Papaya is a tropical fruit that is enjoyed by many people around the world. However, is papaya good for diabetics? It is rich in vitamins and minerals, which can be beneficial for diabetics. In this article, I will discuss how the sugar content of papaya affects people with diabetes, as well as if it is a good idea to eat papaya if you have diabetes. We'll also talk about the benefits of eating more fruit and vegetables!

In this Diabetic & Me article you will learn about:

  • Can diabetics eat papaya?
  • How is sugar content related to papaya?
  • How much sugar does papaya contain?
  • What are the benefits of papaya?

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, which is one reason why it is important to pay attention to portion sizes when eating Papaya. The nutritional information is valuable in understanding the effect that food has on your body - not only are vitamins essential for our overall health but they can also help regulate your blood sugar levels.

For example, magnesium is a mineral that is essential for normal energy-yielding metabolism because it is involved in the process of converting food to energy. It also helps regulate your 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 or is insulin-resistant.

Papaya does contain naturally occurring sugars, but can actually 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 take note of 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. If you are looking for a less sweet fruit you can go for watermelon which only contains 6 grams of sugar.

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

Because the glycemic index (GI) of papaya 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

You can never go wrong with a fresh papaya! So put your crown on and take part in the good life with this Fresh Market piece of fruit royalty; Royal Star Papayas.

Made with all-natural ingredients, American Health's Original Papaya Digestive Enzyme Chews are the perfect solution to any digestive issues. After that big meal, this little packet is worth chewin' on - they're tasty and work fast! Fight off bloating and gas by taking one of these tablets within the hour after eating.

These tasty chews also promote nutrient absorption in your gut because they contain papain derived from papaya extract, which encourages healthy digestion while providing relief for occasional discomforts such as stomach gurgles or gas.

What Are The Benefits of Eating Papaya?

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

A diet rich in fruits and vegetables reduces the risk for 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. Those who are diabetic can reduce their dependence on insulin while decreasing the negative effects of diabetes by including more fruit in their diets while following a healthy lifestyle that includes exercise.

Papaya is Fibrous

Papaya contains fibers which is a necessity for our digestive system. Fibers will not increase blood glucose because of a breakdown of fibers within the body.

It's Healthy

Papaya contains folic acid as well as vitamin A, B, and E, magnesium, copper, potassium, and beta-carotene. They contain plenty of antioxidants, which don't make plaque build up in your arteries. Papaya boosts kidney activity by stabilizing urinary acid. It helps also in the regeneration of cells which is particularly beneficial as diabetes can cause nerve damage. It also contains flavonoids, that according to studies, can cause low blood sugar levels. 

Keeps You Full

When your gut digests sugar you need to slow your appetite up. This can inhibit eating unhealthy foods that are dangerous for a diabetic. Papaya is a thick fruit that is extremely filling and stops your cravings.

Low Glycemic Index

Papaya contains fructose which is a sugar form that can harm you when consuming too much. Papaya is low on the glycemic index, meaning that it won't elevate your blood sugar levels too high too fast.

Helps with Digestion

Since papaya is very rich in fiber and water it's beneficial for preventing constipation and supporting a healthy gut. It also contains Papain - an enzyme aiding indigestion.

Immunity Booster

One papaya can carry over 200% of your daily dose of vitamin C. Vitamin C is essential in providing collagen which helps connect bodily tissues. It helps ward off many ailments in people 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 there are 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 its 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 that 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

Papaya contains several different proteins which digest them including papain and chymopapain. These enzymes can be useful to reduce infection and speed the healing process. It has also been found that Papaya's antibacterials such as beta-carotene helps in reducing inflammation.

Aids In Weight Loss

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

You Can Eat The Leaves

Natural papaya leaf juice works wonders for people with cancers, kidney problems, diabetes, allergies, and other chronic illnesses. It benefits our skin particularly it strengthens immunity. Papaya leaf juice also provides benefits to the skin and improves immunity. Christopher Columbus calls their fruit 'The Fruits of the Angels'.

Papaya Top View

Tips On How to Eat More Fruit and Vegetables If You Have Diabetes

Here are a few basic tips on how to eat more fruit and vegetables:

  • Make a juice out of a variety of fruits and vegetables. I prefer vegetables as they don't elevate my blood sugar levels.
  • Include a proportion of salads, vegetables, or fresh fruit in every meal. Try to eat at least one serving per day.
  • Add some extra fiber to your breakfast cereal by adding chopped apple. It will also make it taste very good!
  • Mix the fruits and veggies with something you enjoy like yogurt or oatmeal.
  • Eat fruit as a snack, it's much better than chips!
  • Swap fries for sweet potato fries when you eat out at fast-food restaurants.
  • Eat a variety of fruits and vegetables. The range from dark leafy greens to brightly-colored berries is very wide, so why not try something new every week!
  • Try cooking the fruit and vegetables: preparation methods such as roasting, grilling, stir-frying, and air-frying can add flavor and freshness to these healthy foods. Make sure to use healthy cooking oils.
  • Experiment with condiments: dressings, dips, or salsas can be used to transform your plate by introducing both flavor and nutrients. Experiment with different recipes for sauces such as those containing turmeric or ginger roots which have healing properties as well as many health benefits such as improved brain function.


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

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

You could say that one Papaya a day keeps the doctor away.

About the Author

Ely Fornoville

Hi, I'm Ely Fornoville, and I am the founder of Diabetic & Me. Being a type 1 diabetic since 1996, I developed a passion to help people learn more about diabetes. I write about diabetes and share stories from other diabetics around the world. I currently use a Medtronic Guardian 4 CGM and a MiniMed 780G insulin pump with Humalog insulin.

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