Health Benefits of Chayote

Chayote (Sechium edule), also known as mirliton, chocho, and vegetable pear, is a type of fruit belonging to the Cucurbitaceae plant family, which also includes pumpkins, melons, and cucumbers.

It has a mild taste, often described as a cross between a cucumber and a squash, and a crisp texture. Chayote is highly nutritious, providing a number of essential nutrients, such as vitamin C and zinc. It's also rich in fiber and powerful plant compounds that may benefit health in several ways, such as protecting against cellular damage and improving blood sugar levels.

In this article, we’ll explore the health benefits and nutrition of chayote and share tips for incorporating this nutritious squash into your diet. 

Has Antioxidant Properties

Chayote contains a number of plant compounds, including flavonoids, phenolic acids, and cucurbitacins, all of which have anti-inflammatory and antioxidant effects on the body.

These compounds may decrease damage to DNA, lipids, and proteins by increasing the body's antioxidant defenses, including the antioxidant enzymes superoxide dismutase (SOD) and glutathione peroxidase (GPx), and neutralizing highly reactive compounds called reactive oxygen species (ROS). When ROS levels get too high, it can lead to cellular damage and contribute to health conditions such as metabolic syndrome. Metabolic syndrome is a cluster of symptoms, including high blood sugar, increased abdominal fat, and high blood pressure, that increase your risk of conditions such as heart disease and type 2 diabetes.

Studies show that chayote may be effective in reducing inflammation, improving antioxidant status, and reducing symptoms of metabolic syndrome. A 2023 study that included 48 older adults with metabolic syndrome found that those who consumed 1.5 grams (g) of powdered chayote per day for six months experienced a 10% and 17% reduction in markers of lipid and protein cellular damage, respectively, compared to a placebo group. Eating chayote aso decreased levels of oxidative damage to DNA by 32% and increased levels of SOD, an antioxidant enzyme that defends cells from ROS damage. The researchers explained that these effects are likely due to chayote's high levels of antioxidants, such as naringenin, quercetin, and apigenin.

Lastly, the study found that the chayote treatment prevented the shortening of telomeres, which are structures located at the ends of chromosomes that play an important role in cellular division. Telomere shortening plays a central role in the aging process, and certain lifestyle choices and health conditions, such as metabolic syndrome, can speed the shortening of telomeres.

These findings suggest that eating chayote squash is an effective way to decrease cellular damage, boost the body's antioxidant defenses, and promoting longevity. However, more research is needed to confirm these potential health benefits.

May Benefit Gut and Heart Health 

Chayote is high in fiber, a nutrient that plays an important role in the health of the digestive and cardiovascular systems.

Fiber adds bulk to your stool and keeps bowel movements regular and comfortable to pass. Eating a fiber-rich diet also prevents common digestive conditions like constipation, hemorrhoids, and diverticular disease. Additionally, eating foods that contain soluble fiber, like chayote, promotes the growth of beneficial bacteria in the gut and increases the production of compounds called short-chain fatty acids (SCFAs). These compounds support and protect gut health by fueling cells that line the colon, regulating inflammation, and improving the health of the gut lining.

Eating more fiber-rich foods can also promote heart health. Increasing your fiber intake can reduce cholesterol levels by decreasing cholesterol absorption in the digestive system and increasing its excretion through your stool.

Studies show that people who follow high-fiber diets have lower rates of heart disease, stroke, and heart disease-related death compared to people who follow lower-fiber diets.

Unfortunately, most Americans fall short of the daily fiber intake recommendations. Chayote provides 4.48 grams of fiber per cooked cup, which covers 16% of the current 28-gram Daily Value (DV), making it a good choice for boosting your fiber intake.

May Help Lower Blood Sugar and Blood Pressure

The fiber, vitamins, minerals, and antioxidants found in chayote may help reduce blood pressure and blood sugar levels.

In the 2023 study mentioned above, the chayote treatment decreased systolic and diastolic blood pressure by 7 and 4 millimeters of mercury (mmHg), respectively, compared to the placebo treatment.

The researchers suggested that the blood pressure-lowering effects of chayote may be due to its high levels of polyphenolic compounds, such as coumaric acid and quercetin, which have properties that dilate blood vessels.

The study also found that the participants who ate the chayote squash had significant decreases in their hemoglobin A1c (HbA1c), a marker of long-term blood sugar control. Certain flavonoid compounds found in chayote may help lower blood sugar by slowing digestion and delaying glucose absorption in the digestive tract.

This suggests that chayote may help improve blood sugar regulation, which may reduce the risk of diabetes in populations who are at risk, such as those with metabolic syndrome.

Nutritional Facts of Chayote

Chayote is a good source of fiber and several vitamins and minerals, including vitamin C, vitamin E, and potassium.

Here's the nutrition breakdown for a one-cup serving of cooked chayote:

• Calories: 38.4
• Fat: 0.7 grams (g)
• Carbohydrates: 8.14 g
• Fiber: 4.48 g
• Protein: 0.99 g
• Folate: 28.8 micrograms (mcg) or 7% of the DV
• Vitamin B6: 0.189 milligrams (mg) or 11% of the DV
• Vitamin C: 12.8 mg or 14% of the DV
• Manganese: 0.27 mg or 11% of the DV
• Copper: 0.176 mg or 20% of the DV
• Zinc: 0.496 mg or 11% of DV

Chayote is very low in calories but rich in fiber and several vitamins and minerals, such as vitamin C, B6, copper, and zinc.

Chayote is especially rich in vitamin C and zinc, both of which function as powerful antioxidants in the body and play important roles in immune function.

It's also a good source of the minerals copper and manganese. Copper is needed for red blood cell formation, iron metabolism, and neurotransmitter synthesis, while manganese is required for energy metabolism, immune and nervous system function, and bone and connective tissue health.

Additionally, chayote contains smaller amounts of folate, a B vitamin that's in high demand during pregnancy due to its role in fetal growth and development.

Risks of Eating Chayote

Chayote is safe for most people to enjoy, but it's possible to be allergic to it. If you're allergic to chayote, it's important to avoid ingesting chayote and as well as chayote-containing products.

Tips for Eating Chayote 

Chayotes are pear-shaped, light green in color, and can weigh up to three-quarters of a pound.

Though technically classified as a fruit, chayote is typically prepared as a vegetable. It can be consumed raw or cooked and is commonly used in savory dishes like salads and soups.

The entire chayote is edible, but some people remove the leathery peel to make it easier to chew, especially if being enjoyed raw.

It has a mild, subtly-sweet, cucumber-like flavor and a crisp texture that's similar to jicama.

Here are a few ways to add chayote to your diet:

• Thinly slice raw chayote and add it to salads and slaws. 
• Add cooked chayote to soups and stews.
• Roast whole chayote and enjoy it as a side dish.
• Add chayote to stir-fries.
• Stuff chayote with grains, beans, and ground chicken and bake it for a complete meal.
• Make a tasty dessert by stuffing a halved chayote with a mixture of nuts, raisins, brown sugar, and eggs and baking until caramelized and tender. 

While chayote can be stored at room temperature, storing chayote in the refrigerator can prolong its shelf life. To preserve freshness, store chayote in an air-tight container or plastic bag in the refrigerator. Using this method, chayote can last for up to a month.

A Quick Review

Chayote is a mild-tasting squash with a crisp texture that's low in calories yet high in fiber, vitamins, minerals, and protective plant compounds.

Regularly consuming chayote may provide several health benefits, from improving the body's antioxidant defenses to lowering blood pressure and blood sugar levels.

Chayote has culinary uses and can be enjoyed both raw and cooked in dishes like salads and stir-fries. Try adding this nutritious squash to your diet for a simple and delicious way to improve your health.