Diabetics should eat papaya?

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Papaya is rich in antioxidants like lycopene, and has a safe amount of sugar making it a good food choice to fight various health problems, especially diabetes. Read the following article to know about the top health benefits of papaya and should diabetics eat papaya?

1. Diabetics should eat papaya?

Diabetes is a condition in which the body does not produce enough (or any) insulin, or does not use insulin the way it should. Insulin is a hormone that helps glucose, or sugar, get into the body's cells. If your body doesn't make or use insulin properly, sugar can build up in your blood.
Some people take medication to control blood sugar, but others control high blood sugar with exercise and a healthy diet. While fruit is generally part of a healthy diet, some fruits are naturally higher in sugar, so eating too much is not good for blood sugar. One question is can people with diabetes eat papaya? The good news is that papaya is safe to eat if you have diabetes.
People with diabetes are often encouraged to consume foods rich in fiber to lower their blood sugar. However, they should also limit their consumption of sweets and high-sugar foods. Papaya is a common fruit widely found in most parts of the world. Since papaya is high in fiber and low in sugar (8.3 gm in a cup of sliced ​​papaya), it is considered a healthy food for diabetics. Surprisingly, this green-orange fruit contains many health benefits when eating papaya every day. It includes many essential vitamins like vitamin A, vitamin B, vitamin C and vitamin E and minerals like folate, magnesium, copper, potassium, lutein, pantothenic acid. Vitamin C along with other antioxidants in papaya also helps reduce the risk of heart disease in people with diabetes. High blood sugar in diabetes occurs due to the functioning of pancreatic cells and should be managed with regular exercise and a healthy diet.

2. Papaya and diabetes

Fruit is naturally sweet, and because sugar consumption affects blood sugar, some people may think fruit is off-limits. But fruit is actually part of a healthy diet and you can eat it in moderation.
2.1. Grams of Sugar One cup of papaya contains about 8.3g of sugar. The American Heart Association recommends that all people limit the amount of added sugar they consume to no more than half of their daily discretionary calories, or their remaining calorie deficit after consumption. nutrient-rich foods.
For most women, that means no more than 100 calories per day, which is about 6 tablespoons of sugar. For men, that's about 150 calories per day, or about 9 teaspoons of sugar.
Papaya has a safe amount of sugar for people with diabetes. Some studies also show that there are certain ingredients in papaya that can slow the progression of type 2 diabetes. Papaya is rich in the enzyme papain, which helps protect people with diabetes from damage. caused by free radicals.
2.2. Glycemic Index The glycemic index is a value assigned to various foods that indicates how quickly a certain food raises blood sugar. This can be helpful for people with diabetes who are trying to keep their blood sugar within a target range. Papaya scores 60 on the glycemic index (GI), so it doesn't spike blood sugar too quickly.
Low glycemic index foods have a score of 20 to 49, moderate glycemic index foods are 50 to 69, and high glycemic index foods are 70 to 100.
2.4. Potential Benefits Papaya is not just a good choice for people with diabetes because of its average GI. Eating papaya can also lower your blood sugar.
According to some reports, papaya can have a hypoglycemic effect on the body. Fruit contains flavonoids, which are natural antioxidants that can help regulate blood sugar levels.
2.5. Papaya is rich in vitamins and fiber Papaya is full of essential vitamins such as vitamin A, vitamin B, vitamin C and vitamin E and minerals such as folate, magnesium, copper, potassium, lutein, pantothenic acid. Vitamin C along with other antioxidants in papaya also helps reduce the risk of heart disease in people with diabetes.

3. Nutritional information of papaya

According to the USDA, a small fresh papaya has about 67 calories. Other nutritional values ​​include:
2.67 g fiber, 10% of your daily value 286 milligrams (mg) of potassium, 6.08 percent of your daily value 95.6 mg of vitamin C, 106.2 % of your daily value 33 mg of magnesium, 8% of your daily value of 31 mg of calcium, 3.1% of your daily value Tips for eating a healthy diet
One Plan A healthy eating plan helps control your blood sugar, which can also reduce your risk of diabetes complications. These include cardiovascular disease, nerve damage, and kidney damage.
The diabetes diet includes a healthy and balanced meal plan. But eating healthy isn't just beneficial for people living with diabetes. Everyone benefits, including those with prediabetes.
Recommended foods for a healthy diet include carbohydrates such as:
Fruits Vegetables Grains Legumes Low Fat Milk Since many healthy carbohydrates are rich in fiber, eat foods This also helps regulate blood sugar levels.
While papayas and other fruits can fit into a healthy diet, be aware of how specific fruits score the glycemic index before consuming. If possible, choose those with low or medium scores to avoid blood sugar spikes.
A healthy diet also includes lean protein, such as:
Chicken Turkey Fish Shellfish Eggs Lean beef Pork In addition, you can consume healthy fats like olive oil , butter and nuts.
Foods to avoid include products containing trans fats like processed snacks and margarine. It's important to limit your sodium intake to no more than 2,300 mg per day.
Other tips for healthy eating include eating several small meals throughout the day instead of three large ones. You can also use smaller plates to help manage how much you eat.
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