Is papaya safe for consumption by people with diabetes?
The sweet taste of papaya often makes people with diabetes worry about consuming it. So, can diabetics eat it? Check out the full explanation below.
Papaya Nutrition Content
In one papaya fruit contains vitamin C even more than citrus fruits. In addition, this fruit also contains vitamins A, B1, B3, B5, E, K, and fiber. Papaya is also rich in minerals such as folate, calcium, potassium and magnesium.
According to US Department of Agriculture in one small papaya contains:
- About 67 calories.
- 2.67 grams of fiber.
- 286 mg of potassium.
- 95.6 mg of vitamin C
- 33 mg magnesium.
- 31 mg calcium.
Can Diabetics Eat Papaya Fruit?
In 100 grams of papaya approx there are 7.82 grams of sugar. Even though it contains sugar, papaya fruit is safe and can be consumed by diabetics; As long as you consume it in moderation and not in excess.
It should also be noted, the glycemic index (GI) of papaya is moderate, namely at 60, so there is no risk of increasing blood sugar levels quickly.
The glycemic index value of a food is said to be low between 20 and 49, medium GI between 50 to 69, and high GI between 70 to 100. The higher the GI value, the faster your blood sugar will spike.
Also Read: 10 Fruits with a Low Glycemic Index, Suitable for Diabetics
Papaya is not only a good choice for diabetics because of its moderate glycemic index. Consuming this fruit in limited quantities can also lower blood sugar.
The high fiber content in papaya can help people with diabetes feel full for a long time, so that the increase in glucose in the blood can be avoided.
Another reason that makes papaya safe for consumption by people with diabetes is the presence of lycopene and flavonoid compounds as natural antioxidants that keep blood sugar levels under control.
The Right Way to Eat Papaya for People with Diabetes
As previously explained, papaya is one of the ideal fruits for maintaining blood sugar levels. Although the glycemic index is suitable for a diabetic diet, it still needs to be consumed in the right amount.
In a day, diabetics may eat papaya at least 3 to 4 slices and it is advisable to consume it during the day so that blood sugar levels can still be controlled.
Please note, papaya contains an enzyme called papain which can cause respiratory problems such as asthma and wheezing if consumed in excess.
Papaya isn’t the only fruit that is good for diabetes. Always consult your health condition with your doctor about fruit that may or may not be eaten. Hopefully this information is useful, Healthy Friends.
- Arora, Shilpa. 2022. Fruits for Diabetics: 10 Diabetic Friendly Fruits for Better Managing Blood Sugar Levels. https://food.ndtv.com/health/10-diabetic-friendly-fruits-to-help-you-manage-diabetes-better-1269733. (Accessed January 19, 2023)
- Fatima, Shiva. 2022. Is Papaya Good For Diabetes?. https://www.sugarfit.com/blog/is-papaya-good-for-diabetes/. (Diaces on January 19, 2023)
- Higuera, Valencia. 2022. Is Papaya Good for Diabetes?. https://www.healthline.com/health/diabetes/is-papaya-good-for-diabetes#papaya-and-diabetes. (Accessed January 19, 2023)
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