There are truths that hide in the evidence. Take the shelves of a supermarket in summer. There, between two strawberry trays and a net of Golden apples, sits this fleshy, colorful fruit, sometimes shunned because deemed too sweet. However, he could well turn up your misconceptions On the diets and the famous “belly fat”.
This underestimated tropical fruit acts on several levels
This is mangothis juicy fruit from Asia, today omnipresent in summer stalls. Beyond its irresistible taste, mango concentrates several amazing properties that are closely interested in nutritionists. Its main asset: its richness in soluble fibers, in particular pectinwhich slows down digestion and increases satiety.
But that’s not all. Mango also contains polyphenols and antioxidants such as mangiferina molecule studied for its impact on the regulation of lipid metabolism. Clearly: it could help the body better mobilize stored fatss, especially at the abdominal level.
According to a study by Oklahoma State University, regular mango consumption has enabled a panel of overweight women to see a significant reduction of their abdominal perimeter in a few weeks. No “miracle” effect to report, but a clear trend, especially when the mango was integrated into a balanced diet.
Why mango surpasses the apple in some cases
The apple remains the ultimate slimming ally. Little caloric, rich in fiber and practical to transport, it has long been the darling of diets. But on the nutritional level, mango can shade him on several planes:
- Moderate glycemic indexespecially if it is consumed not too ripe;
- Fiber equivalent or even superior, depending on the variety;
- Presence of mango specific bioactive compounds (like mangiferin), absent from the apple;
- More marked action on fat digestionaccording to several animal studies.
Another point in favor of mango: its versatility In the kitchen. It goes well with savory dishes as in post-training or fresh cut in dessert. Which makes it easy to integrate into a healthy lifestyle, without frustration.
How to integrate mango into an abdominal anti-fat program
For a food to reveal its potential, you still need to know how to use it. The mango, if drowned in a sweet cocktail or an industrial sorbet, loses all its benefits. But well used, it becomes a formidable ally.
According to data from a study by Oklahoma State University, a portion of 100 g of lyophilized mango per day – which is equivalent to approximately a whole fresh mango (300 g) – consumed for 12 weeks made it possible to note an improvement in fasting blood sugar and a discreet but measurable reduction in the waist.
Another interesting strategy relayed in certain nutritional circles: consume a mango about 30 minutes before dinner. This timing would take advantage of the richness in soluble fruit fibers to cause a natural appetite suppressant effect, and thus limit the total quantity of calories ingested at the next meal. Even if this method has not yet been validated by a strict clinical protocol, it is based on well -documented digestive mechanisms.
Here are some tips to get the most out of it:
- Favor fresh mangonot transformed, or frozen without added sugars;
- Consume it in post-Sport snack or 30 minutes before a mealespecially in the evening;
- Associate it with lean proteins or oilseeds to stabilize the glycemic index;
- Avoid consuming it very ripe if you watch your blood sugar.
With its natural sweet taste, its ability to satisfy and its potential effect on fat storagemango checks several boxes in the quest for a flatter belly. And if we were to summarize: it is perhaps less in the discipline than in the well-chosen pleasure that the key resides.
