Papayas, or papaws, contain several nutrients, including potassium, magnesium and other anti-oxidants. Incorporating it into your diet can help reduce the risk of diabetes and certain heart conditions.

What you need to know:

Is papaya good for diabetes?
How does papaya affect blood sugar levels?
Other health benefits of papaya for diabetes

Understanding diabetes

Diabetes is a medical condition that raises blood sugar levels as your body stops producing insulin properly. Insulin is a hormone that carries glucose from your blood to various body cells for energy. Many factors, including genetics, age and diet, can cause diabetes. A healthy and balanced diet with whole grains, fruits and veggies can aid in the prevention of diabetes.

As they are digested slowly, they gradually release glucose in your blood, stopping your blood sugar levels from spiking. One such example of a food is papaya. It is low in calories but high in nutrients like vitamins and fibres, aiding people with its several health benefits.

Is papaya good for diabetes?

Papayas contain enzymes called papain and chymopapain, which aid in breaking down carbohydrates, proteins and fats into easily digestible forms, preventing a rise in blood sugar levels. If you are wondering – “Is papaya good for diabetes?” the answer is yes. They have a low glycemic index (GI) of 60, which suggests it will not raise blood sugar levels. In addition, it provides a hypoglycemic effect, a condition where your blood sugar level is lower than the expected normal. Papayas also contain flavonoids that aid in regulating blood sugar levels. Still, how one’s body reacts to papaya can change from one person to another. Therefore, consult with a health professional before adding papayas to your diet.

How does papaya affect blood sugar levels?

A diabetic person lacks the regular insulin required to digest glucose effectively, resulting in the accumulation of glucose in the bloodstream. While some people take medication to control blood sugar, others manage high blood sugar and diabetes with regular exercise and a healthy diet. It is well-known that people with type-1 diabetes who consume papaya and a high-fibre diet have low blood glucose levels. People with type-2 diabetes may also experience improved blood sugar, lipid and insulin levels after regular papaya consumption.

Nutritional composition of papaya

Here is a detailed nutritional composition of one small papaya:

Calories: 67
Carbs: 15 grams
Protein: 1 gram
Fat: 0.2 gram
Dietary fibre: 2.67 grams
Potassium: 286 milligrams
Vitamin C: 106% of your daily value
Magnesium: 33 milligrams
Calcium 31 milligrams

Other health benefits of papaya for diabetes

Here are some of the significant health benefits of papaya for diabetes:

Rich in antioxidants:

Papaya has a rich Vitamin C and A content, which act as powerful antioxidants that help reduce the risk of complications such as heart disease and vision problems.

High in fibre:

Papaya contains fibre that helps regulate and maintain your blood sugar levels as it slows down the absorption of sugar into your blood. It also smoothens your bowel movements and stops constipation, which is vital for diabetes patients.

Supports digestion:

Papaya includes an enzyme called papain, which also aids in digestion. Papaya is also very high in fibre and water, which stop constipation and promote a regular bowel system.

While choosing papayas to eat, select fresher ones with reddish-orange skins. Scoop out the seeds to enjoy the fruit and its benefits to the fullest. However, women with gestational diabetes should restrict the consumption of unripe and semi-ripe papayas, as papain can cause uterine contraction.

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