Is Papaya Good For Diabetes? Find Out Its Benefits In 2024
Updated on
- Written by Mitchelle Morgan, Health Writer
Medically reviewed by
Kathy Shattler, MS, RDN
Papaya is one of mother earth’s naturally sweet treats that would elevate most fruit salads. But is papaya good for type 2 diabetes?
Just from its taste, ripe fresh papaya has a sweet, palatable taste we all love. But the concern is if a person with diabetes can enjoy it regularly.
Here we will delve into the topic and explore the potential benefits of papaya for managing diabetes. We’ll discuss the glycemic index of papaya, its hypoglycemic effect on diabetes, and how it can help blood sugar control.
So, whether you prefer ripe fruit, raw or green papaya, or even fermented papaya, you will learn something today. Let’s dive into the world of this tropical fruit and the positive benefits of papaya on diabetes management.
Is Papaya Good For Diabetes?
Yes, papaya can benefit individuals with diabetes. With a medium glycemic index, papaya has a minimal impact on blood sugar levels. Its natural sugars are balanced with fiber, promoting stable blood sugar control.
Papaya is rich in essential vitamins, natural antioxidants, and healthy carbohydrates, making it a nutritious addition to a diet for diabetes management. The fruit’s hypoglycemic effect and potential to regulate blood sugar levels are additional advantages.
However, portion control is crucial, and consulting with a registered dietitian is recommended for personalized meal-planning advice. Including papaya as part of a healthy eating plan can contribute to managing diabetes effectively.
Nutritional Profile Of Papaya
Here’s a list of the nutritional value of 1 cup of papaya:[1]
- Vitamin C: Papaya is a rich source of vitamin C, providing 88.3 mg per serving, a good portion of the recommended daily intake of 75-90 mg daily.[2]
- Vitamin A: The fruit contains vitamin A, which is vital for eye health[3] and immune function.[4]
- Folate: Papaya is a good source of folate, a B vitamin essential for cell growth and development.[5]
- Beta carotene: Papaya’s rich beta-carotene content promotes healthy skin and boosts the immune system.[6]
- Low in calories and fat: Papaya is a low-calorie and low-fat fruit, making it suitable for weight management. It contains just 62.4 calories per serving and less than a gram of fat.
- Dietary fiber: The fruit is packed with dietary fiber,[7] promoting healthy digestion and providing a feeling of fullness. One cup contains 2.46 grams of dietary fiber.
- Natural antioxidants: Papaya is abundant in other antioxidants like lycopene at 2,650 micrograms per serving — protecting against chronic diseases,[8] including diabetes.
- Minerals: Papaya also contains minerals like potassium, copper, and magnesium for overall health.
These qualities make papaya a nutritious addition to a well-rounded diet.
Health Benefits Of Papaya For Diabetes
Eating papaya proffers the body the above nutrients that help you garner the following health benefits concerning diabetes.
But before we get into that, please note that the type of papaya and the parts you consume matter. For instance, studies are pretty particular about the part of the papaya they use. Some use green and yellow papaya, while others use extracts, seeds, peels, or leaves. All in all, here is what you will get from eating papaya:
Low-Medium Glycemic Index And Blood Sugar Control
Raw papaya has a low to medium glycemic index,[9] which means it has a minimal impact on blood sugar levels. The fiber content in papaya helps regulate glucose absorption,[10] promoting stable blood sugar better than most high-GI foods. However, remember that most people consume ripe papayas, and their glycemic index is medium.
Rich In Essential Vitamins And Antioxidants
Papaya contains essential vitamins, including vitamins C, A, and folate. These antioxidant vitamins play a crucial role in supporting immune function. The yellow and green papaya may also reduce oxidative stress and improve wound healing[11] associated with diabetes.
High Fiber Content And Digestive Health,
The high fiber content in papaya aids digestion and helps prevent constipation,[12] a common concern if you have diabetes. Adequate fiber intake can also improve glycemic control[13] and promote weight loss.[14]
Anti-inflammatory Properties
Papaya contains natural antioxidants such as beta-carotene and lycopene, which possess anti-inflammatory properties.[15] Inflammation[16] is often elevated if you have diabetes or are obese; reducing it can help prevent further diabetes complications.[17]
Heart Health And Cardiovascular Disease Prevention
Diabetes increases the risk of heart disease.[18] The antioxidants, fiber, and potassium in papaya contribute to heart health by maintaining healthy blood pressure.[19]
Additional Benefits Of Papaya
Here are some extra benefits you get from papaya consumption:
- Skin Health:[20] Papaya contains antioxidants and vitamin C, which can help promote healthy skin, reduce signs of aging, and improve skin elasticity.
- Mental health: Papaya in its fermented form has immeasurable benefits for your mental health too. Its antioxidant powers may wade off Alzheimer’s disease and dementia,[20] boosting your brain health.
- Nutrient absorption: The enzyme papain[21] in papaya aids in the digestion and absorption of proteins, fats, and carbohydrates. This enzyme ensures optimal nutrient utilization by the body.
- Hydration: Consuming fresh papaya can contribute to overall hydration, supporting various bodily functions.
Incorporating papaya into your diet can provide these additional benefits, enhancing overall health and well-being.
Are There Any Risks?
While papaya offers numerous health benefits, it’s essential to consider potential risks and precautions associated with its consumption. Here are some risks involved:
- Allergic reactions: Some people may be allergic to papaya.[22] You may experience itching, swelling, or difficulty breathing if you are allergic. If you have known allergies, exercise caution and consult with an allergist.
- Improper portion control: Although papaya has a low to medium glycemic index[23] if you have diabetes, you should still monitor your glucose levels. Ensure that the portions fit within your overall daily diet, factoring in all the other foods for diabetes you consume. You need to avoid blood sugar spikes at all costs.
- Medication interactions: Papaya contains enzymes that may interact with certain medications. Always consult your healthcare provider if you are taking medications to understand potential interactions.
- Latex sensitivity: Papaya contains enzymes similar to those found in latex. If you have a latex sensitivity,[24] you may also be sensitive to papaya and may experience allergic reactions.
- Pesticide residues: Conventionally grown papayas may contain pesticide residues. Choosing organic papayas or thoroughly washing and peeling healthy fruit can help reduce exposure to these residues.
Way To Eat Papaya For People With Diabetes
When eating papaya, it’s important to consider portion sizes and pair them with other healthy foods. Here are a few practical tips for doing it healthily:
- Portion control: Consume papaya in moderation, considering its carbohydrate content and potential impact on blood glucose levels. Aim for a serving size of 1 cup of small fresh papaya cubes[25] as a fruit serving in the diabetes meal exchange system.
- Pair with protein or healthy fats: To slow down the absorption of sugars, combine papaya with protein-rich foods and many healthy carbohydrates. Pair with Greek yogurt or nuts, or consume healthy fats such as avocado or almond butter.
- Balanced meals: Include papaya as part of a well-balanced meal that consists of lean proteins, healthy fats, and whole grains. This helps regulate high blood sugar levels and provides sustained energy.
- Avoid fruit juice: Opt for fresh fruit rather than consuming it as fruit juice. Despite being healthier than beverages with high sugar content, fluids tend to lack the fiber[26] present in whole fruits. Juice is often used to treat hypoglycemia[27] due to its high glycemic index of 66-76 and ability to raise blood sugars quickly.
- Consult a registered dietitian: Work with a registered dietitian to create a personalized meal plan incorporating papaya healthily. Professionals ensure your papaya consumption fits your dietary needs, vitamin supplementation, and blood sugar management goals.
Remember, when you get personalized advice, you hone papaya benefits way better. You also get better guidance on how much papaya to consume daily. Please note that every person’s response to food may vary.
Other Diabetes-Friendly Fruits
Several common and rare exotic fruits are considered diabetes-friendly due to their lower glycemic index and beneficial nutritional profiles. Here are some examples:
- Berries:[28] Strawberries, blueberries, raspberries, and blackberries are rich in antioxidants, fiber, and vitamins.
- Citrus Fruits:[29] Greenish orange fruits like oranges, grapefruits, lemons, and limes offer vitamin C and fiber and are low in natural sugars.
- Apples:[30] Rich in fiber and antioxidants, apples can be a satisfying and healthy choice if you have diabetes.
- Cherries:[31] Cherries are packed with antioxidants and have a lower glycemic index than other fruits.
- Pears:[32] With their fiber content and natural sweetness, pears can be included in a balanced diabetic meal plan.
Including various diabetes fruits in appropriate portions can contribute to a nutritious and well-balanced diabetes diet.
Summary
Finally, papaya is good for diabetes. Its low to moderate glycemic index and rich nutritional value may help treat diabetes. Therefore, its potential health benefits make it suitable to help manage diabetes and for ensuring normal blood sugar levels.
However, exercising portion control and incorporating papaya within healthy meals is essential. You should also consult with a registered dietitian for personalized healthy eating advice.
Papaya’s organic sugars, fiber content, essential vitamins, and antioxidants offer potential advantages for blood sugar control. It may also aid digestive, eye health, and overall well-being. Embracing papaya as part of a healthy and diverse diet can contribute to managing diabetes and supporting a nutritious lifestyle.
Frequently Asked Questions
Papaya has natural sugars but is not considered high in sugar.
The glycemic index of papaya ranges from low to medium GI. A general GI of 60 has been assigned to papaya.
Papaya minimizes blood sugar level spikes and can be consumed by individuals with diabetes in moderation.
If you have any known allergies to papaya or latex, you should avoid consuming papaya.
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Written by:
Mitchelle Morgan, Health Writer
Medically reviewed by:
Medically reviewed by:
