Papaya can be part of a healthy diet when you have diabetes and won’t cause your blood sugar levels to rise too quickly. It’s also a good source of fiber, vitamins, minerals, and antioxidants.

Diabetes is a condition in which the body doesn’t make enough (or any) insulin or doesn’t use insulin the way it should. Insulin is a hormone that helps glucose (sugar) enter the body’s cells. If your body doesn’t make or use insulin properly, sugar can build up in your blood.

Some people need medication to manage their blood sugar, while others may be able to manage high blood sugar with exercise and a healthy diet.

Although fruit is generally part of a healthy diet, some fruits are higher in natural sugars, so eating too much can lead to high blood sugar levels. You might ask, can I eat papaya with diabetes?

The good news is that papaya is safe to eat if you’re living with diabetes.

Fruits are naturally sweet, and since consuming sugar affects blood sugar levels, some people might think that fruits are off-limits. But fruit is part of a healthy diet, and it’s OK to eat in moderation.

Papaya is also a good source of fiber, vitamins, minerals and antioxidants. It contains vitamins A, C, and E, B complex vitamins, as well as magnesium and potassium.

Grams of sugar

One cup of fresh papaya contains about 11 grams (g) of sugar, according to the U.S. Department of Agriculture (USDA).

It’s best for people with diabetes to limit their sugar intake to help manage their weight and keep their blood sugar in their target range.

Glycemic index

The glycemic index (GI) is a value assigned to different foods and drinks that indicates how fast a given food or drink increases blood sugar. This may be helpful for people with diabetes who are trying to keep their blood sugar in target range.

There are three GI ratings:

  • Low GI: less than or equal to 55
  • Moderate GI foods: 56 to 69
  • High GI foods: greater than or equal to 70

Papaya scores around 60 on the GI, so it doesn’t raise blood sugar too quickly.

Potential benefit

Papaya may be a suitable choice for people with diabetes because of its medium GI. Eating papaya might also lower your blood sugar.

According to some reports, papaya may have a hypoglycemic effect on the body. The fruit contains flavonoids, which are natural antioxidants that may help regulate blood sugar. However, more human research is necessary before definitive conclusions can be drawn about papaya’s effects on blood sugar.

According to the USDA, one small fresh papaya contains about 67 calories. Other nutritional values include:

  • 2.67 g of dietary fiber, 10% of your daily value (DV)
  • 286 milligrams (mg) of potassium, 6.08% of your DV
  • 95.6 mg of vitamin C, 106.2% of your DV
  • 33 mg of magnesium, 8% of your DV
  • 31 mg of calcium, 2.4% of your DV

Although papaya has a medium GI, you might prefer fruits with a lower GI. If so, several fruits fall within a lower range. These include:

  • apples
  • apricots
  • blueberries
  • cranberries
  • grapefruit
  • plums
  • tangerines
  • blackberries
  • pears
  • strawberries
  • raspberries

Moderation is key, though.

Fruits that have a high GI include:

  • watermelon
  • ripe bananas
  • pineapples
  • dried dates

Eating too many of these fruits might cause a spike in blood sugar. Check with a dietitian or doctor to make an individual nutrition plan that suits your own needs. Pairing fruit with a source of protein and a healthy fat (like nut butter, cottage cheese, or nuts and seeds) can help maintain a low blood sugar level.

A healthy eating plan can help manage your blood sugar, which may also reduce the risk of diabetes complications. These include cardiovascular disease, nerve damage, and kidney damage.

A varied eating pattern consists of balanced, healthy meals that can help promote blood sugar management. But healthy eating doesn’t only benefit people living with diabetes. Everyone benefits, including those who have prediabetes.

Recommended foods for a healthy diet include carbohydrates like:

  • fruits
  • vegetables
  • whole grains
  • legumes
  • low fat dairy

Since many healthy carbohydrates are rich in fiber, eating these foods also helps moderate blood sugar.

Even though papaya and other fruits can fit into a healthy diet, be mindful of how specific fruits score on the GI before consuming. If possible, choose those with a low or moderate score to help avoid blood sugar spikes.

Diabetes increases the risk of heart attack and stroke, so a heart-healthy diet is essential. A healthy diet includes lean protein, such as:

  • chicken
  • turkey
  • fish
  • shellfish
  • eggs
  • lean beef
  • pork

You can also consume healthy fats such as olive oil, avocados, and nuts.

Foods to avoid include products containing trans fat, like processed snacks and stick margarine. It’s also important to limit your sodium intake to no more than 2,300 mg per day.

Other tips for eating healthy include balanced meals, managing portion sizes, and avoiding overeating.

The American Diabetes Association recommends the Diabetes Plate method, which divides a 9-inch plate into three food groups: vegetables, proteins, and quality carbohydrates:

  • Vegetables: Half of your plate should include nonstarchy vegetables like salad greens or broccoli.
  • Proteins: One-quarter should include protein such as meat, eggs, fish, or plant-based sources.
  • Carbohydrates: One-quarter of your plate should include carbohydrate foods like grains, starchy vegetables, or beans and lentils.

To the side of the plate is dairy and fruit.

Another way to create healthy eating habits is through mindful eating, a practice of engaging your awareness and creating a nonjudgmental attitude around consuming food. This practice encourages paying attention to your body and noticing when you are feeling full or hungry.

Mindful eating also takes into account how factors like stress and emotional eating can make it challenging to eat a healthy meal. Research from 2024 has shown that mindful eating can help with healthy habits and can also help manage blood sugar levels.

If you’re eating a balanced diet, exercising, and taking your medication, but your blood sugar remains high, talk with a doctor. Your doctor can refer you to a dietitian or a certified diabetes care and education specialist.

These professionals can help you better manage your diabetes. This includes providing education on healthy eating habits, weight loss strategies, and guidance on how to use diabetes devices.

Unmanaged diabetes can lead to serious complications such as cardiovascular disease, kidney disease, and nerve damage. So it’s important to take your diabetes medication as your healthcare team instructs, follow a healthy diet, and get plenty of physical activity.

Thirty minutes of physical activity most days of the week helps keep your blood sugar within a healthy range.

Diabetes is a chronic condition. Yet, with treatment, it is possible to maintain a healthy blood sugar level. Fruit is part of a healthy diet that contains vitamins and minerals your body needs to function.

But moderation is key. Talk with your healthcare team if you’re having difficulty managing your blood sugar.