Understanding How Mango Fits Into a Keto Diet
The ketogenic (keto) diet has become an increasingly popular way of eating for weight loss and health in recent years. The diet is very low in carbs, moderate in protein and high in fat in order to achieve a metabolic state of ketosis.
But with carbs hiding in places you may not expect, from healthy foods to treats, it can be tricky understanding what you can and cannot eat while following a keto diet.
Fruits often fall into a grey area due to their natural sugar content. So where does mango stand if you are following a keto diet? Let's take a closer look.
Evaluating the Carb Content of Mango
When following a keto diet, the general guideline is to consume less than 50g of total carbs per day. So when considering any food, including mango, we need to evaluate its carbohydrate content.
In a one cup serving, mango contains about 50g of total carbs. However, fiber and sugar alcohols are subtracted from the total carb count to provide the net carb count, which is the number most relevant to maintaining ketosis.
Accounting for fiber and subtracting sugar alcohols, one cup of mango contains approximately 45g of net carbs. This means that one cup of mango would exceed your total daily allotment of carbs on its own.
Why You Need to Watch Mango's Carb Count
Consuming too many net carbs will prevent your body from entering or staying in a state of ketosis. Ketosis occurs when your liver begins producing ketone bodies to be used for fuel in place of glucose from carbs.
This metabolic state is achieved on a keto diet by restricting net carbs to only 20-50g per day. Going over this amount means your body has ample glucose for energy and will not need to produce ketones from fat.
Some people can maintain ketosis with more carbs, while others need to restrict even further. But in general, exceeding 50g total carbs will make achieving or maintaining ketosis difficult.
Tips for Incorporating Mango into Keto
Mango can be incorporated into a keto diet, but it must be done carefully and in very small quantities to keep net carbs low for the day.
Here are some tips for adding mango to a keto eating pattern:
- Measure 1/4 cup or less. This provides about 11g net carbs.
- Combine mango with lower carb foods in a meal.
- Save mango for an occasional treat on days with workouts.
- Look for unsweetened frozen mango to use in smoothies.
Using these tips sparingly will allow you to add the tropical flavor of mango without going overboard on carbs.
Frequently Asked Questions
What are the Best Low Carb Fruit Options for Keto?
The fruits lowest in net carbs that can fit into keto goals include:
- Avocado
- Blackberries
- Raspberries
- Strawberries
- Blueberries
- Starfruit
- Lemon
- Lime
Focus on adding these to keep total carbs in check.
Should You Avoid Mango on Keto Altogether?
Mango does not need to be fully avoided. Having an occasional small serving can provide variety while still keeping net carbs low for the day.
Just be mindful of portion size and how mango fits into your daily carb allowance on keto.
What About Dried Mango?
Dried mango, sometimes called mango leather, has even more concentrated sugar. Just 2 pieces of dried mango contain 30g net carbs.
Even though it is sweet and tasty, dried mango is best avoided altogether when restricting carbs and trying to achieve ketosis.
There are some exceptions if a very small amount is consumed, but it can be easy to overdo it with this flavorful and portable snack.
If opting for dried mango, measure diligently and account for the carbs in your daily tally.
The Takeaway on Mango and Keto Diets
Mango's moderately high carb count means it cannot be freely enjoyed on the keto diet.
Careful moderation serving sizes of fresh mango to 1/4 cup at a time allows you to incorporate it occasionally without sabotaging ketosis.
Or opt for very low carb fruit alternatives such as berries and avocado more often instead.
With the right approach, the sweet tropical flavor or mango can still be appreciated without knocking your body out of fat-burning ketosis!
FAQs
Is it okay to eat mango while in ketosis?
It's fine to incorporate up to 1/4 cup of fresh mango occasionally while in ketosis. Just be sure to account for the 11g of net carbs and stay within your daily carb limit. Going over 50g total carbs regularly will knock you out of ketosis.
What's the total carb count in mango?
There are approximately 50g total carbs and 45g net carbs in 1 cup of mango. Net carbs are total carbs minus fiber and sugar alcohols.
Can you have mango on a low carb diet?
Mango can fit into a low carb diet in small amounts. Aim to keep mango servings under 1/4 cup at a time. Spread it out by pairing it with low carb foods or using every few days.
Is mango good for keto diet?
Mango can be good for keto diets in strict moderation due to its carb content. Berries and green veggies are better keto options, but mango provides variety. Just track your net carbs including those from mango when eating it.
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.
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