MANGO, MANGO! ARE DRIED MANGOES GOOD FOR YOU?

I scream, you scream, we all scream for… Mango!

Fresh or dried, everyone agrees, mangoes are delicious. If you’re on the run, dried mangoes are a quick and convenient snack and a healthier energy source than processed foods. Just make sure you check your portions sizes, because as good as they are, dried mangoes are high in sugar. The calories and carbohydrates in dried mangoes are much more concentrated than in fresh mangoes. 
 

One-third cup of dried mango contains 160 calories, most of which consist of carbohydrates. This is why dried mangoes are a good source of energy that provides your body with fuel for your daily tasks.
 

A third of a cup of dried mangoes contain 30 grams of carbohydrates, 2.5 grams of fibre and 27 grams of sugar. The natural sugars in mangoes is a preferred energy source, while the fibre content support your digestive tract. The soluble dietary fibre in the mangoes plays a role in glucose absorption and maintaining a healthy blood cholesterol level, while the insoluble dietary fibre helps to keep the gut healthy and contributes to regular laxation, thereby helping to treat constipation.

Take note that if you have diabetes or problems with your blood sugar dried mangoes may not a healthy choice for you because of the high sugar content. However, dried mangoes have a low glycemic index (GI value). Low GI foods, when eaten regularly in moderate portions at a time, generally provide a slow release of energy, improve blood glucose control, may elicit a higher feeling of satiety and may decrease the risk of non-communicable diseases in the long term.

A high intake of fruits and vegetables contribute to heart health by reducing the risk of coronary heart disease and cancer. Dried mangoes are a source of vitamins A, which plays a role in the growth of cells, healthy vision and a strong immune system.  

Dried Mangos are also a source of potassium (containing more than 200 mg potassium per 40 g serving). Potassium is necessary for normal water and electrolyte balance. It contributes to the normal functioning of the nervous system and muscle function. Potassium also contributes to normal blood pressure and regular heart rhythm. 

Dried mangoes can be enjoyed just as they are but they are also delicious to use in the kitchen.  Why not enjoy them with your next chocolate fondue, dipped in white chocolate and sprinkled with chopped toasted almonds. Or, use mangoes in a coconut, nuts and oatmeal granola bar or mango oatmeal cookies. It can also be shredded and added to almost any other biscuit recipe.

Make sure you always use the best quality mangoes without added sugars. 

For an adorable on-the-go snack, check out our range of Montagu Fruity Bears (including Dried Mango flavour). Or, check out our range of Montagu Dried Mango Strips and Montagu Dried Mango Bites, all of which come in a variety of sizes to best suit your snacking (or cooking) needs.