Written by Ushakiran Sisodia As it is fasting season, be it of Navratri or Ramadan, there are always questions about breaking fast with the right kind of food. This applies to you even when you are not following a ritual but practising some kind of time-restricted eating or intermittent fasting. One food or fruit that is particularly beneficial to switch over to the eating window is papaya. That’s because it can awaken your system gradually and stimulate your metabolism after a 12-hour meal gap. It contains an enzyme called papain, which helps break down food quickly so that it can be absorbed by the food-deprived body faster. It also accelerates the breakdown of protein that you may have loaded up on during the eating window. If this extra bit is undigested and not broken down into essential amino acids that your body needs a regular supply of, it can cause multiple digestion-related problems and exacerbate other health issues. It is rich in anti-oxidants so that your inflammatory markers go down. As a tropical fruit, it is rich in fibre, which builds satiety, vitamin C, vitamin A, potassium and folate, all of which quickly replenish the body’s energy levels. Its low-calorie count makes it an ideal post-fast food because you don’t feel heavy after eating it. At the same time, the bulk of fibres prevents you from overeating during your eating window. Also, the fruit has a high water content that gets your digestive tract into action, facilitates easy bowel movement and rehydrates you. Eating papaya on an empty stomach can prevent any digestive problems, gas and bloating. Another of its enzymes -- chymopapain -- takes care of inflammation and improves metabolism. The folic acid and iron can keep anaemia and fatigue away. It is a good source of vitamin A, which protects you against inflammation of the lungs. KEEPS DIABETES IN CHECK Most importantly, papaya is good for diabetics who need to watch their diet carefully. Papaya has a moderate glycaemic index and a high fibre content, and it is the latter which slows down the absorption of sugar in the blood and helps control blood sugar levels. One study published in the ‘Journal of Medicinal Food’ found that diabetic patients who consumed papaya for six weeks had a significant decrease in their blood sugar levels. Another study published in the ‘Journal of Ethnopharmacology’ found that papaya leaf extract could help in lowering blood sugar levels in diabetic rats. GOOD FOR THE HEART The folate in papaya helps control levels of homocysteine in the bloodstream, a high level of which can damage blood vessels and lead to heart disease. The high fibre content inhibits the absorption of LDL cholesterol in the blood while potassium is a vasodilator that can ease blood flow and keep hypertension in check. HOW TO INCLUDE PAPAYA IN YOUR DIET? So how can you incorporate papaya in your fasting diet? You can have it instead of a snack, add it to salads or blend it into smoothies. Papaya can also be used to make a refreshing salad by mixing it with cucumber, tomato and onion. You can blend papaya, milk and honey to make a tasty smoothie. Papaya cubes can be mixed with chaat masala and lemon juice to make a delicious snack. WHO SHOULD AVOID PAPAYA? Despite the known advantages of eating a papaya to break your fast, it may not suit everybody. As the fruit is rich in fibre, those with digestive issues such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) should avoid it as it can exacerbate symptoms of bloating and diarrhoea. Pregnant women may also want to avoid papaya as papain can cause uterine contractions and potentially lead to early labour or miscarriage. WHAT ARE ALTERNATIVES TO PAPAYA? Fruits such as watermelon and muskmelon are high in water content, which helps keep the body hydrated during the long hours of fasting. They also provide essential vitamins and minerals like Vitamin C, which support immune function and potassium, which helps maintain electrolyte balance. Additionally, these fruits have a low glycaemic index, which means they are less likely to cause spikes in blood sugar levels, making them the right choice for breaking fast. Mint lemon or raw mango water can also be refreshing and hydrating options to include. In the end, papaya has emerged to be quite the power fruit that we should include daily in our diet. Did you know that one small papaya provides about 3 gm of fibre, which is equivalent to 17 gm of carbohydrates?
