Papayas, also known as papaws or pawpaws, are soft fruit that is high in nutrients and could reduce the risk of heart disease, diabetes, and cancer. Papaya is native to Mexico and also grows naturally in the Caribbean and Florida. A sliced papaya has bright orange flesh with black seeds in the center. Some individuals describe its taste as a mix between a melon and mango.
This article will explore how papaya may impact blood sugar levels and the health benefits of including this fruit alternative in your diet.
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Glycemic Index Table
The glycemic index for papaya is 61, which is considered to be in the medium glycemic index range. This rating means that eating papayas will not immediately raise blood sugar levels, but other fruits (such as peaches and oranges) may be a better fit depending on your own goals and medical conditions.¹ ²
Nutritional Facts
Papayas are an excellent source of vitamin C, with one medium fruit providing 224% of the recommended daily intake. Papayas are also a good source of folate, vitamin A, magnesium, copper, pantothenic acid, and fiber. This nutrition profile is packed with antioxidants that help safeguard the human body against free radicals and provide various other health benefits.
The nutritional information below is for 100 g of raw papaya.²
Nutritional Facts
Is Papaya Good for Weight Loss?
Eating papaya may be beneficial for weight loss efforts and weight management as it is low in calories and high in fiber, making papaya a nutrient-rich food. High-fiber foods can help control appetite and reduce cravings, supporting weight loss goals.
In one study, fiber intake was said to predict weight loss success regardless of dietary pattern. This means that individuals who eat a high-fiber diet are more likely to achieve weight loss than those who eat less fiber.¹⁷ Adding papaya to your diet may be one way to achieve your daily fiber goals.
Is Papaya Safe for People Living with Diabetes?
Papaya is a medium-glycemic index fruit which means it has a relatively lower impact on blood sugar levels than high-glycemic fruits like pineapple and mango. Papaya has a low amount of natural sugar and a higher fiber content, which helps slow down sugar absorption in the bloodstream, improve digestion, and normalize blood sugar levels.
When eating papaya, various factors can affect its impact on blood sugar levels, including the ripeness of the fruit, individual diet, health status, and medication usage. Ripe papayas are sweeter and may contain a higher natural sugar content. The fruit may also interact with certain diabetes medications, so it is essential to speak to a healthcare provider if you are concerned about adding papaya to your diet.
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Allergies
Symptoms of a papaya allergy include itchiness of the mouth, lips, or throat, swelling, and redness. In severe cases, allergic reactions can cause hives, difficulty breathing, and anaphylaxis. Please consult a healthcare professional if you suspect an allergy, sensitivity, or intolerance to papaya.
References
References
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- USDA FoodData Central. (2019, Apr 1). Food Details - Papayas, raw. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/nutrients
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- Miketinas, D. C., Bray, G. A., Beyl, R. A., Ryan, D. H., Sacks, F. M., & Champagne, C. M. (2019). Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. The Journal of nutrition, 149(10), 1742–1748. https://doi.org/10.1093/jn/nxz117
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