Nutrition

Is Papaya Good For Diabetes?

Reviewed by

Shifa Fathima

Fruit as a food choice is preferable for all people. The main reasons for choosing fruits are the presence of fibre, vitamins and minerals in them. However, for a patient who has diabetes, one needs to be careful about the sugar content in the fruit, as sudden spikes in blood sugar levels are strictly avoidable. In this regard, papaya makes a good choice for people who have diabetes. The papaya has a medium glycemic index of 60, which does not lead to a sudden rise in sugar levels in the blood. Also, papaya contains lycopene and flavonoids, which are natural antioxidants. The content of papaya has a hypoglycemic effect on the body, mitigating the rise in glucose levels in the blood.

Benefits of Papaya

The advantages of the fruit to elaborate on the point are as follows:

  • Medium Sugar content
  • High fibre content
  • Natural antioxidants like lycopene and flavonoids optimize sugar levels

Nutritional Profile of Papaya

A 100 gms of papaya contains

*RDI : Recommended Daily Intake

Apart from the above, papaya contains calcium, magnesium and vitamins B1, B3, B5, E and K and an enzyme called papain.

Papaya is loaded with vitamins like A, B, C and E. and minerals like folate, magnesium, copper, potassium, lutein and pantothenic acid, making it a fruit that helps mitigate a whole lot of conditions, including diabetes.

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Ways to Consume Papaya

As a fruit, it is delicious and may be consumed in various ways. Some ways to consume papaya include

  • Breakfast fruit– You may have ripe papaya during breakfast after cutting it into slices. One may add yoghurt, chopped nuts or blueberries to improve the taste.
  • Salsa– Chopped papaya, tomato, onion and cilantro mixed with lime juice make delicious salsa.
  • Smoothie– Put papaya into a blender along with ice until it is smooth and then have it without added sugar.
  • Salad– Papaya and avocado may be cut into cubes, mixed with diced cooked chicken, using olive oil and vinegar as a salad dressing.
  • Green Papaya– In Asian countries, preparations of green papaya are common and make a tasty accompaniment to the main course of the meal.

While papaya can be consumed anytime during the day, it is advisable to have it for breakfast menu. The antioxidants present in the fruit helps keep your body toxin-free for the entire day. As a fruit, papaya is filling and helps curb the between-meal hunger, which is so important for a diabetic patient.

Overconsumption of Papaya

Papaya contains an enzyme called papain, and when consumed more than normal quantities, may lead to respiratory disorders like asthma and wheezing.

Alternatives to Papaya

Apart from Papaya, some other fruits are beneficial to patients with diabetes

  • Pomegranates– Contains a very high dose of antioxidants helping to keep blood sugar levels under control.
  • Grapes– Contain resveratrol, which helps mitigate glucose levels in the blood.
  • Apples– For type 2 diabetes patients, apples are widely prescribed as a preferred fruit.
  • Blueberries– Blueberries contain flavonoids, which are beneficial for a diabetic patient.
  • Strawberries– Strawberries have a low glycemic index and help increase the body's metabolism
  • Guavas– Guavas have a low glycemic index and high fibre content, making them an ideal choice for people with diabetes.
  • Watermelon is rich in potassium, which helps in the proper functioning of the kidney, an area of concern for people with diabetes.
  • Cherries– Cherries are rich in anthocyanins; they help in the natural production of insulin in the human body.

Also Read about is pumpkin good for diabetics

Papaya isn't only a good choice for people with diabetes because of its medium GI. Eating papaya might also reduce your blood sugar. According to some reports , papaya may have a hypoglycemic effect on the body. The fruit contains flavonoids, which are natural antioxidants that may help regulate blood sugar. Here is a list of fruits for diabetics to eat freely.

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