What is the glycemic index of papaya?

What is the glycemic index of papaya?

The glycemic index (GI) of papaya is 60, indicating how it affects blood sugar levels. Understanding the GI helps manage blood sugar, especially for people with diabetes. Foods with a high GI cause a fast increase in blood sugar, while those with a low GI lead to a gradual rise in blood sugar levels. Knowing the GI helps make better food choices for managing blood sugar, reducing the risk of diabetes-related complications. The GI can also impact weight management and overall health. Factors like ripeness, processing, and cooking can affect a food's GI. For example, the ripeness of papaya can change its GI value. Understanding the GI of foods, including papaya, allows for better blood sugar control.


Papaya is full of vitamins A and C, which are good for your health. One cup of fresh papaya pieces (145 grams) has 62 calories and 2.5 grams of fiber. The USDA gives the following details about the nutrition of 1 cup (145g) of raw papaya cut into small cubes.















Vitamin A


Vitamin C






Beta carotene




Understanding the Glycemic Index of Papaya

Papaya is a colorful and sweet tropical fruit that not only tastes great but also provides a lot of nutrients. It’s full of vitamins, especially vitamin C, and is also a good source of fiber and antioxidants. Including papaya in your diet is a healthy choice.

Regarding the glycemic index, which measures how food affects blood sugar, papaya has a low to moderate ranking. This means it’s less likely to cause sudden spikes in blood sugar compared to high-GI foods. Compared to other fruits, papaya has a relatively low glycemic index, making it a good option for people managing their blood sugar levels. However, it’s important to know that the ripeness of the papaya can change its glycemic index. Riper papayas usually have a higher glycemic index than unripe ones because they have more natural sugar.

Understanding the glycemic index of papaya can help you know how it might affect your blood sugar. Whether you eat it by itself, in fruit salads, or blended into smoothies, papaya is a tasty and healthy choice for those who are mindful of their glycemic intake.

Papaya and Diabetes: How Does it Affect Blood Sugar Levels?

Papaya is good for people with diabetes because it doesn't make their blood sugar rise quickly. It has a low to medium glycemic index, around 60, which means it's less likely to cause a fast spike in blood sugar. The fiber in papaya helps to control blood sugar by slowing down how fast the body turns carbs into sugar. Papaya also has vitamin C, vitamin E, and antioxidants, which are good for people with diabetes. Eating a cup of cubed papaya can help keep blood sugar normal. Overall, papaya can help manage diabetes and is a good addition to a healthy diet.

Incorporating Papaya into a Diabetic-Friendly Diet

Papaya is a delicious and nutritious fruit that can be a great addition to a diabetic-friendly diet. Here are some tips for incorporating papaya into your meal plan:

  1. Portion Control: While papaya is low on the glycemic index, it’s important to consume it in moderation. Controlling portion sizes can help you manage blood sugar levels effectively.

  2. Meal Ideas: Try adding diced papaya to your morning oatmeal or yogurt for a refreshing and sweet twist. You can also blend papaya into a smoothie with non-fat yogurt and a handful of berries for a fiber-rich and satisfying snack.

  3. Salad Sensation: Incorporate papaya into your salads for a burst of flavor. Combine ripe papaya with leafy greens, grilled chicken, and a sprinkle of nuts for a wholesome and balanced meal.

  4. Papaya Salsa: Create a flavorful and diabetic-friendly salsa using papaya, tomatoes, onions, and a splash of lime juice. This versatile salsa can be paired with grilled fish or whole-grain tortilla chips for a vibrant and healthy snack or meal accompaniment.

  5. Considerations: Although papaya is generally beneficial for individuals with diabetes, some may experience a sensitivity to the fruit. It's important to monitor your blood sugar levels when introducing papaya into your diet and consult with a healthcare professional if you have any concerns.

Incorporating papaya into a diabetic-friendly diet can provide a sweet and nutritious way to enhance your meals, but it's essential to be mindful of portion sizes and potential individual sensitivities.

Bottom Line:

The glycemic index of papaya is low, making it a good choice for people with diabetes. The fiber and nutrients in papaya help stabilize blood sugar levels and incorporating it into a balanced meal plan can be beneficial for diabetic individuals. It's important to eat papaya in moderation and monitor glucose levels. Papaya is a smart choice for regulating blood sugar. Always consult with a healthcare provider to determine suitable serving sizes.


What is the Glycemic Index (GI) of Papaya?

The Glycemic Index (GI) of papaya is a measure of how quickly the carbohydrates in papaya raise blood sugar levels compared to pure glucose. This can be especially important for people with diabetes as well as those looking to manage their weight or maintain stable energy levels throughout the day.

How does Papaya's GI impact blood sugar levels?

Papaya has a low GI, which means that it has a minimal impact on blood sugar levels. This makes it a suitable fruit for individuals looking to control their blood sugar levels, keep their energy levels stable, and improve their overall health.

Is it safe for people with diabetes to consume papaya based on its GI?

Yes, papaya has a low GI, making it a safe and healthy choice for people with diabetes. It is a good option for those looking for fruits that have a minimal impact on blood sugar levels.

What are the health benefits of consuming low GI papaya?

Consuming low GI papaya can help in maintaining steady blood sugar levels, promoting digestive health, providing essential vitamins and minerals, and aiding in weight management, making it a healthy addition to balanced diets.

How can I incorporate low GI papaya into my diet?

You can enjoy low GI papaya on its own, add it to smoothies, fruit salads, or use it in savory dishes such as salsas and marinades. This versatile fruit can be a delicious and nutritious addition to your daily meals.

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