Jean-Michel Cohen warns about this very sugary summer fruit that can sabotage weight loss
Mango takes centre stage in market baskets from the first days of sunshine, and it’s hard to resist. Yet for anyone working towards weight loss, this exotic fruit deserves a closer look. Nutritionist Jean-Michel Cohen recently sounded the alarm about it on Instagram.
A delicious fruit hiding a high sugar content
Mango is one of those fruits we readily associate with healthy eating. We toss it into a smoothie, dice it into a fruit salad, or simply enjoy it on its own. That instinct is understandable, since fruit enjoys an excellent nutritional reputation. But Jean-Michel Cohen reminds us that not all fruits are equal when it comes to sugar, and that mango ranks among the most carbohydrate-rich options out there.
In concrete terms, it contains nearly 14 grams of sugar per 100 grams, with an energy contribution of around 60 to 70 calories for the same amount. That’s not comparable to a pastry or a chocolate bar, but it’s significantly sweeter than many other fruits. For someone watching what they eat as part of a weight-loss plan, mindlessly working through slice after slice can quickly push the calorie count higher than expected.
The specialist therefore recommends sticking to half a mango when it’s a standard size. This simple guideline lets you enjoy the fruit without exceeding sensible portions, and it’s usually the quantity consumed that causes problems, far more than the fruit itself.
What the glycaemic index means for weight loss
One figure does add some nuance to the picture: mango’s glycaemic index remains below 60. That detail matters a great deal for people keeping an eye on their blood sugar. Despite its high sugar content, mango doesn’t trigger as sharp a blood sugar spike as you might expect. In other words, the body absorbs its carbohydrates more gradually than its sweetness would suggest.
For weight loss, this means mango is not an absolute enemy. A moderate glycaemic index limits the cravings that tend to follow a rapid rise in blood sugar. So, eaten in the right amounts, it fits comfortably into a balanced diet without undermining your efforts.
Nutritional strengths that speak in its favour
Jean-Michel Cohen doesn’t stop at the drawbacks. He also highlights mango’s genuine nutritional credentials. It delivers a generous dose of vitamin A, which is beneficial for skin, vision, and the immune system. It also contains vitamin E, well known for its antioxidant properties.
These benefits explain why the nutritionist describes it as a good product, despite its sugar content. Mango is therefore not something to cross off the shopping list. It simply deserves to be eaten with a little discernment, like many foods that combine nutritional qualities with a higher carbohydrate density.
- Sugar content: approximately 14 g per 100 g
- Calorie count: between 60 and 70 calories per 100 g
- Glycaemic index: below 60
- Recommended portion: half a standard-sized mango
- Vitamins present: vitamin A and vitamin E
Price and carbon footprint: two points worth considering
Jean-Michel Cohen flags two further downsides that go beyond the question of weight loss alone. First, mango can cost noticeably more than seasonal fruits grown in France. Second, its tropical origins mean it travels long distances to reach us, resulting in a higher carbon footprint than local fruit.
These factors don’t undermine its qualities, but they do invite a more thoughtful approach to consumption. Choosing mango occasionally, rather than making it a daily staple, serves both your weight loss goals and a more environmentally conscious lifestyle.
Mango remains a fruit in its own right, flavourful and nutritious, as long as you don’t let its exotic appeal lead you to forget about portions. A clear-eyed look at what it contains is all it takes to make it a reasonable ally, even for those actively working on their weight loss.
