The taste of papaya can bring about a tropical state of mind. Refreshing, sweet, and juicy, they are a favorite for smoothies, as a sweet snack, and even have their uses for medicinal purposes. For those papaya lovers out there, are these tropical fruits keto-friendly?
Papaya is not keto-friendly because it’s mainly composed of carbohydrates, about 12 grams of net carbs per 1 small fruit. For those following keto, try swapping your papayas for lower-carb, keto-friendly fruits, such as raspberries, blackberries, strawberries, avocado, or coconut. These fruits contain no more than 8 grams of net carbs per serving and are loaded with valuable nutrients.
Now that we know papayas are considered a high-carb fruit, let’s take a deeper look into their health benefits and potential drawbacks, as well as some lower-carb fruit alternatives to papaya.
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Health Benefits of Papaya
Papaya is a tropical fruit rich in antioxidants and essential nutrients. Its bright orange color is attributed to carotenoids, a group of antioxidant compounds that can help to reduce disease risk. Some of the most notable of these include carotene, which converts to vitamin A, lycopene, lutein, and zeaxanthin. Each of these compounds provides health-promoting properties including decreasing cancer risk and incidences of cardiovascular disease [1, 2].
Many aren’t aware that papaya is a good source of these nutrients, specifically lycopene and beta carotene, often promoted in carrots and tomatoes. A small randomized cross-over study conducted at the University of Costa Rica showed that carotenoid, beta carotene was three times more bioavailable in papayas than in raw tomato or carrots. The bioavailability of lycopene was also higher, at 2.6 that of raw tomatoes [3].
Along with carotenoids, papayas also contain a good source of flavonoids, another antioxidant compound that some studies have shown to be beneficial on blood sugar levels, specifically for those with diabetes. Both in vivo and animal studies have found these compounds to help prevent diabetes and its complications. However, studies are limited on humans and further research is still needed to determine the exact mechanism behind its function [4].
Health Drawbacks of Papaya
Papaya can be consumed raw when ripe and is often preferred that way due to taste. If consuming unripe papaya it should always be cooked, especially for those who are pregnant. Unripe papaya contains high amounts of latex which can stimulate contractions and result in early labor. Papain, a compound in papaya, acts like prostaglandins, a compound that is sometimes used to induce labor [5].
Papaya seeds have been studied for their potential health benefits. These seeds contain the compound benzyl isothiocyanate commonly found in cruciferous vegetables. Although these have been studied for their ability to decrease cancer risk, some studies have linked high amounts to health concerns. Unfortunately, most studies were conducted on animals or test tube cells, and further research is still needed to determine its effects on humans [6, 7, 8].
Nutrition Facts for Papaya
Papaya has a similar nutrition profile to many other fruits and is most notably high in carbohydrates and fiber while being relatively low in calories.
Nutrition Facts (Per 1 small papaya):
- Calories 59
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 15g
- Sugar 0g
- Added sugar 0g
- Fiber 3g
- Protein 1g
Are Papaya Seeds Good to Eat?
Along with the juicy flesh of the fruit, you can also consume papaya seeds, which have a bitter, slightly spicy taste that can be ground and used in place of pepper. These papaya seeds are said to have many health benefits however, their nutrition information is not easily found. The United States Department of Agriculture (USDA) does not currently provide nutrition information on papaya seeds. You can find papaya seed powder supplements and capsules available as forms of alternative medicine however, research is lacking on the safety and efficacy of these products.
Papaya seeds are considered safe to eat however, they should not be consumed in large amounts. Few animal studies have shown decreased fertility in men with a high intake of papaya seed extract, but human studies are lacking. To obtain optimum benefits, consider enjoying the papaya with the seeds but avoid adding supplements or extracts of papaya seed as further studies are still needed to determine potential health outcomes [9, 10].
Keto-Friendly Alternatives to Papaya
Most fruits are not considered suitable on the keto diet due to their high carbohydrate content. The carbs in fruits are what give them their sweet flavor. Those on the keto diet do not have to cut out all fruits but instead choose fruits that contain lower net carbs per serving, such as raspberries, blackberries, strawberries, watermelon, and cantaloupe.
Raspberries
Most berries contain lower amounts of carbohydrates compared to other forms of fruit. Some also contain high amounts of fiber, yielding fewer net carbs per serving, such as raspberries. With a whopping 8 grams of fiber per serving, raspberries contain about 7 grams of net carbs per 1-cup portion.
Because the keto diet limits a lot of foods that typically contain high amounts of fiber, such as most fruits, beans, legumes, and whole grains, adding fiber-rich raspberries can provide significant digestive benefits.
Nutrition Facts (Per 1-cup):
- Calories 65
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 15g
- Sugar 5g
- Added sugar 0g
- Fiber 8g
- Protein 1.5g
Blackberries
Another high fiber low-carb berry is the blackberry. Like raspberries, blackberries contain 8 grams of fiber per 1-cup serving and only 6 grams of net carbs. These flavorful, seedy berries are low in calories, about 62 calories per 1-cup portion, and because of their fiber intake, they are incredibly filling. Their strong flavor allows you to use less of them to add a touch of sweetness to foods as you need, without all the added sugars.
Nutrition Facts (Per 1-cup):
- Calories 62
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 14g
- Sugar 7g
- Added sugar 0g
- Fiber 8g
- Protein 2g
Strawberries
Although strawberries don’t contain as much fiber as blackberries and raspberries, they are lower in overall carbs per 1-cup serving. With 8 grams of net carbs, strawberries can be another great, low-carb fruit for those on the keto diet in place of papayas. They are even lower in calories than other berries, about 47 per 1-cup halved berries.
Nutrition Facts (Per 1 cup):
- Calories 47
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 11g
- Sugar 7g
- Added sugar 0g
- Fiber 3g
- Protein 1g
Avocado
Some may argue an avocado is not a fruit, and certainly lacks the sweetness of papaya however, it is a very versatile, high fiber fruit that provides numerous nutritional benefits. Because of its subtle flavor, avocado pairs well with a large variety of foods. With 10 grams of fiber per 1-cup serving and only 2 grams of net carbs, this fruit was made for those on keto.
Avocado contains a high number of calories per 1-cup serving, about 234, therefore it’s important to be mindful not to overconsume avocado as it could result in weight gain. This shouldn’t be too hard though, as avocado also contains a hearty dose of heart-healthy fats per 1-cup serving, making it a filling addition to any meal or snack.
Nutrition Facts (Per 1 cup):
- Calories 234
- Fat 21g
- Saturated fat 3g
- Sodium 10mg
- Carbohydrates 12g
- Sugar 1g
- Added sugar 0g
- Fiber 10g
- Protein 3g
Coconut
Although it has nut in the name, coconut is a tropical fruit that contains fewer carbs and more fiber than papaya. It may not be similar in taste, but it provides a tropical feel when added to foods. With 7 grams of carbs per 1-cup shredded and only 5 grams of net carbs, it is perfect for those on the keto diet. Be careful to choose coconut that does not contain added sugars as this is common with pre-prepared coconut products.
Nutrition Facts (Per 1 cup):
- Calories 283
- Fat 27g
- Saturated fat 24g
- Sodium 0mg
- Carbohydrates 12g
- Sugar 5g
- Added sugar 0g
- Fiber 7g
- Protein 3g
Related Questions
Does Papaya Help with Digestion?
The papaya fruit contains the enzyme papain, often used as a remedy for constipation and other gastrointestinal ailments in various tropical regions. You can purchase papain in supplement form for a variety of conditions, including Caricol, a whole papaya preparation that was found in one study to significantly improve constipation and bloating in individuals who suffer from chronic gastrointestinal disorders [11].
Are Papayas Good for Weight Loss?
No food can specifically result in weight loss however, a combination of nutrient-rich, high fiber foods, such as fruits and vegetables, can help to support a healthy weight. Because papaya contains minimal calories, about 59 per 1-cup serving, and 3 grams of fiber, it can help to keep you feeling full during meals and reduce your overall caloric intake if consumed instead of highly processed foods.
Does Papaya Enzyme Help with Lactose Intolerance?
The enzyme papain, found in papayas acts as a digestive enzyme often used to help treat common gastrointestinal challenges. Because papain protease, meaning it helps to digest proteins, some believe it can help to reduce symptoms of lactose intolerance however, this has yet to be proven scientifically. Other claims for papaya enzyme include helping with irritable bowel syndrome (IBS) symptoms, gluten intolerance, diarrhea, constipation, bloating, heart burn and indigestion.