How to eat mango without gaining weight? Nutritionist explains

Mangoes are available only for a few months a year, so many fans of the fruit decide to turn a blind eye towards the little weight one might gain upon eating the king of fruits. Its natural sweetness, high sugar content, high oxalate content and more are often touted as reasons to limit its intake in summer. However, many struggle to battle nostalgic childhood memories, the fruit evokes, the seasonal happiness it brings, and its potential to satisfy cravings more than ever. Interestingly, there are ways to relish the food without gaining weight, says celebrity nutritionist Pooja Makhija. You must add it 'smartly' to your weight loss diet. Here are her tips:

1) Instead of having it alone, pair it with protein or fat sources like walnuts, flaxseeds, or almonds. This will improve digestion, boost heart health, enhance skin health, and balance blood sugar levels. 
2) Eat the fruit after a workout. This will lead to good digestion, as our metabolic rate is high after an exercise session.
3) Do not overload yourself with fruit at a time. If your intake is healthy, the serving load should fit into your hands. 
4) Eat the fruit as it is instead of making milkshakes, aamras, and other sugary desserts with it. Crushing breaks the fruit's fibre, which is then quickly absorbed into the body, increasing blood sugar. 

Many nutritionists like Rujuta Diwekar have also explained why mangoes should not be kept out of our summer diet. A few of the reasons are:
1) They are local foods that our bodies are familiar with. Moreover, they are seasonal. Therefore, they are genetically compatible with our bodies and cannot harm us. 
2) They contain beta-carotene, a nutrient found in yellow foods. This can improve our skin. The fruit is also packed with Vitamin C, B6, and fibre. 
3) According to Rujuta, a mango a day will help diabetes stay at bay. Apparently, mangoes help with insulin sensitivity and are even recommended by the Mayo Clinic and the American Diabetes Association.