Smoothies have become a popular meal replacement and snack in recent years. Many people blend up fruits and vegetables into smoothies as a way to increase their produce intake. Papaya smoothies in particular have gained attention as a weight loss aid.
Papaya is a tropical fruit that contains a variety of nutrients, including vitamin C, folate and antioxidants like lycopene. It also provides dietary fiber.
This article reviews the research behind papaya smoothies and weight loss.
Papaya Smoothie Nutrition
Papaya is considered a low calorie, high nutrition food. One small papaya (152 grams) contains:
- 60 calories
- 13.5 grams carbohydrates
- 1.5 grams protein
- 0.1 grams fat
- 3 grams fiber
- 150% Daily Value (DV) vitamin C
- 10% DV folate
- 8% DV vitamin A
- 6% DV potassium
When blended into a smoothie, papaya adds bulk and nutrients with minimal calories. This makes it an ideal base for smoothies when trying to lose weight.
Protein, fiber and fat can also be added to a papaya smoothie to make it more nutritious and filling:
- Protein: Greek yogurt, milk, protein powder, nut butter
- Fiber: Flaxseed, chia seeds, oats
- Healthy fats: Avocado, nut butter, seeds
Adding these ingredients to a papaya smoothie not only boosts the nutritional value, but can increase feelings of fullness. This is important when reducing calorie intake to lose weight.
Papaya Smoothies May Boost Weight Loss
Many people use smoothies as a tool when trying to lose weight. There are several reasons why papaya smoothies may aid weight loss:
Low Calorie
Papaya smoothies typically provide 100–200 calories per serving. This is considered a low calorie meal/snack choice. When eaten in place of higher calorie foods, papaya smoothies can help reduce overall calorie intake, which is important for weight loss.
High Fiber and Protein
Adding ingredients like flaxseed, chia seeds, Greek yogurt and protein powder turns a papaya smoothie into a high fiber, high protein beverage. Fiber helps slow digestion, which promotes fullness. Protein is also very filling.
Eating foods high in fiber and protein has been shown to result in greater feelings of fullness and reduced calorie intake compared to low fiber, low protein foods. This combination of fiber and protein in a smoothie may support weight loss.
Reduced Calorie Absorption
Some research indicates compounds in papaya like papain may reduce the absorption of calories from other foods when consumed together. This effect isn’t completely understood but could potentially aid weight loss over time.
One 12-week study had people add 140 grams of fresh papaya to their daily diet. The papaya group lost significantly more weight than the non-papaya group, even though their calorie intakes were the same.
While more research is needed, it’s possible papaya smoothies may slightly reduce the number of calories absorbed from the diet to enhance weight loss.
Vitamins and Minerals
Papaya smoothies are packed with beneficial vitamins and minerals like vitamins A and C, potassium and folate. Some studies link a higher intake of these nutrients to reduced body weight.
For example, higher intakes of vitamin C are linked to lower body mass index (BMI) and less belly fat. Folate deficiency is also associated with weight gain.
The combination of vitamins, minerals and other beneficial plant compounds in papaya smoothies could potentially encourage weight loss.
Reduced Inflammation
Some research has linked higher antioxidant intake to reduced inflammation and belly fat. Papaya is high in antioxidants like lycopene.
Consuming papaya smoothies with anti-inflammatory properties may promote weight loss over time. However, research directly linking papaya smoothies to reduced inflammation is lacking.
Downsides of Papaya Smoothies for Weight Loss
While papaya smoothies come with many benefits, there are some downsides to keep in mind:
Can Be High in Sugar
Overripe papaya can be quite sweet. Add other sugary ingredients like juice or honey, and the sugar content quickly climbs.
While papaya provides natural sugars, a high intake of added or natural sugars may counter weight loss progress. Those struggling with high blood sugar or insulin resistance may want to limit fruit-based smoothies.
May Increase Hunger
Drinking smoothies can become problematic if they increase appetite and cause you to overeat later. Even healthy smoothies provide calories, and consuming too many smoothies in addition to your regular meals could hinder weight loss.
Pay attention to how papaya smoothies affect your hunger cues throughout the day. Consider swapping smoothies for solid food meals rather than adding them as snacks.
Nutrients May Not Be Absorbed as Well
Blending papaya may reduce the fiber content, as blending breaks down the fibrous cell walls. This could potentially decrease digestion time and nutrients absorbed.
One study found less carotenoid antioxidants were absorbed from spinach smoothies compared to whole spinach. The physical form of fruits and vegetables impacts how you absorb their nutrients.
To get the most benefits, enjoy papaya smoothies along with other non-blended produce as well.
Smoothie Tips for Weight Loss
Here are some tips for getting the most from papaya smoothies when trying to lose weight:
Use Ripe Fruit
Unripe papaya can be quite hard to blend. Allow papaya to fully ripen for easier smoothie making.
Blend Seeds
Papaya seeds provide protein and healthy fats. For extra nutrition, include the small black seeds in your smoothie.
Boost Fiber and Protein
Chia seeds, ground flax, oats and Greek yogurt add staying power.
Limit Added Sugars
Avoid packing smoothies with juice, honey or sweeteners high in added sugar.
Watch Portions
Pay attention to serving sizes, as smoothies can quickly turn into a high calorie beverage. 10–16 ounces is a reasonable portion.
Time it Right
Use smoothies to replace a meal like breakfast or lunch, rather than adding extra calories on top of your diet.
Add Protein and Fat
Consider pairing smoothies with nuts, nut butter or hard boiled eggs to increase protein, fiber and fat for satiety.
Don’t Make it a Meal Replacement
While using smoothies as an occasional meal replacement is fine, fruits and vegetables provide the most nutrition in solid form. Enjoy smoothies alongside regular whole food meals.
Watch for Bloating
Some find smoothies cause intestinal gas and bloating. If this occurs, consider smaller portions or avoiding ingredients like cruciferous veggies.
Rotate Fruits and Vegetables
Use a variety of produce to get an array of vitamins, minerals and antioxidants. Rotate ingredients like carrot, beet, kale and berries.
Sample Papaya Smoothie Recipes
Here are a few healthy papaya smoothie recipes to help get you started:
Tropical Papaya Smoothie
Ingredients:
- 1 cup papaya, cubed
- 1 banana
- 1/2 cup pineapple, cubed
- 1/2 cup coconut water
- 1 tbsp chia seeds
- 1 tbsp shredded coconut
Blend all ingredients until smooth. Top with shredded coconut.
Green Papaya Smoothie
Ingredients:
- 1 cup papaya, cubed
- 1 cup kale
- 1/2 cup coconut water
- 1/4 avocado
- 1 tbsp almond butter
- 1 tbsp lime juice
Blend all ingredients until creamy. Enjoy chilled.
Papaya Protein Smoothie
Ingredients:
- 1 cup papaya, cubed
- 1/4 cup vanilla Greek yogurt
- 1/4 cup milk of choice
- 2 tbsp protein powder
- 1 tbsp ground flaxseed
- 1 tsp honey (optional)
Blend all ingredients until smooth. Add water to thin if needed.
The Bottom Line
Papaya smoothies are a nutritious food that can be worked into a healthy weight loss diet.
Thanks to their low calorie, high nutrition content, papaya smoothies provide an opportunity to increase your produce intake without weighing you down.
That said, pay attention to ingredients. Limit added sugars and be mindful of your portions. Smoothies can quickly become more of a treat than a health food.
For weight loss, enjoy papaya smoothies alongside a diet focused on whole, minimally processed foods and regular physical activity.
Frequently Asked Questions
Are papaya smoothies good for weight loss?
Papaya smoothies can be a helpful part of a weight loss diet. Papaya is a low calorie fruit that provides lots of nutrition with few calories. Adding ingredients like Greek yogurt, chia seeds, and protein powder can further boost nutrition and fullness from a papaya smoothie.
Can I drink papaya smoothie everyday to lose weight?
It’s fine to enjoy a daily papaya smoothie as part of a reduced calorie diet. Just be mindful of portion sizes, ingredients added, and how the smoothie impacts your hunger levels throughout the day. Avoid letting smoothies significantly increase your daily calorie intake.
Is papaya smoothie good for empty stomach?
Papaya smoothies can be a good breakfast option to help provide nutrition and fill you up in the morning. However, drinking any smoothie on an empty stomach could potentially cause blood sugar spikes. Consider pairing it with a source of protein, fat or fiber.
What do papaya smoothies do for the body?
Papaya smoothies provide important vitamins, minerals and antioxidants like vitamins A and C, potassium and lycopene. They can also add bulk and fullness with minimal calories. However, they lack the fiber of whole papaya and some nutrients may not be fully absorbed when blended.
Can I replace meals with papaya smoothies?
It’s fine to occasionally substitute a papaya smoothie for meals like breakfast or lunch. However, smoothies lack the fiber of whole fruits and vegetables. For overall health, papaya smoothies work best alongside a diet focused on solid whole foods.
