When summer comes, mangoes rule everywhere, in markets, at village haats and on the branches of trees. For many, this juicy, sweet, fragrant fruit is not just food but something of an emotion. Yet one question about mangoes is often heard: does eating mango really make you put on weight?

Many people are afraid to eat mango while dieting, and some think eating mango is a sure way to get fat. Is the reality really that simple, or is there a more scientific explanation? Let us look at it in detail.

Many see the mango simply as a "sweet fruit", but it is in fact nutritious, containing vitamin A, vitamin C, vitamin E, fibre, antioxidants and potassium. These boost immunity, keep the skin healthy and aid digestion. A medium-sized mango may contain about 90 to 130 calories, depending on the variety and size.

Put simply, eating mango alone does not directly cause weight gain. Gaining or losing weight depends on your calorie intake and use over the whole day. If you take in more calories than you need, you will put on weight, whether from mango or any other food. Mango has calories too, so eating too much can be stored as body fat. But eaten in moderation, it is not a main cause of weight gain.

Many people cannot control themselves when eating mangoes, especially eating three or four at once, mixing mango with sugar or milk, or drinking too much mango juice. These habits push up calories a great deal, and that is when weight gain becomes likely.

Weight gain comes mainly from three things: taking in too many calories, lack of physical activity and irregular eating habits. Mango relates only to the first of these, so the problem arises only if you do not keep control.

Yes, you can certainly eat mango while dieting. Many diet plans include mango as a fruit, but controlling the amount is essential. An adult can usually eat one medium mango or half a large one a day, as long as the rest of their food is balanced.

Timing matters too. Eating mango at the wrong time can cause digestive problems or extra calories being stored. The best times are after breakfast, as a light dessert after lunch or as an afternoon snack. It is better to avoid mango before going to bed at night, as the body burns fewer calories then.

Mango can be somewhat risky for people with diabetes because it contains natural sugar (fructose), but eaten in moderation it causes no problem. Likewise, mango is not completely off-limits for those trying to lose weight; eaten in the right amount, it can give the body essential nutrients.

Beyond weight control, mango has many other benefits: it is good for the eyes, brightens the skin, improves digestion, gives the body energy and strengthens the immune system. So it is not right to cut out mango just because you think it causes weight gain.

The main reason for fear of mango is its sweet taste. Many think sweet means fat, but in reality not all sweet foods are equally harmful. Another reason is that people eat more mangoes in summer while doing comparatively less physical activity. So when they put on weight, many blame the mango, although the real cause lies in their lifestyle.

Whether mango makes you gain weight cannot be answered with a simple yes or no; it depends on how much you eat and how you eat it. Eaten in moderation, mango does not cause weight gain and is a beneficial fruit. But like any food, eating too much can raise calories and lead to weight gain. So rather than being afraid, enjoy mangoes sensibly, because summer and mangoes share a sweet bond.

The information draws on Healthline.

Source: Jagonews24. First published in Bengali on The Agro News.