Five Reasons To Eat Papaya If You're Diabetic

Health and nutrition experts say to eat Papaya within a balanced diet whether you're diabetic or not.
Five Reasons To Eat Papaya If You're Diabetic
Elisa Morales Lupayante

Reviewed and approved by the pedagogue in physical education and nutritionist Elisa Morales Lupayante.

Written by Okairy Zuñiga

Last update: 25 July, 2022

For a long time, people believed that eating certain sweet-tasting fruits (such as banana, mango, papaya, and others) wasn’t good for people with diabetes. However, you must eat papaya and other fruits because they’re really good for your health, whether you’re diabetic or not.

It has been proven that eating the fruit in its natural state is very beneficial to health. These foods not only provide fiber but also multiple nutrients.

Now what is certain is that when you have diabetes it is not advisable to consume the fruit in the form of juice, for example, since this way its contribution changes.

Here we will help you to shatter these myths, and we’ll tell you why you should eat papaya within a balanced diet.

Understand diabetes better

A doctor explaining something to a patient.

Diabetes is a chronic disease that manifests when the pancreas stops producing insulin either completely or in the necessary proportions to metabolize the sugars consumed.

Insulin enables the glucose from foods you eat to be converted into energy to carry out daily activities.

If glucose is not absorbed by the cells to be used as energy, it accumulates in the blood and causes hyperglycemia. Hyperglycemia simply means high blood sugar levels. If this situation lasts for too long, it can cause damage to the organs and tissues of the body.

The health benefits of eating papaya

It is common to hear that you should avoid all types of fruit because they contain sugar, which is harmful to those who suffer from this disease. However, there are some fruits that can help counteract the effects of diabetes. Papaya is precisely one of these because:

  • It’s rich in vitamins A, C, and E and some B complex vitamins
  • Contains papain, an enzyme that favors the whole digestive process
  • Rich in minerals like magnesium, calcium, and phosphorus
  • Contains soluble fiber and is an important source of antioxidants

Studies indicate that papaya is a fruit that can contribute to the well-being of some types of diabetes since its fiber content helps regulate glucose, insulin, and lipids.

In another study conducted on mice, it was concluded that papaya pulp has some beneficial effect on glycemic control in hyperglycemic animals, due to the significant reduction in blood glucose levels in these animals.

Additionally, a significant reduction in body weight was observed in normoglycemic animals that consume papaya pulp.

1. It’s a powerful antioxidant

Papaya is a fruit that contains vitamin C, which is involved in several important processes, such as collagen formation and iron absorption. It also promotes resistance to infection.

This is very beneficial because vitamin C is one of the most powerful antioxidants that nature offers us as it helps protect the cells from damage caused by free radicals.

2. Eat papaya, it doesn’t alter your blood sugar levels

Although it is a sweet fruit and its sugar level is higher than something like an apple, eating papaya is a good idea as long as we keep an eye on the portion sizes. It’s advisable for the papaya to be eaten:

  • In small portions (no larger than one cup)
  • In the morning to have time to burn the energy
  • Accompanied by some kind of protein like yogurt or cheese to reduce the probability of hyperglycemia

3. Eat papaya because is sating

Some cut up papaya on a mat.

Given that it is rich in soluble fiber, papaya helps satisfy us with a reasonable portion. This is perfect for diabetics who suffer from constant cravings.

By eating papaya after lunch or for breakfast, you’ll have the sensation of being full for longer. This will help you to avoid the temptation of seeking foods that lack nutrients or raise the blood sugar level quickly.

4. Good for cardiovascular health

Eating papaya and other fruits help to obtain various nutrients for health and this, in turn, promotes the health of various systems of the body, such as the cardiovascular system, for example.

It’s considered that, by helping to satiate the appetite. Furthermore, among other issues, papaya helps reduce the craving for unhealthy foods (like snacks and candies). In addition, this helps maintain the cholesterol levels within the normal range.

On the other hand, there’s a hypothesis that papaya could help regulate cholesterol in the blood, similar to oatmeal.

5. Helps with weight loss

A woman measuring her waist.

Another reason to eat papaya is that this fruit can help regulate intestinal transit, deflate the abdomen, and stimulate weight loss. This comes to be a help for many patients with diabetes.

Thanks to it being a fruit with very low-calorie levels and high quantities of soluble fiber, it helps with good digestion.

So, are you ready to eat more papaya?

The reality is that you don’t need to stop eating any fruits. The key as a diabetic is to eat the right portions to obtain the benefits without any risks.

What you must keep in mind is that the best way to consume the fruit is fresh. However, if you have any doubts, it’s best to consult your physician.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Papaya: Health Benefits, Uses, Risks. Ware, Megan. Medical News Today (MNT). MediLexicon International Ltd, 30 June 2015. Web 8 Aug 2015.
  • Rajasekhar, Pinnamaneni. (2017). NUTRITIONAL AND MEDICINAL VALUE OF PAPAYA (CARICA PAPAYA LINN.). World Journal of Pharmacy and Pharmaceutical Sciences. 2559-2578. 10.20959/wjpps20178-9947.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.