Is Papaya Good for Diabetics? Sugar Content and Benefits for Diabetics

Sweet, tropical, and diabetic-friendly? Here’s the truth about papaya.

Papaya may seem too sugary for diabetics, but it’s actually one of the better fruit choices thanks to its low glycemic index and rich nutritional profile. With just 11g of natural sugar per 100g and powerful nutrients like vitamin C, fiber, and antioxidants, papaya supports stable blood sugar, improved digestion, and reduced inflammation.

Key Takeaways

• Low glycemic index (~60): Doesn’t spike blood sugar like high-GI fruits
• Packed with fiber, vitamin C, magnesium, and antioxidants
• Supports digestion and reduces inflammation linked to insulin resistance
• May help prevent diabetic complications like retinopathy and arthritis
• Papaya leaves also show potential in lowering blood sugar naturally

Can Diabetics Eat Papaya?

The short answer is yes. While papaya is high in sugar, it is also rich in vitamins like potassium, magnesium, dietary fiber, and vitamin C. A medium-sized papaya contains about 11g of sugar, so paying attention to portion sizes is essential. Nutritional information is valuable in understanding the effect that food has on your body—not only are vitamins necessary for our overall health, but they can also help regulate your blood sugar levels.

For example, magnesium is a mineral essential for normal energy-yielding metabolism because it is involved in converting food to energy. It also helps regulate blood pressure and keep bones strong!

How Is Sugar Content in Papaya Related to Diabetics?

Diabetes is when the body cannot control blood sugar levels, which is usually when a person is either not producing insulin (type 1 diabetes) or is insulin-resistant (type 2 diabetes). According to NetMeds, “Papaya is a low glycemic index fruit, which means it does not cause a sudden spike in blood sugar levels after consumption.”

Papaya contains naturally occurring sugars but can regulate blood sugar levels because it contains certain nutrients like omega-3 fatty acids, folate, and flavonoids. These essential nutrients help balance blood sugar levels by regulating digestion and, in some cases, can cause drops in your blood sugar levels.

Nevertheless, you should always measure your blood sugar levels after eating papaya and note how fast and how much your levels elevate or drop.

How Much Sugar Is in 100g of Papaya?

There are 11 grams of sugar in 100g of papaya. Healthline states, “While papaya does contain natural sugars, it has a low glycemic index of around 60, meaning it won’t spike your blood sugar levels as much as foods with a higher glycemic index.” If you want a less sweet fruit, you can go for watermelon, which only contains 6 grams of sugar.

The GI of food is determined by its glycemic index, which ranks foods based on their effect on blood sugar levels. Low-GI meals score between 20 and 49, moderate-GI meals score 50 to 69, and high-GI meals score 70 and above. This may benefit people with diabetes who are attempting to maintain an acceptable blood sugar level.

Because papaya’s glycemic index (GI) is 60, it does not cause blood sugar to shoot too high too quickly.

One fresh papaya has about 67 calories, according to the USDA. Other nutrients include: 

• 2.67 g of dietary fiber
• 286 milligrams (mg) of potassium
• 95.6 mg of vitamin C
• 33 mg of magnesium
• 31 mg of calcium

What Are The Benefits of Eating Papaya?

Eating more fruit and vegetables can help you stay healthy while lowering your risk of developing chronic diseases. Here are a few of the benefits:

A diet rich in fruits and vegetables reduces the risk of heart disease, stroke, high blood pressure, Type 2 diabetes, and certain cancers.

Eating papaya can help regulate blood sugar levels, primarily by improving digestion. Papaya also contains omega-3 fats, vitamin C, and Potassium. People with diabetes can reduce their dependence on insulin while decreasing the negative effects of diabetes by including more fruit in their diets and following a healthy lifestyle that includes exercise.

Papaya is High in Fiber

Papaya is an excellent source of dietary fiber, with a tiny fruit (152g) containing 3 grams of fiber. As Aditya Birla Capital explains, “The fiber in papaya helps slow down the absorption of sugar in the bloodstream, preventing sudden spikes in blood sugar levels.” Fibers will not increase blood glucose because they are not broken down and absorbed like other carbohydrates.

Packed with Nutrients and Antioxidants

Papaya is an incredibly nutrient-dense fruit packed with vitamins, minerals, antioxidants, and beneficial plant compounds. One small papaya (152g) contains 224% of the RDI for vitamin C, 33% for vitamin A, 14% for folate, and 11% for potassium. It’s also a good source of fiber, magnesium, copper, and antioxidants like carotenoids and flavonoids. As NetMeds explains, “The antioxidants present in papaya may help reduce oxidative stress and inflammation, both of which are linked to diabetes and its complications.” Studies have shown that flavonoids in papaya can also help lower blood sugar levels.

Keeps You Full

When your gut digests sugar, you need to slow your appetite. This can inhibit eating unhealthy foods that are dangerous for a person with diabetes. Papaya is a thick fruit that is incredibly filling and stops cravings.

Low Glycemic Index Prevents Blood Sugar Spikes

Despite containing natural sugars like fructose, papaya has a low glycemic index of around 60. Foods with a low glycemic index are less likely to cause spikes in blood sugar levels, making them a better choice for people with diabetes. The fiber, antioxidants, and nutrients in papaya help regulate the absorption of its natural sugars into the bloodstream.

Helps with Digestion

Since papaya is rich in fiber and water, it prevents constipation and supports a healthy gut. It also contains Papain, an enzyme that aids indigestion.

Immunity Booster

One papaya can carry over 200% of your daily vitamin C. Vitamin C is essential in providing collagen, which helps connect bodily tissues. It helps ward off many ailments, including scurvy anemia, weakness, skin problems, and gum diseases. It’s good to have daily papaya as it will slow down medical conditions.

Beneficial for People with Arthritis

Because of its anti-inflammatory properties, papaya helps support the bones. This vitamin will aid in lowering the onset of arthritis. In people with diabetes, arthritis causes great pain as the bone structure deteriorates. So, you can eat papaya to reduce the risk of forming arthritis.

Improves Eyesight

Papaya is a good source of vitamin A, which improves visual clarity. People with diabetes who have high blood glucose levels can risk developing diabetic retinopathy. Papaya may benefit in healing or improving your eyesight.

Reduces Inflammation Linked to Diabetes

Papaya contains several anti-inflammatory compounds, such as papain, chymopapain, vitamin C, and beta-carotene. Chronic inflammation is linked to insulin resistance, which can lead to diabetes or worsen existing diabetes. Papaya’s anti-inflammatory properties may help reduce inflammation and improve insulin sensitivity. These anti-inflammatory enzymes and antioxidants can help speed the healing of diabetic wounds and infections.

Aids In Weight Loss

Papaya is also effective in losing weight as it lacks calories. Tropical fruit also has good dietary fiber, which aids in weight loss and helps prevent diabetes.

Papaya Leaves May Also Provide Benefits

In addition to the papaya fruit itself, the leaves also contain beneficial compounds. Papaya leaves are rich in nutrients like vitamin C, vitamin E, and flavonoids that may help lower blood sugar levels and fight inflammation. Some research shows papaya leaf extract may help increase insulin sensitivity and reduce oxidative stress related to diabetes. However, more studies are still needed on the effects of papaya leaves on diabetes management.

Conclusion

If you have diabetes, eating a lot of sugar is not suitable for your blood sugar levels. It can cause them to go up and create problems. One fruit with a low glycemic index and high antioxidant content is papaya, which contains protein enzymes that help with indigestion. Eating this food at mealtime or before bedtime is best so it doesn’t interfere with insulin functioning correctly throughout the day.

Eating tropical fruits like papayas provides a healthy boost of vitamins C and A while reducing inflammation, which helps prevent diseases such as arthritis from developing.

One Papaya a day keeps the doctor away.