Papaya is a tasty fruit that grows in tropical regions. It has many vitamins and minerals that are good for your health. It also has antioxidants that can protect your cells from damage. But can you eat papaya if you have diabetes? The answer is yes, but you need to be careful.
Papaya and blood sugar
Papaya is not very high in sugar, but it still has some. One small papaya has about 11 grams of sugar. That is why you should not eat too much papaya at once. It can make your blood sugar go up too fast.
Papaya also has some things that can help control your blood sugar. For example, it has flavonoids, which are natural chemicals that can lower inflammation and improve how your body uses insulin. Insulin is a hormone that helps your cells take in sugar from your blood. Papaya also has omega-3 fats and folate, which are good for your heart and can prevent problems from diabetes.
Papaya and other benefits
Papaya is not only good for your blood sugar, but also for other parts of your body. Some of the benefits are:
Papaya is fibrous: Fiber is a type of carbohydrate that does not get digested by your body. It helps slow down how fast your body absorbs sugar from food. It also helps lower your cholesterol and keep your gut healthy.
Papaya is healthy: Papaya has a lot of water and not many calories. This makes it a good choice for losing weight or staying fit. Being overweight or obese can make diabetes worse or cause it in the first place.
Papaya keeps you full: Papaya can make you feel satisfied for a long time. This can help you eat less and avoid hunger.
Papaya helps with digestion: Papaya has an enzyme called papain, which can help break down proteins and fats in your food. This can make digestion easier and prevent stomach problems.
Papaya boosts immunity: Papaya is a great source of vitamin C, which can make your immune system stronger and protect you from getting sick. Vitamin C also helps heal wounds and prevent bleeding gums.
Papaya is beneficial for people with arthritis: Papaya has anti-inflammatory properties that can help reduce pain and swelling in your joints caused by arthritis. It also has vitamin A, which can make your bones stronger and prevent them from breaking.
Papaya improves eyesight: Papaya has beta-carotene, lutein, and zeaxanthin, which are pigments that can protect your eyes from harmful light and aging. They also help prevent eye diseases such as macular degeneration and cataracts.
Papaya reduces inflammation: Papaya has lycopene, another pigment that has anti-inflammatory and anti-cancer effects. Lycopene can help lower the risk of diseases such as heart disease, diabetes, and prostate cancer.
Tips on how to eat papaya
If you have diabetes and want to eat papaya, here are some tips to follow:
Choose fresh papayas over canned or dried ones. Fresh papayas have more nutrients and less sugar than processed ones.
Eat papayas when they are ripe but not overripe. Ripe papayas have a yellow or orange skin and a sweet smell. Overripe papayas have a brown or black skin and a sour taste. They also have more sugar and less fiber than ripe ones.
Eat papayas in moderation. A good amount is about half a cup or 75 grams of fresh papaya. This will give you about 5.5 grams of sugar and 2 grams of fiber.
Eat papayas with other foods that have protein or healthy fats. This will help balance your blood sugar and keep you full longer. For example, you can eat papaya with yogurt, nuts, cheese, or eggs.
Check your blood sugar before and after eating papaya. This will help you see how papaya affects your blood sugar and change your medicine or insulin if needed.
Papaya is a nutritious fruit that you can eat if you have diabetes as part of a healthy diet. It has many benefits for your blood sugar, digestion, immunity, eyesight, and more. However, it also has some sugar that can raise your blood sugar if you eat too much or without other foods. Therefore, you should eat papaya in moderation, check your blood sugar, and talk to your doctor before changing your diet.
Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)
Internal Medicine Specialist
Phone : 85000 23456