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100gram papaya
CARBS
11g
PROTEINS
0.5g
FATS
0.3g
Quantity: 100g
Glycemic Index: 60
Glycemic Load: 6
Fiber: 1.8g
Key Nutrients: Vitamin C, Vitamin A, Folate
Health Impact: Papaya has a moderate glycemic index and low glycemic load, which may cause a moderate rise in blood sugar levels. Its fiber content can aid in slower digestion and absorption.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if consumed.
🍽️ Best Paired With (Veg)
- Mixed nuts – Provides healthy fats and proteins that can help slow the absorption of sugars.
- Chia seeds – High in fiber and omega-3 fatty acids, aiding in blood sugar control and satiety.
- Spinach salad – Low in carbs and high in fiber, helping to stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein, which helps moderate blood sugar spikes and increases satiety.
- Boiled eggs – Rich in proteins and fats, providing sustained energy without affecting blood sugar significantly.
- Salmon – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and blood sugar stability.
🥄 Smart Substitutes
- Avocado – Higher in healthy fats and lower in carbs, helping to stabilize blood sugar levels.
- Cucumber slices – Very low in carbohydrates and can help hydrate due to high water content.
- Berries (like blueberries or strawberries) – Lower in carbs than papaya and high in antioxidants, which can support overall health.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the food.
- 30–60 min: Moderate rise in blood sugar due to natural sugars in papaya, though less than many other fruits.
- 2–3 hr: Blood sugar levels should begin to stabilize as the digestion process continues.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats or protein to slow glucose absorption.
🤔 FAQs about 100gram papaya
Can eating papaya increase my blood sugar?
Papaya contains natural sugars that can raise blood sugar levels, but it has a moderate glycemic index compared to other fruits.
Is papaya good for diabetes?
Papaya can be included in a diabetes-friendly diet in moderation, especially when paired with low-carb, high-protein or fat foods to balance the meal.
How much papaya can I safely eat?
Portion control is key. Limiting papaya intake to a small serving size can help manage blood sugar levels effectively.
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