Can Papaya Assist You Lose Weight?

Papaya is a sweet-tasting tropical fruit with a pumpkin-like shape, yellow-orange peel and coral-colored inner pulp with seeds.

In recent years it has been singled out by some voices in the health community as the perfect food for weight loss.

While including antioxidant-rich papayas in your diet may benefit your heart, brain, and digestion, you may be wondering whether they are good for weight loss too (1, 2, 3, 4).

This article is reviewing whether papaya can help you lose weight.

While papaya may not be directly aimed at weight loss, it provides a nutritional composition that can aid a healthy diet for weight loss.

Papayas are high in fiber and contain approximately 3 grams per cup (145 grams) of diced fruit (5).

Additionally, papayas are high in water and low in calories, so they can be satisfying without too many calories. One cup of diced papaya contains only 62 calories (5).

Fiber offers several health benefits, including maintaining a healthy weight, increasing feelings of satiety, and reducing the risk of overeating (6, 7, 8).

In fact, one study showed that fiber intake can predict weight loss success regardless of your eating habits. This means that people who eat high-fiber diets are more likely to experience weight loss than people who eat less fiber (9).

Surveys show that only about 5% of Americans consume their recommended daily intake of fiber. Adding papaya to your diet can be a way to meet your daily fiber goals (8).

To get the health benefits of fiber, it is recommended that you consume around 20 to 30 grams of fiber daily (10).

SUMMARY

Papaya itself is not a weight loss solution. However, like other fruits, it is a good source of fiber and low in calories, which can contribute to healthy weight loss.

While papaya may not be directly involved in weight loss, it contains several compounds that can benefit other areas of your health.

For example, papaya is rich in antioxidants that fight free radicals in your body that can otherwise lead to cell damage and chronic disease.

Some of the most powerful antioxidants in papaya are vitamin C, lycopene, and the carotenoid pigment beta-carotene (12).

In addition, papaya contains a unique enzyme called papain, which is sometimes touted for its ability to promote weight loss and burn fat.

Papain helps break down dietary proteins and is often used to tenderize meat. It is also sold in a complementary form to help improve digestion.

Although papain can improve your digestion, there is no convincing evidence that it promotes weight loss or fat burning (4, 11).

SUMMARY

Papaya is rich in antioxidants such as vitamin C, lycopene, and beta-carotene. It also contains a unique enzyme called papain that can help improve digestion.

Papaya does not specifically cause weight loss, but it does contain compounds that can help promote a healthy diet for weight loss.

This fruit is low in calories and a good source of fiber – two properties that have been shown to improve satiety and reduce the risk of weight gain.

It is also high in antioxidants that can protect your body from free radical damage.

Papaya is a great food to add to your diet. It contains nutrients and fiber that can aid your weight loss goals.

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