  good for Weight Loss ? Eatable by Diabetic??  Are you Ok??? On People Voice…I too one of them. But the fact is “BIG YES” from Deepa’s Camp. I doubted, I tested,  Now I trusted. Yes She is right ..as usual !!! Good food!! Good Health – Mango – Gift for WT loss….. Mehek – Summer is the season of Mangoes and we all love them. But from past few years, I had stopped eating them for fear of gaining weight. I was surprised when dietitian Deepalekha added Mango to my daily diet plan for weight loss – All Thanks to her for breaking the myth that mangoes are fattening !!!!!  Now I am snacking daily on this nutrition filled wonder fruit from the last 2 months, it is also satisfying my craving for sweet and moreover still losing weight. These are tasty fruits are seasonal hence one must celebrate all seasons…                                                                                                                         ~Dt. Deepalekha      
Deepalekha Banerjee

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Nutritionist / Dietician in Whitefiled, Bangalore, India 

Dt. Deepalekha Banerjee, M.Sc. in Food & Nutrition (from Jadavpur University, Kolkata) having app. 15 years of professional experience in the Nutrition and Dietetics field. She has worked with brands like Nestle (Gurgaon), Apollo Hospital (Kolkata) and VLCC (Gurgaon & Kolkata) and is currently functioning as Nutrition and Dietetics Consultant to her clients in India and abroad.Her field of expertise ranges from weight loss programme, diet for diabetics, renal diet, hepatic diets, diet for good heart, pregnancy and lactation diets and the list goes on. Though the current era is all about 'speed', she doesnot believe in 'Crash Diets', however in disciplined life style and positive attitude towards life. She is a very effective counselor and a 'go to' person.One should eat to live, not live to eat~Moliere.....this site provides a complete 360 degree solution to nutritional wellbeing encompassing lifestyle modification including frequent health tips, weight & figure management.Please visit my facebook page - www.facebook.com/360degreenutricareIn this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; '360 Degree Nutricare by Dietitian Deepalekha' helps you attain optimal health by personalised diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!  Looking for weight loss diet or a  Dietician in Whitefield or in Bangalore? Interested in excellent weight loss service online or in Bangalore? Then contact us. You can view our reviews and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. NO Fad / Crash Diets, NO Starvations, No Gadgets and No Unsubstanciated claims! Deepalekha's diets aims at overall nutritional correction with comprehensive individual assessment,  with long term results and  benefits
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