Is Papaya Good For Diabetes? GI, GL & How Much to Eat

By Asfia Fatima, Chief Dietitian at Clearcals | Medically Reviewed | Updated May 2025

TLDR

• Papaya (papita) has a glycemic index (GI) of 60, but its glycemic load (GL) is only 6 per 100g serving, which is low.
• A small serving of 100–120g of fresh papaya is safe for most people with type 2 diabetes.
• The whole fruit is always better than papaya juice, which removes fibre and raises the GI.
• Most research on papaya and diabetes involves the leaf and seed extracts — the edible fruit has its own, gentler benefit profile based on its low GL and high fibre.

So, Is Papaya Safe for Diabetics?

Yes — in the right portion, papaya is a safe and nutritious choice for people with type 2 diabetes. The confusion arises because papaya has a GI of 60, which sits in the medium range, and many articles stop the analysis there.

But GI alone is misleading for foods like papaya. What matters is the glycemic load (GL), which accounts for the actual carbohydrate content of a realistic serving size.

A 100g serving of fresh papaya contains just 9.8g of carbohydrates. That gives it a glycemic load of only 6 — firmly in the low category. To put that in perspective, GL below 10 is considered low, and GL below 20 is medium.

Papaya at a normal portion size causes a gradual, modest rise in blood sugar — not a spike.

The key is portion control: eating a whole large papaya at once would be a different story. A 100–120g serving — roughly one small bowl — is the right amount.

Papaya Nutrition Facts

Papaya is an excellent source of vitamin C and a good source of folate — both important for people with diabetes, who are at higher risk of immune dysfunction and peripheral nerve damage.

Glycemic Index and Glycemic Load of Papaya

This table makes the case clearly: the fruit itself, at a 100g serving, is low GL. It is only when you eat a large amount — or drink it as juice — that it shifts into medium or higher territory.

Whole Papaya vs Papaya Juice: What's the Difference for Diabetics?

When you juice papaya, you remove the majority of its fibre (1.8g per 100g). Fibre is what slows the absorption of sugar into the bloodstream — it is the reason the whole fruit has a low GL despite a medium GI.

Without fibre, the natural sugars in papaya juice are absorbed faster, raising blood glucose more quickly. Packaged papaya juice adds further sugar, sodium, and preservatives.

The rule: always eat papaya as a whole fruit, not juice.

If you prefer a smoother texture, blending with the pulp intact (rather than straining) preserves most of the fibre benefit.

Health Benefits of Papaya for Diabetics

1. High in vitamin C — supports insulin sensitivity Vitamin C has been linked to improved insulin sensitivity in several studies. A 100g serving of papaya provides 69% of the daily recommended intake — more than an orange.

2. Rich in fibre — slows sugar absorption The dietary fibre in papaya slows digestion and the rate at which sugars enter the bloodstream. This is the primary reason papaya's glycemic load is low despite its medium GI.

3. Anti-inflammatory properties Papaya contains the enzyme papain and several antioxidants, including beta-carotene, lycopene, and flavonoids.

Chronic inflammation is both a cause and consequence of insulin resistance — regular consumption of antioxidant-rich foods supports better metabolic health.

4. Supports digestive health The papain enzyme in papaya aids protein digestion and reduces bloating. Digestive issues are common among people with long-standing diabetes due to autonomic neuropathy affecting the gut.

5. Low in calories — supports a healthy weight At 22 kcal per 100g, papaya is one of the lower-calorie fruits. Weight management is directly tied to insulin sensitivity, making lower-calorie fruit choices a good habit.

What Does the Research Say?

A study published in the Journal of Medicinal Food found that papaya extract reduced blood glucose levels and improved pancreatic insulin-producing cell function in diabetic rats.

Research published in PLOS ONE (2016) found that fermented papaya preparation reduced oxidative stress markers in elderly individuals with pre-diabetes.

Important caveat: Much of the research on papaya and blood sugar involves the leaf extract, seed oil, or fermented preparations — not the everyday edible fruit. These extracts are concentrated, standardised compounds that behave differently from the fruit you eat. The evidence for the fresh fruit rests primarily on its nutritional profile — low GL, high fibre, and high antioxidant content — rather than on a specific anti-diabetic mechanism.

If you have seen products marketed as "papaya leaf tea for diabetes," note that they are distinct from the fruit and should only be used under medical supervision.

How Much Papaya Can a Diabetic Eat Per Day?

100–120g of fresh papaya per day (roughly one small bowl) is the recommended portion for people with type 2 diabetes.

• Eat it as a mid-morning snack or with breakfast
• Avoid eating papaya as the first thing in the morning on an empty stomach — have it alongside a protein source such as curd or nuts
• Do not eat papaya alongside other high-carb foods at the same meal — the GL is cumulative
• If you are insulin-dependent or have unstable blood glucose, check with your doctor before making any dietary changes

Use the Hint app to track your papaya intake and daily carbohydrate budget. Download on the App Store | Get it on Google Play

What to Avoid

• Large portions — a 200g+ serving raises the GL to medium territory
• Papaya juice and smoothies (unless made with full pulp and no added sugar)
• Packaged papaya products — dried papaya, canned papaya, and papaya-flavoured beverages are high in added sugar
• Unverified papaya leaf supplements — these are not regulated and have not been sufficiently tested in humans

For a full guide on building a diabetes-friendly diet, read our Diabetes Diet Guide.

Frequently Asked Questions

1. Can a diabetic patient eat papaya (papita) daily? Yes. A 100–120g serving of fresh papaya daily is safe for most people with type 2 diabetes. Its glycemic load at this portion size is just 6, well within the low range. The fibre and vitamin C content add further benefits.

2. Does papaya increase blood sugar? A small serving (100–120g) of fresh papaya causes only a modest, gradual rise in blood sugar due to its low glycemic load. Eating large amounts or consuming papaya juice can raise blood sugar more significantly.

3. Is raw (unripe) papaya better than ripe papaya for diabetes? Raw papaya has a lower sugar content and slightly lower GI than ripe papaya. It is often cooked as a vegetable (sabzi) in Indian cuisine and has a negligible glycemic load. However, ripe papaya in a 100g portion is also safe — the practical difference is small.

4. Is papaya good for type 2 diabetes? Yes. Papaya's low glycemic load, high fibre, and high vitamin C content make it a suitable fruit for people with type 2 diabetes when eaten in a 100–120g serving. It should be part of a balanced diet — not consumed in excess.

5. What is the best time to eat papaya for a diabetic? Mid-morning as a snack, or as part of breakfast alongside a protein source. Eating papaya with protein (curd, eggs, nuts) slows sugar absorption further.

6. Can diabetics drink papaya juice? Plain papaya juice without added sugar is preferable to packaged juices, but the whole fruit is always better. Juicing removes fibre, which raises the effective glycemic index. If you prefer juice, blend the whole fruit (including pulp) rather than straining it.

Download the Hint App

The Hint app gives you personalised meal plans, calorie tracking, and expert dietitian support to help manage your diabetes through food.

Download on the App Store | Get it on Google Play

Garmin users: Buy a Garmin watch and get Hint Premium free for 1 month (worth ₹1,999) — including unlimited dietitian consultations.

Apple Watch users: Buy an Apple Watch and get Hint Pro free — including personalised meal plans and 300+ guided workouts.

About the Author

Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.

She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health.

At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance. 🔗 Connect with Asfia on LinkedIn

Also Read: Diabetes & Food Guide

• Is Coconut Water Good For Diabetes?
• Is Jackfruit Good For Diabetes?
• Is Curd Good For Diabetes?
• Is Beetroot Good For Diabetes?
• Is Pomegranate Good For Diabetes?
• Is Sweet Potato Good For Diabetes?
• Is Orange Good For Diabetes?
• Is Guava Good For Diabetes?
• Complete Diabetes Diet Guide

References

1. Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr. 2021;114(5):1625–1632. ↗
2. Juárez-Rojop IE, et al. Hypoglycemic effect of Carica papaya leaves in streptozotocin-induced diabetic rats. Revista Brasileira de Farmacognosia. 2012;22(2):443–450. ↗
3. Somanah J, et al. Effects of a short-term supplementation of a fermented papaya preparation on biomarkers of diabetes mellitus in a randomized Mauritian population. Prev Med. 2012;54:S90–97. ↗
4. Post RE, Mainous AG 3rd, King DE, Simpson KN. Dietary fiber for the treatment of type 2 diabetes mellitus: a meta-analysis. J Am Board Fam Med. 2012;25(1):16–23. ↗
5. Zhou C, et al. Dietary vitamin C intake reduces the risk of type 2 diabetes in Chinese adults: HOMA-IR and T-AOC as potential mediators. PLoS ONE. 2016;11:e0163571. ↗