With the rising rates of obesity around the world, many people are looking for ways to lose weight and improve their health. Two popular fruits that are often part of a healthy diet are mangoes and bananas. But when it comes to weight loss, which one is better? Here is a detailed comparison of the nutritional benefits, calories, and effects on weight loss of mangoes vs. bananas.
Nutritional Profile
Mangoes and bananas contain different amounts and types of key nutrients that can impact health and weight loss:
Mangoes
Mangoes are low in saturated fat, cholesterol, and sodium. They are a good source of dietary fiber and a rich source of vitamins C and A. One cup of mango (165 grams) provides:
- Calories: 107
- Fiber: 3 grams
- Vitamin C: 75% RDI
- Vitamin A: 25% RDI
- Folate: 18% RDI
- Potassium: 8% RDI
- Copper: 21% RDI
Bananas
Bananas are free of fat, cholesterol, and sodium. They provide fiber, potassium, vitamin C, vitamin B6, and manganese. One medium banana (118 grams) contains:
- Calories: 105
- Fiber: 3.1 grams
- Vitamin C: 12% RDI
- Potassium: 12% RDI
- Vitamin B6: 22% RDI
- Manganese: 14% RDI
While both fruits provide valuable nutrients, mangoes contain more than 6 times the vitamin C and double the vitamin A of bananas. Mangoes are also higher in copper and folate.
Calorie and Carbohydrate Content
When it comes to calories and carbs, mangoes and bananas are quite similar:
| Mangoes | Bananas | |
|---|---|---|
| Calories in 1 cup | 107 | 105 |
| Net carbs in 1 cup | 24 grams | 27 grams |
Mangoes provide about 2 fewer net carb grams than bananas per serving. This very small difference is unlikely to impact weight loss.
Fiber Content
Dietary fiber plays an important role in weight management because it helps control appetite and calorie intake. It also promotes digestive health.
One cup of mango contains 3 grams of fiber, while a medium banana has 3.1 grams. This is another very minor difference between the two.
Both mangoes and bananas can help meet the recommended daily fiber intake of 25-30 grams per day on a weight loss diet.
Glycemic Index
The glycemic index (GI) measures how fast a food causes blood sugar to rise after eating it. Foods with a high GI may promote hunger and lead to overeating.
Mangoes have a medium GI of 51. Bananas have a lower GI of 42 when underripe and 56 when overripe.
This suggests that mangoes cause a slightly faster rise in blood sugar. However, both fruits have a relatively low, medium GI.
Satiety
How filling a food is can impact appetite and weight control. Protein, fiber, and low energy density foods tend to be the most satiating.
With 3 grams of fiber per cup, both mangoes and bananas provide satiety. However, bananas may be slightly more satiating due to their lower energy density and slightly higher protein content.
| Mangoes | Bananas | |
|---|---|---|
| Protein per cup | 0.7 grams | 1.3 grams |
| Energy density | 0.66 kcal/gram | 0.59 kcal/gram |
Overall, both fruits promote satiety and can aid appetite control on a weight loss diet.
Body Weight and Fat
Do mangoes or bananas better aid healthy body weight and fat loss?
One study in overweight and obese adults found eating 1⁄2 cup of fresh mango daily for 12 weeks resulted in a lower BMI and body fat vs. a control group. The mango group also had reduced blood sugar levels.
Research also shows links between increased fruit intake, lower body weight, less belly fat, and weight maintenance after weight loss. One study found that eating bananas regularly was associated with lower body weight.
The high fiber content of both fruits may impact weight control by promoting satiety. The nutrients in mangoes and bananas also play a role in fat burning and a healthy metabolism.
Overall, both fruits may aid healthy body weight, especially when included as part of a balanced diet and active lifestyle.
Weight Loss Diets
Are mangoes or bananas better suited for popular weight loss diets?
Low Carb Diets
Low carb diets limit carbs to 20-150 grams per day to promote fat loss. With 27 grams of net carbs per serving, bananas would need to be restricted on very low carb diets under 50 grams daily. Mangoes contain 24 net carbs so can be eaten in moderation.
Paleo Diet
This diet avoids processed foods, grains, legumes, dairy, and sugar. Mangoes and bananas fit into the Paleo Diet since they are whole fruits with no additives or artificial ingredients.
Volumetric Diet
Volumetric diets focus on foods with high volume but low energy density to control calories. Fruits and veggies make up much of the diet. The high water and fiber content of mangoes and bananas make them suitable for this style of eating.
Whole Food, Plant-Based Diet
A plant-based diet emphasizes minimally processed fruits, vegetables, beans, lentils, nuts and seeds. As fiber-rich produce, mangoes and bananas align with plant-based eating principles.
For most popular weight loss diets, mangoes and bananas can be included in moderation to provide natural sweetness and nutrients.
Potential Drawbacks
Mangoes and bananas make healthy additions to a weight loss diet in normal serving sizes. However, there are some potential downsides to consider:
- High in natural sugar. People with diabetes or weight issues may need to limit portion sizes due to the 15-20 grams of sugar per serving.
- Easy to overeat. The sweet taste and smooth texture make it easy to consume more than one serving.
- Low in protein. With less than 1 gram per serving, mangoes and bananas lack protein to balance blood sugar.
- Mangoes are high in calories and carbs for a single piece of fruit. Eating an entire mango may hinder weight loss.
Enjoying mangoes and bananas in moderation as part of an overall healthy diet can allow you to reap their nutritional benefits while maintaining a calorie deficit for weight loss.
The Verdict
When comparing mangoes vs. bananas for weight loss, neither fruit has a significant advantage. Here is a summary:
- Mangoes are higher in vitamins A and C. Bananas offer more vitamin B6 and potassium.
- Mangoes and bananas have similar calorie and carb counts per serving.
- Both provide 3 grams of fiber per serving to promote satiety.
- Mangoes have a medium glycemic index; bananas are low to medium.
- Bananas may be slightly more filling due to protein and energy density.
- Research links the nutrients in both fruits to healthy body weight and fat loss.
- Mangoes and bananas fit into most weight loss diets in moderation.
While their nutrition profiles differ, mangoes and bananas are comparable for weight loss. Including either as part of a calorie-controlled diet can provide vitamins, minerals, fiber, and antioxidants.
For the best results, eat mangoes and bananas in combination with other fiber and protein-rich foods. This provides a balanced diet to support your weight goals. Limit portion sizes if you need to watch your sugar or calorie intake.
Conclusion
Mangoes and bananas both provide key nutrients and fiber that can aid healthy weight loss. Neither fruit has a strong advantage over the other for weight management.
Enjoy mangoes and bananas within your daily calorie intake as part of an overall diet focused on lean proteins, vegetables, fiber-rich carbs, and healthy fats. This balanced approach allows you to eat a variety of nutrient-dense foods for better health while slimming down.