Diabetes refers to the state where the body is unable to produce enough insulin or does not produce insulin, or does not use insulin in the way it should. Insulin is a hormone that helps glucose enter human cells. If your body cannot make or use insulin properly, sugar may accumulate in your blood.
Some people take medication to control blood sugar, while others use exercise and healthy diet to control blood sugar. Although fruits are usually part of a healthy diet, some fruits have a higher natural sugar content, so eating too much is bad for blood sugar. You may ask, I have diabetes disease, can I eat papaya?
Here is what you need to know about papaya and diabetes, including whether it is edible.
Papaya and diabetes
Fruits contain natural sugars. Since sugars can affect blood sugar levels, some people may think that fruits are contraindicated. But fruit is actually part of a healthy diet, and it can be eaten in moderation.
Sugar content
If you have diabetes, papaya is safe to eat. It is said that a cup of fresh papaya contains about 11 grams (g) of sugar.
glycemic index
In addition, the glycemic index (GI) of papaya is 60 (glucose is 100).Therefore it does not raise blood sugar too quickly. Different foods have different values for the glycemic index, which indicates the speed at which a given food increases blood sugar.
low GI foods with a score of 20 to 49, medium GI foods with a score of 50 to 69, high GI foods with a score of 70 to 100, papaya is a medium GI food .
The effect of papaya on blood sugar
Because papaya has a medium GI, it is not only a good choice for diabetic patients, but also can lower blood sugar.
According to some reports, papaya may have a hypoglycemic effect, because papaya contains flavonoids , flavonoids are natural antioxidants that can help regulate blood sugar.
Papaya Nutrition
According to relevant surveys, a small bowl of fresh papaya has about 67 calories. Other nutritional values include:
- fiber 2.67 grams, accounting for 10% of normal daily intake
- potassium 286 mg, accounting for 6.08% of normal daily intake
- Vitamin C 95.6 mg, accounting for 106.2% of normal daily intake
- Magnesium 33 mg, accounting for 8% of normal daily intake
- Calcium 31 mg,Accounted for 3.1% of your normal daily intake
Substitute fruit for papaya
Although papaya has a medium GI, you may need other fruits with a lower glycemic index. The following fruits are available:
apple, apricot, blueberry , cranberry, grapefruit, plum, orange, blackberry, pear, strawberry, raspberry .
Moderation is the key. It is recommended to eat only one or two fruits a day.
As for the fruits with high blood glucose index, it is easy to cause the blood sugar to rise. These fruits include:
128, dried dates 128, dried dates Tips for a healthy diet for diabetes
A healthy diet plan can help control blood sugar, which can also reduce the risk of diabetes complications, including cardiovascular disease, nerve damage and kidney damage.
Diabetic diet requires a balanced and healthy diet plan. However, a healthy diet will not only benefit diabetic patients, but also non-diabetic patients.
Recommended healthy dietary foods containing carbohydrates include:
fruits, vegetables, whole grains, legumes, low-fat dairy products _1span3pspan Healthy carbohydrates are rich in fiber,Therefore, eating these foods can also help lower blood sugar. Even if papaya and some fruits are healthy foods, pay attention to the glycemic index scores of these fruits. If possible, choose foods with low or medium scores to avoid elevated blood sugar.
A healthy diet also includes lean protein, for example:
chicken, fish, shellfish, eggs, lean beef, lean pork.
In addition, you can choose to eat healthy fats such as olive oil, avocado and nuts. Foods to avoid include processed foods and products containing trans fats such as margarine (including lard and tallow). It is also important to limit sodium intake to no more than 2,300 mg per day.
In addition, Eat smaller meals and more meals is also an important technique for healthy diabetes diet, not three daily meals.
When should you seek medical attention
Uncontrolled diabetes can cause serious complications such as cardiovascular disease, kidney disease and nerve damage. Therefore, be sure to take diabetes medications, eat a healthy diet, and do a lot of physical exercise as directed by your doctor.
30 minutes of physical exercise every day can help keep blood sugar within a healthy range. If you eat a balanced diet, exercise, and take medication, but your blood sugar is still high, please consult your doctor in charge. Your doctor will give a plan or recommend you to a nutritionist or certified diabetes care and education specialist.
These professionals can help you better manage diabetes.This includes providing education about healthy eating habits, weight loss strategies, and guidelines on how to use diabetic equipment.
finally
Diabetes is a chronic disease. However, through treatment, healthy blood sugar levels can be maintained. Fruit is part of a healthy diet, and papaya may even have a blood sugar lowering effect on the body. But moderation is the key. Limit your fruit intake to one or two servings a day. If you have trouble controlling blood sugar, please contact your doctor in charge.
If you have any health-related questions, you can leave a message in the ● comment area●, and I will reply as soon as I see it. Your support is the biggest motivation for my creation, thank you.
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