Top Low-Carb Fruits Perfect for Your Keto Diet

Understanding Net Carbs in Mango

Mangoes are a delicious tropical fruit that many people enjoy. However, those following low-carb or keto diets often wonder if they can fit mangoes into their carb allowance. The key is understanding the concept of net carbs.

What are Net Carbs?

When looking at carb content, it's important to consider net carbs rather than total carbs. Net carbs account for the fiber and sugar alcohols within a food. To calculate them:

Net Carbs = Total Carbs - Fiber - Sugar Alcohols

Fiber and sugar alcohols are indigestible, so they don't raise blood sugar or impact ketosis on a low-carb diet. Subtracting them from total carbs gives a more accurate view of a food's usable carb content.

Net Carb Counts in Mango

An average mango contains about 2.6 grams of fiber per 100 grams. So if a mango contains 15 grams total carbs, it would have about 12.4 grams of net carbs per 100 gram serving. For a 175 gram mango:

Total carbs: 15 grams x (175/100) = 26.3 grams
Fiber: 2.6 grams x (175/100) = 4.6 grams
Net carbs = 26.3 - 4.6 = 21.7 grams

As you can see, accounting for fiber brings the usable carb count down considerably. So mangoes can potentially fit into a low-carb lifestyle.

Incorporating Mangoes into a Low-Carb Diet

Adding mango into a low-carb or keto diet takes some planning, but it can be done. Here are some tips:

Watch Portions

Stick to reasonable portion sizes of mango rather than overdoing it. A 100 gram or half cup serving provides plenty of sweet flavor. Going beyond that can use up too many daily net carbs.

Account for Carbs

If you plan to eat mango, factor it into your net carb allowance for the day. You may need to balance it out with very low carb foods for other meals and snacks.

Combine with Protein and Fat

Pairing mango with protein sources like nuts or seeds can help mitigate blood sugar spikes. Adding some healthy fats can also slow digestion. Some ideas are mango with walnuts, mango chicken salad, or mango smoothie bowls made with Greek yogurt or nut butter.

Watch Labels for Added Sugars

Many packaged mango products contain added sugars, which spike net carbs. Stick to fresh, frozen, or canned mango packed in juice rather than heavy syrup.

Low-Carb Mangoes Alternatives

While fresh mango can fit into keto diets in moderation, you may still want low-carb alternatives to satisfy your cravings on days when you've maxed out your carb budget.

Frozen and Dried Mangoes

If fresh isn't handy, unsweetened frozen or dried mango is a handy option to keep around. Since the drying process concentrates natural sugars, watch portion sizes when snacking on dried fruit.

Mango Flavorings

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Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.