The Surprising Truth About Mangoes and the Keto Diet

Are you following a keto diet and wondering if you can still indulge in the tropical sweetness of mangoes? Unfortunately, mangoes are not keto-friendly due to their high carb count. But fear not, because I’m here to provide you with alternative options that will satisfy your mango cravings while keeping you firmly on the keto track.

The Carb Conundrum

A single mango contains a whopping 50 grams of carbs, making it a no-go for keto enthusiasts. To put this into perspective, to consume just 5 grams of carbs – a more reasonable amount for keto followers – you would be limited to a mere 1/10th of a mango. And to make matters worse, these carbs are mostly sugar, with minimal fiber content. A whole mango only provides 5.4 grams of fiber.

Exploring the Mango Spectrum

Let’s delve deeper into the different types of mangoes to understand why they don’t fit into a keto-friendly lifestyle.

Green Mangoes

You might wonder if green mangoes, such as the Kent and Keitt varieties, are keto-friendly. Unfortunately, they also contain too many carbs, just like their ripe counterparts.

Red Mangoes

While red mangoes may be visually appealing and tempting, they are still too sweet and high in carbs to be considered keto-friendly.

Sour Mangoes

Sour mangoes, which are unripe green mangoes, might seem like a possible alternative. However, they too are not keto-friendly, even in their unripened state. A single sour mango packs a hefty 88.5 grams of total carbs.

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Pickled Mangoes

You might think pickled mangoes could be a keto-friendly option, but think again. A mere 1/4 cup of pickled mangoes contains approximately 10 grams of carbs, making them unsuitable for a keto diet.

Keto Alternatives to Satisfy Your Mango Cravings

Just because mangoes are off-limits doesn’t mean you have to miss out on their distinct flavor. Here are some keto-friendly alternatives to consider:

  1. Drink Enhancers: Opt for Peach Mango by Sweetleaf Stevia, Orange Mango by Stur Liquid Water Enhancer, Mango Peach by Mio, or Mango Passionfruit by Crystal Lite to add a burst of mango flavor to your beverages.

  2. Electrolyte Mixes: Consider ReLyte from Redmond’s Real Salt or Keto Vitals for electrolyte-rich options that provide essential minerals for your keto journey.

  3. Mango Sauce: Add mango sauce to your chicken or burgers for a tangy and flavorful twist.

  4. Sparkling Water: Look for mango-flavored sparkling water from brands like Bubly, AHA, or Sparkling Ice to quench your thirst while enjoying a hint of mango.

  5. Teas: Indulge in the delightful flavors of mango-infused teas, such as bag leaf tea, loose leaf tea, or ready-to-drink options like Peach Mango tea by Steaz.

  6. Pork Rinds: For a savory snack, try Mango Habanero Pork Rinds to satisfy your cravings without derailing your keto progress.

  7. Mango Extract: Enjoy the essence of mango in your cooking and baking with mango extract, such as the sweet mango flavor offered by OOO Flavors.

Mango-Inspired Keto Recipes

Although mangoes themselves may not be keto-friendly, you can still incorporate their flavor into keto-approved recipes with a little creativity and moderation. Here are a few mango-infused recipes to delight your taste buds:

  • No-Bake Mango Cheesecake Bars: These delicious bars use mango puree and contain only 5 carbs per serving, allowing you to indulge while staying keto-compliant. Feel free to swap out the mango for berries if you prefer.

  • Low Carb Mango Bread: This recipe features sliced mangoes, providing 14 carbs in total. With 12 servings, you can enjoy a slice of this delightful bread for just over 1 carb per serving.

  • Mango Salsa: This tangy and refreshing salsa adds a burst of flavor to your dishes. Each tablespoon contains only 1.6 carbs, making it a perfect accompaniment for salmon or a tasty burger topping.

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Don’t let the apparent incompatibility of mangoes with a keto diet discourage you. With these alternatives and recipes, you can still enjoy the essence of mango while staying true to your keto goals.

Diced pickled mangoes

For more information on keto-friendly options and recipes, visit Hook’d Up Bar and Grill.