The glycemic index is used to determine how quickly carbohydrate is released into the body after eating, as this can have an effect on blood-sugar levels. If the carbohydrate is released too quickly, the blood sugar levels will dramatically rise and fall over a short period. Slower-releasing foods can help to keep the blood-sugar levels stable. They can also help you feel fuller for longer after eating so you are less likely to snack between meals.
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According to the Glycemic Index Database, high glycemic foods have GIs of over 70. Try not to have too many high-glycemic foods in your diet and combine them with lower-glycemic foods to lessen the effect on your blood-sugar levels. Foods with GI values between 56 and 69 are classed as medium on the glycemic index, and those with values of 55 or less are classed as low-glycemic foods. The GI Symbol website encourages eating low-GI foods to help lower the risk of developing significant health problems.
Glycemic Index of Papaya
According to the database, papaya has a glycemic value of 60 and falls within the medium category. There are papaya products available that fall within the low-GI category, such as canned pineapple and papaya pieces in natural juice, which have a GI of 53, and mango and papaya yogurt, which has a GI of 25.
Lower the GI of Papaya
You may want to lessen the effect your papaya will have on your blood-sugar levels by combining it with other foods with lower-GI values. Add sliced papaya to your oatmeal in the morning or try serving papaya chunks with a big spoonful of natural yogurt and a drizzle of honey.
Papaya Recipe Tips
You would normally use papaya in desserts or fruity snacks, however, they taste delicious in main meals, too. To give your lunch an unexpected tropical twist, add papaya to a Waldorf salad or prepare turkey and papaya salad or shrimp and papaya salad. At dinner, try lamb chops or grilled tuna steaks with papaya salsa or rosemary steaks with papaya butter.
Choosing a Papaya
A ripe papaya will be soft to the touch. You can leave a papaya to ripen naturally at room temperature and transfer it to the refrigerator once it is fully ripe. An overripe papaya will loose its firmness and is best used in purees.