Master Your Gut & Metabolism with Mango Mousse
Growing up I had two formative experiences with mangos: 1. The mango mousse cake from Balducci’s; 2. Mango lassis from Indian restaurants.
Balducci’s is a very fancy grocer near my parents’ house. My mom & I used to go sometimes after dinner to pick out pastries and desserts for us to share. Our favorite was always the mango mousse cake. It was layers of a spongey cake, and layer of mango mousse. I remember I never cared that much about the cake, I always just wanted more of the mousse layers.
I never tried a mango lassi until I went to college, but after my first time trying it, I became obsessed. The mango flavor, the tanginess, the creaminess, the sweetness with the accompanying tart! It was a flavor explosion in the best way.
Unfortunately, both of these desserts are kind of awful for gut health.
Sugar x. Gut Health
Sugar negatively impacts your gut health in several significant ways, particularly by disrupting the balance of your gut microbiome. Your gut microbiome consists of trillions of microorganisms, including bacteria, viruses, and fungi, that play crucial roles in digestion, immunity, and overall health. A diet high in sugar can alter the composition of these microbial communities, leading to a range of adverse effects on your gut health and beyond.
When you consume sugar, it primarily feeds certain types of bacteria in your gut, especially those from the phylum Firmicutes. These bacteria thrive on simple sugars and carbohydrates. As their numbers increase, they can outcompete beneficial bacteria like Bacteroidetes, which prefer more complex carbohydrates and fibers. This imbalance, known as dysbiosis, can reduce microbial diversity and lead to a dominance of harmful bacteria.
One of the immediate consequences of this shift is increased inflammation in your gut. Harmful bacteria produce toxins and metabolites that irritate the gut lining, promoting inflammation and potentially leading to conditions like leaky gut syndrome. In leaky gut syndrome, the integrity of your gut lining becomes compromised, allowing undigested food particles, toxins, and microbes to enter your bloodstream. This can trigger systemic inflammation and contribute to various chronic diseases, including autoimmune disorders, metabolic syndrome, and even mental health issues.
Research has shown that diets high in sugar can significantly reduce the population of beneficial bacteria like Bifidobacteria and Lactobacilli. These bacteria play essential roles in maintaining gut health, supporting digestion, and protecting against harmful pathogens. A study published in Scientific Reports found that mice fed a high-sugar diet exhibited decreased levels of these beneficial bacteria and increased levels of harmful ones like Clostridium, which are associated with inflammatory conditions.
The overgrowth of harmful bacteria due to high sugar intake also produces short-chain fatty acids (SCFAs) in imbalanced proportions. While SCFAs like butyrate are crucial for gut health, providing energy to colon cells and reducing inflammation, an excess of other SCFAs like propionate and acetate, produced by sugar-fermenting bacteria, can lead to gut irritation and inflammation.
Moreover, sugar consumption influences your gut-brain axis, the bidirectional communication network between your gut and brain. Harmful bacteria can produce metabolites that affect your brain and behavior. For example, certain metabolites can trigger cravings for more sugar, creating a vicious cycle. A study in Frontiers in Behavioral Neurosciencedemonstrated that gut bacteria influenced by high sugar diets could affect the brain's reward pathways, increasing cravings and reinforcing sugar addiction.
Excessive sugar intake also promotes the growth of yeast, such as Candida albicans. While Candida is naturally present in your gut, an overgrowth can cause issues like bloating, gas, and infections. Yeast overgrowth can further exacerbate gut dysbiosis and contribute to a weakened immune system.
Additionally, high sugar diets can reduce the production of mucus in your gut lining. Mucus acts as a protective barrier, preventing harmful substances from coming into direct contact with your gut lining. A thinner mucus layer can make your gut more susceptible to irritation and infection.
A study published in the Journal of Nutrition found that individuals consuming high amounts of sugar had significantly lower levels of beneficial gut bacteria and higher markers of inflammation compared to those with lower sugar intake. Another study in Nature Communications reported that high sugar consumption was linked to increased gut permeability, a key feature of leaky gut syndrome.
The Blush Difference
Unlike conventional desserts, all of my recipes use whole fruits as sweetener.
Using whole fruits as sweeteners is better for your gut health and metabolic health because whole fruits provide essential nutrients, fiber, and natural sugars that interact positively with your body, unlike refined sugars. Here's a detailed explanation of why whole fruits are beneficial:
When you use whole fruits as sweeteners, you consume natural sugars in the context of a complex nutritional package. Whole fruits contain fiber, vitamins, minerals, and antioxidants that play vital roles in maintaining gut health and supporting metabolic functions. For instance, an apple not only provides natural fructose but also dietary fiber, vitamin C, potassium, and various phytonutrients.
The fiber in whole fruits is a crucial component that distinguishes them from refined sugars. Dietary fiber, particularly soluble fiber, slows down the absorption of sugar into your bloodstream. This helps prevent spikes in blood sugar levels and provides a more sustained release of energy. In contrast, refined sugars lack fiber, leading to rapid spikes and crashes in blood sugar, which can contribute to insulin resistance and metabolic disorders like type 2 diabetes.
Fiber also plays a significant role in gut health. It acts as a prebiotic, feeding the beneficial bacteria in your gut microbiome. These bacteria ferment the fiber, producing short-chain fatty acids (SCFAs) like butyrate, which nourish the cells lining your colon, reduce inflammation, and support a healthy gut barrier. For example, studies have shown that pectin, a type of soluble fiber found in apples, can promote the growth of beneficial bacteria such as Bifidobacteria and Lactobacilli. This contrasts sharply with the effects of refined sugars, which tend to feed harmful bacteria and yeasts, potentially leading to dysbiosis and gut inflammation.
Whole fruits also contain a wide array of antioxidants and phytonutrients that have anti-inflammatory and anti-oxidative properties. These compounds help protect your gut lining from damage and support the overall health of your digestive system. For instance, berries are rich in anthocyanins, which have been shown to reduce oxidative stress and inflammation in the gut.
Using whole fruits as sweeteners can also support metabolic health through their nutrient content. Fruits provide essential vitamins and minerals that support various metabolic processes. For example, bananas are high in potassium, which is essential for maintaining proper heart function and regulating blood pressure. Oranges and other citrus fruits are rich in vitamin C, which is necessary for collagen synthesis, immune function, and the absorption of iron from plant-based foods.
Moreover, whole fruits have a lower glycemic index (GI) compared to refined sugars. The glycemic index measures how quickly a food raises blood sugar levels. Foods with a high GI cause rapid spikes in blood sugar, while those with a low GI cause a slower, more gradual rise. Because whole fruits contain fiber and other nutrients, they typically have a lower GI, which helps maintain stable blood sugar levels and reduces the risk of insulin resistance.
A study published in The American Journal of Clinical Nutrition found that consuming whole fruits was associated with a lower risk of type 2 diabetes, whereas consuming fruit juices and refined sugars was linked to a higher risk. Another study in Nutrients showed that individuals who consumed more whole fruits had better gut microbiome diversity and lower levels of gut inflammation compared to those who consumed higher amounts of refined sugars.
In practical terms, incorporating whole fruits as sweeteners can be as simple as using mashed bananas in baking, adding dates to smoothies, or sweetening oatmeal with berries. These substitutions not only enhance the flavor but also boost the nutritional profile of your meals, providing fiber, vitamins, and antioxidants that refined sugars lack.
This Dish
a light, airy, dairy free, egg free, vegan, sugar free, fully raw mango mousse, layered with Coconut Cult OG Yogurt, topped with more fresh mango.
The Benefits
this mango mousse is so good for your gut health, your metabolic health, and your nervous system. specifically:
Mangos, dates, and sea moss are rich in dietary fiber and polyphenols, which promote a healthy gut microbiome. The fiber helps regulate bowel movements and prevent constipation, while polyphenols have prebiotic effects, fostering the growth of beneficial gut bacteria.
Dates provide natural sugars, which offer a quick source of energy without the spikes and crashes associated with refined sugars. They also contain potassium, which helps regulate blood pressure and maintain electrolyte balance. In fact, studies have shown that dates have no effect on your blood sugar despite the natural sweetness.
Irish sea moss provides iodine, which is essential for thyroid function and metabolic regulation. It also contains a variety of vitamins and minerals that support overall metabolic health.
Mangos contain vitamins A and C, which support metabolic processes. They also provide antioxidants that help reduce oxidative stress, contributing to better metabolic health.
Coconut Cult yogurt is rich in probiotics, which are beneficial bacteria that help balance the gut microbiome. These probiotics improve digestion, enhance nutrient absorption, and support a healthy immune system.
The nutrients in Irish sea moss, including potassium, calcium, and magnesium, support nerve function and help maintain proper communication between the nervous system and muscles. The presence of B vitamins also aids in maintaining brain health.
Dates are rich in magnesium, a mineral that supports nerve function and helps regulate neurotransmitter activity. They also contain small amounts of vitamin B6, further supporting brain health.
Mangos are a good source of vitamin B6, which is essential for the production of neurotransmitters like serotonin and dopamine. These neurotransmitters play crucial roles in mood regulation and cognitive function.
Gut Health: The combined fiber from mangos and dates, the prebiotics from dates and Irish sea moss, and the probiotics from coconut yogurt work synergistically to promote a healthy and balanced gut microbiome. This dish supports digestion, regular bowel movements, and gut health.
Metabolic Health: The dish provides a balanced mix of natural sugars, healthy fats, and essential nutrients that support metabolic processes. The fiber content helps regulate blood sugar levels, while the nutrients support overall metabolic health.
Nervous System: The vitamins and minerals in this dish, particularly the B vitamins, magnesium, potassium, and healthy fats, support nervous system function. The probiotics in coconut yogurt further enhance this by promoting a healthy gut-brain axis, which can influence mood and cognitive function.
The Recipe
Ingredients:
2 mangos/2 cups chopped
1 tbsp vanilla extract
2-4 pitted medjool dates
1/2 cup dried golden sea moss
16 oz coconut cult yogurt
optional: save 2 tbsp to do a layered look when serving
optional: 1 extra mango for garnish
Instructions:
soak sea moss for 4-8 hours, or according to the instructions on the package
peel & chop mangos
blend everything together. adjust dates depending on how sweet your mangos are. it will taste kinda gross in the blender, but once the moss cools that gross taste goes away. you want to blend for LONG, moss takes a while to break down
Links from This Recipe
I highly recommend using the little yellow-skinned mangos for this recipe, vs. the green and red ones.
I used Coconut Cult yogurt in this. it’s pricy, but I highly recommend using it for 2 reasons: 1. the gut health benefits; 2. the flavor & texture
This is the brand of sea moss I use
For More on Gut Health & Metabolic Health…
check out the Blush Academy, where there are digital courses to help you look your best, feel your most confident, and to really be seen for who you truly are. There are courses on gut health, regulating your nervous system, overcoming insecurities, and reaching your dreams; and there is a full catalogue of my recipes that support your wellness goals. Learn more about the Blush Academy here.
