Mango chips are a delicious and crunchy snack made from 100% natural Vietnamese mangoes. They are a great way to enjoy the tropical flavor and nutrition of mangoes all year round. But are mango chips healthy? How do they affect your health in different ways? Today, we will explore the benefits and drawbacks of mango chips, and introduce you to FruitBuys Vietnam, a leading supplier of high-quality dried mango chips and other exotic fruit products.
I. What are Mango Chips?
Mango chips are made by slicing fresh mangoes and drying them using a special technology called Vacuum-frying (VF). This process removes most of the moisture from the fruit while preserving its natural color, flavor, and nutrients. VF also reduces the oil absorption and acrylamide formation of the chips, making them healthier than deep-fried snacks. Mango chips have a shelf life of 9-12 months if stored in a sealed aluminum bag, in a dry place.
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II. Nutritional Value of Mango Chips
Mango chips are rich in vitamins, minerals, antioxidants, and dietary fiber. One ounce (28 g) of mango chips provides:
- Calories: 120
- Total Fat: 3.3 g
- Saturated Fat: 1.6 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 5.6 mg
- Potassium: 226 mg
- Total Carbohydrates: 21.5 g
- Dietary Fiber: 1 g
- Sugars: 16 g
- Protein: 1 g
Mango chips also contain vitamin A, vitamin C, vitamin E, vitamin K, folate, niacin, riboflavin, thiamine, calcium, iron, magnesium, phosphorus, zinc, copper, manganese, and selenium.
Compared to other snack options, such as potato chips, pretzels, or cookies, mango chips have fewer calories, less fat, less sodium, more potassium, more fiber, and more antioxidants. They also have a lower glycemic index (GI), which means they do not spike your blood sugar levels as much as refined carbohydrates.
III. Health Benefits of Mango Chips
Mango chips have several health benefits due to their nutritional profile. Some of these benefits are:
- Boosting your immune system: Mango chips are high in vitamin C and vitamin A, which are essential for maintaining a healthy immune system. Vitamin C helps fight infections and inflammation, while vitamin A supports the mucous membranes and skin barriers that prevent pathogens from entering your body.
- Improving your vision: Mango chips are also rich in beta-carotene, a precursor of vitamin A that helps protect your eyes from oxidative damage and age-related macular degeneration. Beta-carotene also enhances your night vision and reduces the risk of cataracts.
- Supporting your skin health: Mango chips contain vitamin E and antioxidants that help nourish your skin and prevent premature aging. Vitamin E moisturizes your skin and protects it from UV rays and pollution. Antioxidants fight free radicals that cause wrinkles and sagging.
- Promoting your digestion: Mango chips are a good source of dietary fiber that helps regulate your bowel movements and prevent constipation. Fiber also feeds the beneficial bacteria in your gut that improve your digestion and immunity. Moreover, mango chips contain enzymes that help break down proteins and fats in your food.
- Enhancing your mood: Mango chips have a sweet and tangy flavor that can lift your spirits and reduce stress. They also contain tryptophan, an amino acid that is converted into serotonin in your brain. Serotonin is a neurotransmitter that regulates your mood, sleep, appetite, and memory.
IV. Are Mango Chips Good for Weight Loss?
Mango chips can be a part of a healthy weight-loss diet if consumed in moderation. They are low in calories and fat compared to other snacks, and high in fiber and water content that can keep you full for longer. They can also satisfy your sweet tooth without adding too much sugar to your diet. However, mango chips are still processed food that contains some added oil and sugar. Therefore, they should not be eaten in excess or as a substitute for fresh fruits and vegetables. The recommended serving size for mango chips is one ounce (28 g), which is about 10 to 15 pieces.
V. Are Mango Chips Good for Diabetics?
Mango chips are a delicious and healthy snack that can be enjoyed by people with diabetes. Mango chips are made from fresh mangoes that are sliced, soaked in lemon water, and dried in the sun or oven. They are rich in fiber, vitamin C, antioxidants, and natural sugars that can help regulate blood sugar levels and prevent spikes. Mango chips are also low in calories, fat, and sodium, which can help with weight management and blood pressure control.
However, mango chips are not a substitute for fresh fruits, and they should be consumed in moderation as part of a balanced diet. Mango chips may contain added sugar or preservatives, depending on how they are processed and packaged. Therefore, it is important to read the nutrition labels and choose mango chips that are organic, unsweetened, unsulfured, and preservative-free. It is also advisable to consult your doctor before adding mango chips to your diet, especially if you have any medical conditions or allergies.
VI. Are Mango Chips Good for Digestion?
Mango chips are good for digestion because they contain dietary fiber that can help improve bowel movements and prevent constipation. Fiber also helps feed the beneficial bacteria in the gut, which can enhance digestion and immunity. Mango chips also contain enzymes that can aid in breaking down proteins and fats in the food. Additionally, mango chips have a high water content that can help hydrate the body and flush out toxins.
However, mango chips should not be eaten in excess, as they may cause bloating, gas, or diarrhea in some people. This is especially true for people who have irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or fructose intolerance. Therefore, it is recommended to start with small portions of mango chips and see how your body reacts. You can also drink plenty of water and eat other foods that are rich in fiber, such as whole grains, vegetables, nuts, and seeds.
VII. How to Choose Healthy Mango Chips?
Mango chips are a great way to enjoy the taste and benefits of mangoes all year round. However, not all mango chips are created equal. Some may contain artificial flavors, colors, sweeteners, or preservatives that can reduce their nutritional value and pose health risks. Therefore, it is important to choose healthy mango chips that are made from natural ingredients and minimally processed.
Here are some tips on how to choose healthy mango chips:
- Look for organic mango chips that are certified by a reputable organization, such as USDA or Non-GMO Project: Organic mango chips are grown without pesticides, herbicides, or synthetic fertilizers that can contaminate the fruit and harm the environment.
- Avoid mango chips that have added sugar or corn syrup: These can increase the calorie and carbohydrate content of the snack and cause blood sugar spikes. Instead, opt for unsweetened mango chips that have natural sugars from the fruit.
- Avoid mango chips that have sulfites or other preservatives: Sulfites are chemicals that are used to prevent the browning and spoilage of dried fruits. However, sulfites can cause allergic reactions in some people, such as asthma attacks, hives, or anaphylaxis. Other preservatives may also have negative effects on health, such as sodium benzoate or potassium sorbate. Instead, opt for unsulfured mango chips that have no preservatives.
- Check the expiration date and storage instructions of the mango chips: Mango chips have a long shelf life if stored properly in a cool and dry place. However, they may lose their flavor and texture over time or become moldy if exposed to moisture or heat. Therefore, check the expiration date of the mango chips before buying them and store them in an airtight container after opening them.
VIII. How to make mango chips at home
Mango chips are a delicious and healthy snack that can be easily made at home with a few ingredients. They are crispy, tangy, and sweet, and can be stored for months in an airtight container. Here is how you can make your own mango chips at home.
Required Materials
- 3 ripe mangoes
- 1 lemon
- Half a teaspoon of salt
- A dehydrator or an oven
- A knife and a cutting board
- A glass bowl and a spoon
- A baking sheet and parchment paper (if using an oven)
If you have any of these conditions, consult your doctor before eating mango chips.
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