Looking for something tasty but concerned it might sabotage your weight loss journey? Mango pickle, known as aam ka achar, comes to the rescue, solving the dilemma of indulging in something delicious yet tangy. You might be surprised to learn that these zesty mango pickles offer more than just a flavor boost to your meals.
Mangoes are a great source of dietary fiber, which supports digestive health. Consuming high-fiber foods is directly correlated with improved bowel movements and enhanced digestion. But how does this work, and what are the different methods to prepare mango pickle? Let’s clear up any confusion and grab your favorite jar! Dive into understanding the reality of mango pickle for weight loss, empowering you to savor its taste responsibly while achieving your health objectives.
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How Healthy Is Mango Pickle?
You might be curious whether it's safe to enjoy mango achar with every meal given its irresistible taste and aroma. Indeed, mango pickles are not only flavorful but also incredibly beneficial for your health!
Mango pickles are abundant in potassium and magnesium, both of which help detoxify the body and reduce the risk of chronic diseases like diabetes, strokes, and heart attacks. A spoonful of mango pickle is packed with antioxidants and vitamin C, which not only boosts your immunity but also provides substantial benefits for your eye and skin health.
Also Read: Easy 5-Step Grapes Pickle Recipe To Try At Home With 8 Health Benefits
Is Mango Pickle Good For Weight Loss?
While you might not experience direct weight loss benefits from mango pickles, mangoes contain certain healthy compounds that can be advantageous in your weight loss diet plan. Here are a few points explaining the health benefits of eating mango pickle while on a weight loss diet.
1. Metabolism-Boosting Spices
One of the essential components in mango pickle is its unique mix of spices. Elements like mustard seeds, fenugreek seeds, and cumin not only amplify the taste but also possess metabolism-enhancing properties, helping to elevate the body's metabolic rate, which supports improved digestion and calorie burning.
2. Appetite Suppression
Adding a small portion of mango pickle to your meals might assist in controlling your portion sizes and preventing overeating. Mango pickles are seasoned with spices such as red chili, where the capsaicin found in red chili peppers can provide a temporary sense of fullness, thus lowering overall calorie consumption and aiding in appetite control.
Also Read: What Causes Excessive Hunger? The Factors Behind
3. Probiotic Content
Mango pickle, especially when made using traditional fermentation methods, serves as a good source of probiotics. Fermented foods are renowned for their probiotic properties, advantageous for gut health. A well-functioning gut is associated with enhanced digestion, better nutrient absorption, and even weight management. Probiotics, including those found in mango pickles, can help maintain a balanced gut microbiome, thereby influencing the body's metabolism.
4. Low-Calorie Option
Mango pickle can add flavour to your dishes without significantly boosting your calorie intake. Contrary to popular belief, when eaten in moderation, mango pickle can be a relatively low-calorie condiment. Opting for a homemade version with reduced oil and sugar makes it a healthier choice, making it a useful tool for individuals aiming for weight loss.
5. Blood Sugar Regulation
Maintaining stable blood sugar levels is essential for weight management as fluctuations can lead to increased cravings and overeating. Spices like fenugreek and cinnamon in mango pickles are associated with controlling blood sugar. Incorporating mango pickles into your diet might help stabilize blood sugar levels, thus reducing the likelihood of unhealthy snacking.
Also Read: Blood Sugar Levels: Hyperglycemia And Hypoglycemia
6. Enhanced Flavor, Reduced Salt
Mango pickle can decrease the urge to add extra salt or high-calorie toppings to your food. The rich and satisfying flavor of mango pickles can make your meals more enjoyable. Using mango pickle as a condiment might assist in weight loss by improving the taste of your dishes without the need for added salt or unhealthy sauces.
Mango Pickles For Weight Loss Recipes
Here are some traditional yet delightful and simple mango pickle recipes that you should try to impress your family and friends.
1. Zesty Turmeric Mango Pickle
Discover this zesty turmeric mango pickle recipe sure to have everyone in the household craving more!
Ingredients
| Raw mangoes | 3, chopped |
| Turmeric powder | 2 tablespoons |
| Chilli powder | 1 tablespoon |
| Mustard seeds | 1 tablespoon |
| Fenugreek seeds | 1 teaspoon |
| Mustard oil | 1 cup |
| Salt | To taste |
Preparation Method
- Dry roast the fenugreek and mustard seeds, grind them into a coarse powder.
- Combine turmeric powder, grounded fenugreek-mustard seeds, chopped mangoes, red chilli powder, and salt in a bowl.
- Heat the oil until it begins to smoke, then let it cool slightly until the fumes subside.
- Pour the warm oil over the mango mixture, ensuring all mango pieces are evenly coated with the spices and oil.
- Transfer the pickle to a sterilized glass jar and place it under sunlight for 2-3 days, shaking the jar daily.
2. Fiery Green Mango Pickle
For those who enjoy an extra kick, this spicy and tangy green mango pickle recipe is perfect for you.
Ingredients
| Raw mangoes | 4, thinly sliced |
| Red chilli powder | 4 tablespoons |
| Fennel seeds | 2 tablespoons |
| Mustard oil | 1 tablespoon |
| Asafoetida | 1 teaspoon |
| Salt | To taste |
Preparation Method
- In a large bowl, mix mango slices, fennel seeds, salt, and red chili powder.
- Heat mustard oil until it reaches the smoking point, add a generous amount of asafoetida, and let it cool.
- Pour the cooled oil over the mango mixture and stir thoroughly.
- Place the pickle in a sterilized glass jar, store it in a cool and dark place, and let it mature for one week before consuming.
3. Garlic And Methi Mango Pickle
If you want to add garlic for enhanced flavor and health benefits to your mango pickle, try this garlic and methi mango pickle recipe.Ingredients
| Raw mangoes | 3, cubed |
| Garlic cloves | 1 cup, chopped |
| Fenugreek seeds | 2 tablespoons |
| Mustard seeds | 1 tablespoon |
| Chilli powder | 4 tablespoons |
| Sesame oil | 1 cup |
| Salt | To taste |
Preparation Method
- Dry roast the mustard and fenugreek seeds, then grind them into a fine powder.
- In a bowl, mix cubed mangoes, chopped garlic, ground fenugreek-mustard powder, red chili powder, and salt.
- Heat sesame oil until it smokes, then let it cool slightly.
- Pour the cooled oil over the mango mixture and mix well.
- Transfer the pickle to a sterilized glass jar and let it mature for a week before consuming.
Also Read: Top 7 Health Benefits Of Mushrooms And 3 Healthy Mushroom Recipes For Main Course
Optimal Timing for Consuming Mango Pickle for Weight Loss
Wondering when is the best time to enjoy mango pickle? Before you make it a habit to reach for a jar of aam ka achar at any time, consider the tips below!
1. With Meals
Mango pickle can be a delightful addition to meals, either to enhance flavor or as a side condiment with main dishes like lunch or dinner. Its fiber content may help increase satiety, potentially assisting in controlling portion sizes.
2. As a Snack
If you're prone to snacking between meals, the spices in mango pickle might help curb cravings. A small portion can be a delicious and satisfying alternative to less healthy snacks.
3. Before a Workout
Eating mango pickle before exercising can provide a quick energy boost thanks to its carbohydrates and spices. However, consume it in moderation to avoid discomfort during your workout.
4. After a Workout
Incorporating a small amount of mango pickle into your post-workout meal can enhance nutrient intake and add some extra flavor.
Nutritional Information for Mango Pickle Per 100g
Here are the nutritional values of mango pickle you should be aware of before adding it to your meals:
| Calories | 230-250 kcal |
| Saturated Fat | 1-3 grams |
| Monounsaturated Fat | 7-10 grams |
| Polyunsaturated Fat | 5-6 grams |
| Total Fat | 17-20 grams |
| Cholesterol | 0 mg |
| Sodium | 900-1000 mg |
| Total Carbohydrates | 17-20 grams |
| Sugars | 6-8 grams |
| Dietary Fibre | 4-5 grams |
| Protein | 1-3 grams |
Calcium60-70 mgVitamin C20-40 mgIron1-3 mg
Conclusion
You are now aware of the various benefits, recipes, and ways to include mango pickle in your weight loss diet. Enjoy the zesty flavor of mango pickle in your dishes, but remember to keep a balanced and varied diet for sustainable weight loss.
Moderation is crucial because overconsumption can increase calorie intake. Mango pickle is rich in metabolism-boosting spices, probiotics, and essential vitamins, providing a range of health benefits.
Therefore, while mango pickle might not be the ultimate tool for weight loss, it can be a delicious and potentially beneficial addition to your diet if consumed in moderation!
Frequently Asked Questions
1. Does mango pickle contain sugar?
Homemade mango pickles can be prepared without sugar, but commercially available pickles may have added sugar.
2. Is mango pickle healthy?
A small amount of mango pickle is considered healthy, but it should not be consumed in large quantities due to its high oil content.
3. How can mango pickle be used for weight loss?
You can use mango pickle as a snack to curb cravings or as a side dish with meals to benefit from its antioxidants.
4. Is mango pickle beneficial for weight loss?
Yes, mango pickle can aid in weight loss if consumed in moderation.
References
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