is papaya good for diabetes
Nutrition

Is Papaya Good For Diabetes?

Diabetes is a lifestyle ailment that occurs when the blood sugar level or glucose content in the blood goes higher than the normal level.

Diabetes is a chronic disease. Under a diabetic condition, the pancreas becomes incapable of producing insulin or insulin produced by the pancreas cannot be put to use by the body. Insulin is a critical hormone that uses glucose from our food to produce energy. As we consume carbohydrate-containing food, the same is broken into glucose, and insulin helps get the glucose into our blood cells.

Diabetes is of 3 types. Type 1 diabetes is mainly found in children and adolescents. Type 2 is the most common form of diabetes found in adults. Type 3 diabetes is called gestational diabetes. This form of diabetes is found in pregnant mothers.

Is papaya good for diabetes? Does papaya help in treating diabetes? Please read on to know more about the same.

Papaya For Diabetes

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 Glycemic index of papaya is Medium that is 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 question, therefore, crosses the mind, can diabetic patients eat papaya? The advantages of the fruit to elaborate on the point are as follows:

  • The sugar content of papaya is within tolerable limits; hence, jolly well can people with diabetes eat papaya.
  • The high fibre content in papaya is beneficial for people with diabetes.
  • Natural antioxidants like lycopene and flavonoids help keep the sugar level under control.

The points mentioned above probably help answer a prevalent query that we put forward to any expert– can we eat papaya in diabetes?

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Nutritional Profile of Papaya

Medical experts suggest papaya as an option for people with diabetes, as 100 gms of papaya contains the following:

Calories 32
Proteins 0.6 grams
Fats 0.1 grams
Fibres 2.6 grams
Carbohydrates 7.2 grams
Vitamin C 157% of RDI
Vitamin A 33% of RDI
Folate (Vitamin B9) 14% of RDI
Potassium 11% of RDI

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.

Ways to Consume Papaya for Diabetes

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.

Best time to consume papaya

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.

How much papaya is ideal for a daily diet for diabetes?

Papaya for diabetes is one of the ideal fruits to maintain controlled sugar levels. Although the glycemic index of papaya is perfect for a diabetic diet, one needs to consume it in the right quantities. Consuming papaya in quantities that are more than required can cause complications like asthma. As per the experts, you can consume one cup of papaya daily (3-4 thin slices). The low glycemic levels make this fruit good for consumption however, papaya also contains organic sugars therefore consuming it excessively will not fetch the desired benefits. It is recommended to consume papaya at midday or include it in your evening snacks. Avoid consuming papaya at night to manage diabetes effectively.

Results of the Overconsumption of Papaya

Papaya contains an enzyme called papain. If you consume papaya in more than normal quantities, it may lead to respiratory disorders like asthma and wheezing.

Alternatives to eating Papaya

Although papaya is good for diabetes there are certain alternatives to papaya that have a lower glycemic index than papaya which is great for diabetic people. Adding alternative options to your diet makes it feel new and reduces the chances of your diet getting monotonous. Here are a few ideal alternatives to eating papaya:

  • Blueberries
  • Blackberries
  • Apricots
  • Apples
  • Plums
  • Grapefruit
  • Tangerines
  • Pears
  • Strawberries
  • Raspberries
  • Cranberries

Avoid replacing the intake of papaya with fruits that have high glycemic index as these will spike the blood sugar levels. Such fruits include ripe bananas, watermelon, pineapple, etc.

Other benefits of papaya

When the question arises what papaya is good for, the answer is not only diabetes. The consumption of papaya has several other health benefits. Following are the benefits of papaya:

  • Packed with antioxidants
  • Reduces the risk of heart disease
  • Accurate consumption of papaya also helps to enhance digestion
  • Maintains eye health
  • nourishes skin
  • Boosts weight loss
  • Eases menstrual pain
  • Prevents various diseases such as cancer, arthritis, dengue, etc. 
  • Good for decreasing inflammation, reducing stress, strengthening bones, regulating blood pressure, and protecting the kidneys.

Other diabetic-friendly fruits:

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.

FAQs

Is papaya good for diabetes?

Papaya makes a good choice for people who have diabetes. The Glycemic index of papaya is Medium that is 60, which does not lead to a sudden rise in sugar levels in the blood. The content of papaya has a hypoglycemic effect on the body, mitigating the rise in glucose levels in the blood.

Does papaya increase blood sugar?

The glycemic index of papaya is 60. It may not raise the blood sugars too high. However, it would always be a good idea to check your blood sugar levels before and after the consumption of papaya to check how much the sugars are rising post-consumption. The advantages associated with papayas would far outweigh the rise in sugars. You can always make sure to keep the consumption to a moderate level.

Is papaya good for diabetes type 2?

Papaya might be a good choice for people with type 2 diabetes as it falls in the medium GI range. It also has a high fiber content. This means that it would help a person feel full for a long time and can also reduce the blood sugar levels in the body. It also contains natural antioxidants and flavonoids that can create a great impact in reducing diabetes naturally.

Is papaya high in sugar?

Papaya contains few natural sugars. A small papaya can be cut into slices and served to a person with diabetes without hassle.

What is papaya good for?

The Glycemic index of papaya makes it the ideal fruit for controlling blood sugar levels. Apart from being impactful to manage diabetes, papaya is good for preventing heart diseases, boosting the digestion process, nourishing the skin, reducing menstrual pain and stress, etc. It has several other health benefits; however, it is essential to consume it in the right quantities to reap those benefits. 

What is papaya sugar content?

 As per the studies, a cup of fresh papaya contains 11 grams of sugar which makes it good for people who want to control their sugar levels. Limiting the intake of sugar by intaking fruits that have low sugar content and are high in fiber is ideal for living a healthy life when you are diagnosed with diabetes. Papaya’s sugar content makes it a go-to fruit for diabetic people. 

What is the glycemic index of papaya?

 The glycemic index of papaya is 60 which falls in the category of moderate GI fruits. The low glycemic index of papaya is optimum for controlling the sudden spike in sugar levels. Fruits with moderate glycemic index have GI that ranges from 50-69. Certain fruits that have GI between 20-49 fall under the low GI category and fruits having a GI index between 70-100 are considered as high GI foods. 

Is raw papaya good for diabetes?

 Yes, the consumption of raw papaya is good for diabetes. As it is low in sugar and high in fiber, it is ideal for people having diabetes. Added to that, papaya is packed with essential vitamins and nutrients that are required by our bodies. Packed with high antioxidants, papaya has many other health benefits. 

Are Papaya seeds good for Diabetes?

 Yes, as papaya seeds are a great source of flavonoids which is a great antioxidant with a low glycemic index. However, avoid excess consumption of papaya seeds as they may lead to complications. Lactating mothers should also not consume too many papaya seeds. Consuming the right quantity will not spike the sugar levels. 

Is Papaya leaf good for diabetes?

  Yes, just like papaya seeds, it's leaves are also beneficial for diabetes. Papaya leaf contains potential antioxidants essential for maintaining good health. Added to that, studies reveal that papaya leaves have blood-sugar-lowering effects which makes it a perfect fruit for those having diabetes. 

Is Papaya good for Gestational Diabetes?

No, pregnant women with gestational diabetes should avoid eating papaya as it can cause a risk to the baby’s health. Instead go for citrus fruits such as oranges, grapefruits, tangerines, etc. Post-delivery women with gestational diabetes can consider consuming small quantities of papaya.

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