Is Papaya Good for Diabetes?

Updated on & Medically Reviewed by Dr Lalitha

YES, Papaya is good for individuals with Diabetes. It has a medium to low glycemic index and good fibre content to help regulate blood sugar levels and enhance insulin sensitivity. In addition, papaya is rich in antioxidants and vitamin C, which helps to boost immunity while lowering the risk of diabetes-related problems.

Diabetes is a chronic condition that is caused by elevated blood sugar levels, which occurs when the pancreas either fails to produce sufficient insulin or when the body is unable to utilise the insulin it produces. Insulin is a vital hormone responsible for regulating glucose levels by facilitating its entry into our cells to produce energy.

Let's explore the potential benefits of papaya for individuals with diabetes and its role in managing this condition.

Benefits of Papaya for Diabetes:

Here are some of the advantages of having papaya for diabetes:

1. Medium Glycemic Index:

Papaya has a low glycemic index, aiding in blood sugar regulation and preventing rapid spikes. Papaya’s Glycemic Index is 60.

2. Fibre Content:

The fibre in papaya enhances insulin sensitivity and contributes to stable blood sugar levels.

3. Antioxidants:

Rich in antioxidants like beta-carotene, papaya reduces the risk of diabetes related complications, such as cardiovascular disease.

4. Vitamin C:

Papaya is a source of vitamin C, which boosts the immune system and provides defense against infections, a common concern for those with diabetes.

5. Papin:

Papain, an enzyme found in papaya, helps people improve digestion by breaking down protein. It also helps lower blood sugar levels by inhibiting the absorption of carbs.

Incorporating papaya into a well-balanced, diabetes-friendly diet can offer numerous health benefits. Now, let's explore the Nutritional profile of Papaya.

Nutritional Profile of Papaya:

Medical experts suggest that papaya can be a beneficial fruit choice for individuals with diabetes due to its nutrient content. Specifically, 100 grams of papaya offers the following nutritional benefits:

Amount per 100gms




0.5 gms


11 gms


1.7 gms


0.3 gms

Vitamin A

950 IU

Vitamin C

60.9 mg

Vitamin E

0.3 mg

Vitamin K

2.6 mcg


37 mcg


20 mg


0.3 mg


21 mg


182 mg


10 mg

Ways to consume Papaya for Diabetes

Papaya is a versatile fruit that can be incorporated into your diet in various ways.

Here are some suggestions for enjoying papaya:

1. Breakfast Bliss:

Start your day by slicing ripe papaya and serving it as a refreshing addition to your breakfast. You can elevate the flavor by adding yogurt, chopped nuts, or a handful of blueberries.

2. Savory Salsa:

Create a delectable salsa by mixing chopped papaya, tomato, onion, and cilantro. Add a splash of lime juice for an extra burst of flavor.

3. Smoothie Sensation:

Blend papaya with ice until it achieves a smooth, creamy consistency. Enjoy this naturally sweetened treat without the need for added sugars.

4. Vibrant Salad:

Dice papaya and avocado into cubes, then combine them with cooked chicken for a satisfying salad. Drizzle olive oil and vinegar as a light and flavorful dressing.

5. Asian Delight:

In many Asian countries, green papaya preparations are popular and make a tasty side dish to complement your main course.

6. As Topping:

Use papaya as a flavorful topping for yogurt or oatmeal.

These diverse ways to incorporate papaya into your meals can add both flavor and nutrition to your diet.

How Much Papaya Should a Diabetic Consume Each Day?

Papaya is a good choice for people with diabetes because it has a low glycemic index, which means it doesn't cause rapid spikes in blood sugar levels. To keep your blood sugar in check, aim to eat about one cup of papaya per day, which is roughly 2 to 3 thin slices.

However, remember that papaya still contains natural sugars, so don't go overboard with your consumption. Due to the enzyme papain, excessive papaya consumption has the potential to cause respiratory issues like asthma and wheezing.

Best Time to Consume Papaya:

Papaya can be enjoyed at any time of day, it is particularly beneficial as a breakfast option. This is because the antioxidants found in papaya can aid in detoxifying the body, setting a healthy tone for the entire day. You can also have papaya during your midday meals or as a snack in the evening, but avoid eating it too late at night to effectively manage your diabetes.

Papaya's natural filling qualities also make it a valuable asset in managing between-meal hunger, a crucial aspect of diabetes management.

Let’s see some other fruits that are suitable for individuals with diabetes.

Other Diabetic Friendly Fruits:

There are several diabetic-friendly fruits that people with diabetes can enjoy as part of a healthy and balanced diet.

Here are a few examples:

  • Apples: Apples are a good option for diabetics since they are high in fiber and vitamins and their natural sugars are released slowly.
  • Berries: Strawberries, raspberries, blueberries, and blackberries are low in carbs and high in fiber, antioxidants, and vitamins.
  • Oranges: Oranges are a fruit that diabetics should eat since they are high in vitamin C, fiber, and antioxidants and have a low glycemic index.
  • Kiwifruit: Packed with vitamin C, fiber, and antioxidants, Kiwifruit's low glycemic index makes it a suitable fruit choice for diabetes management.
  • Pears: It is a great choice for controlling blood sugar levels because they are low in calories and high in fiber.

Although these fruits are generally safe for people with diabetes, it's still important to eat in moderation and in small amounts in order to effectively control blood sugar levels.

Papaya can have a positive impact on diabetes management. It has a moderate glycemic index and fiber content helps in stabilizing blood sugar levels and improving insulin sensitivity. Additionally, papaya's rich supply of antioxidants and vitamin C helps bolster the immune system and lower the risk of problems from diabetes by strengthening the immune system in the body. However, it's essential to consume papaya in moderation to prevent potential sugar spikes, as it contains natural sugars.



Q) Can Papaya Raise Blood Sugar?

A) Papaya has a glycemic index of 60, indicating that it does not cause a rapid spike in blood sugar levels when consumed.

Q) Is Raw Papaya Good for Diabetes?

A) Yes, Including raw papaya in your diet can be particularly beneficial for those with diabetes. Its low sugar content and high fiber make it an excellent choice for regulating blood sugar levels. Papaya is a rich source of vitamins and minerals essential for overall well-being. Its abundant antioxidants offer a wide range of health benefits

Q) Why is Papaya Good for You?

A) Papaya is a versatile fruit with a multitude of health benefits. Its low glycemic index makes it an excellent choice for controlling blood sugar levels, particularly for individuals with diabetes. Beyond its impact on diabetes management, papaya is also known for its potential to prevent heart diseases, aid digestion, nourish the skin, relieve menstrual discomfort, and reduce stress. However, to fully enjoy these advantages, it's important to consume papaya in the right quantities and as part of a balanced diet.

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Disclaimer: The information provided on this page is not a substitute for professional medical advice, diagnosis, or treatment. If you have any questions or concerns about your health, please talk to a healthcare professional.

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