Do you know if mango keto friendly is? Well, you are at the perfect place to find the answer to such a question (CARBS IN MANGO?).
Mango is loved around the world for its super sweet and juicy flavors, perfect for a refreshing snack on a hot day. It can be enjoyed in fresh slices or blended into a smoothie and even makes a delicious juice to quench your thirst. But is this tropical treat keto friendly?
Unfortunately, mango is not keto friendly. With 45-50 grams of net carbs per mango, this popular fruit is not easy to add to a keto diet and even a small serving can push you out of ketosis. Almost all forms of mango – including juiced, dried, and frozen – are not compatible with a keto diet.
In this article, we’ll cover everything you need to know about mango and your keto diet, plus ways to add a taste of the tropical while staying on plan.
Table of Contents
What is keto?
If you’re a keto fan then you probably already know your way around the technical points of this lifestyle. But if you’re new here then here’s a quick rundown of keto diets and carbs.
A ketogenic, or keto, diet is a way to force your body into switching from carbohydrates to fat as an energy source.
To achieve this, a traditional keto diet gets no more than 5% of its calories from carbs which translates to about 20 grams of carbs per day. The rest of the keto diet is made up of fats and moderate amounts of protein.
The carb content of any food can be broken down into total and net carbs. Total carbs are the total amount of all types of carbohydrates in a food. Net carbs are only the carbs that can be digested by your body. When we talk about a 20-gram limit on carbs in a keto diet, we’re typically referring to the net carbs.
Although fruit is full of vitamins and minerals, it is also full of carbs, so factoring mango into your keto diet can be a tricky task. Luckily for you, we’re here with all the answers!
How many carbs are in mango?
It’s easy to see why we love mango – it is juicy, refreshing, and super sweet! Unfortunately, that sweetness is a big clue about the carb content of mango (remember, carbohydrates are essentially sugar!).
With 50.4g total carbs and 45g net carbs per mango – they’re not keto friendly and contain way more than the keto carb limit. Sure, you could eat a smaller portion and cut all other carbs from your meal plan for the day, but just a small portion of mango could be enough to push you out of the ketosis you’ve worked so hard for.
Is frozen mango keto friendly?
You might have heard that freezing food reduces the carb content. While this is true for bread and other starchy carbs, unfortunately, that isn’t the case for mango. Just one cup of frozen mango can contain as much as 23g of total carbs and 20g of net carbs.
This is because the nutritional makeup of the fruit doesn’t change much during freezing, but also because manufacturers will sometimes add sugar to fruit before freezing to boost its flavor.
Of course, you could always have a quarter or half cup of frozen mango but be aware that you will have to accommodate this over the other meals in your day. If you are willing to remove carbs from the rest of your day to allow a treat of frozen mango, then be careful to only choose brands with no added sugar!
Is dried mango keto friendly?
No, this is bad news for keto mango lovers too. Dried mango is one of the worst offenders for carb content, just 100g contains around 79g total carbs and 76g net carbs.
During the drying process, it’s common for manufacturers to add sugar to the fresh fruit to speed up the dehydration process and preserve flavor.
The other downside to dried mango is that it’s smaller and lighter than fresh mango – so you could accidentally eat way more than you would have eaten if it was fresh – a real disaster for your ketosis.
If you are determined to enjoy mango in your keto diet, stay away from dried mango. Even brands with zero added sugar are a carb catastrophe.
Is mango juice keto friendly?
A common mistake for people new to keto is forgetting to count liquid carbs. It’s easy to assume that drinks can’t contain carbs, but unfortunately, they most definitely can! A single 240ml glass of mango juice contains up to 30g of total carbs, way more than the 20g carb limit in most keto diets.
Do your keto lifestyle a favor, and step away from the mango juice!
Is any mango keto friendly?
There’s no escaping the fact that mango is naturally sweet and with that comes lots of carbs. But that doesn’t mean you have to say goodbye to mango forever.
A keto diet is all about eating within your carb allowance. If you go over this then you will come out of ketosis as your body switches back to burning carbs instead of fat.
If you really want a piece of mango, then calculate its carb content and factor that into your meal plan. Remember – you’ll have to cut carbs elsewhere to make up for it!
If changing your whole meal plan around a mango doesn’t appeal to you, then you can try finding new ways to add some carb-free tropical juicy flavor into your diet. Some of our favorite keto-friendly ways to enjoy mango flavors include stirring mango extract into plain yogurts and puddings, sipping on a sugar-free mango soda, and adding a few drops of mango juice to iced tea.
To sum up
Just because something won’t fit into your diet – it doesn’t mean you have to say goodbye to it forever.
With some careful planning, you can factor small portions of mango into your daily carb allowance.
If you don’t want to cut carbs elsewhere then try adding sugar-free mango extract to some of your favorite keto-friendly recipes. Enjoy!
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