The Goods: Myths vs. facts about Chayote

Chayote squash or its scientific name Sechium edule is a tropical edible fruit that is a member of the squash family. The chayote (chi-O-tee) squash is used in many cultures and has adopted many common names, including Madeira marrow, vegetable pear, mirliton, gayota, huisquil, papa del aire, chocho, christophine and pimpinella. Claudia Sealey-Potts, registered dietitian, dietetic internship director and faculty in the Department of Nutrition and Dietetics Flagship Program at the University of North Florida, discusses chayote squash, a nutrient filled, low-calorie vegetable that is a good source of vitamins, minerals and fiber. To help you add chayote to your diet, a recipe is included.

Myth: Chayote is unknown in United States.

Fact: Although chayote is native to Central America and was an important part of the Maya and Aztec diets, it's still a common ingredient in indigenous and other ethnic groups' recipes in the United States. Previously exotic fruits and vegetables are becoming household staples on dinner tables quite far from their countries of origin. The proposed health benefits and adaptable flavor of chayote have also broadened its appeal in the U.S. It's sold most of the year in many grocery stores.

Myth: Chayote has very few food applications.

Fact: The chayote's taste is mild, similar to a zucchini, and the texture is firm. Its flesh, stems and leaves can be consumed. The fruit, which is the most widely seen and used in the United States, can be peeled and incorporated into soups, casseroles and stews; used for children's dishes, including porridges, mock applesauce; jams; and dried for snacks. Chayote can be eaten raw or cooked. The fruit can be grilled or slow-roasted and served as an accompaniment to main courses featuring pork, poultry and shrimp. Chayote also compliments other ingredients, such as legumes, chilies, hard and soft cheeses, garlic, cumin, summer melons, pistachios and almonds. In addition, the fruit is often shredded and used in salads along with cilantro, greens and citrus juices. The fruit, shoots and flowers can be stuffed, fried and/or baked, while its seeds can be dried, toasted and used for crunchy snacks.

Myth: Chayote isn't nutritious.

Fact: According to the Center for Disease Control and Prevention, ½ cup of chayote squash has 17 percent of the daily requirement for Vitamin C and 2 percent of the daily iron and calcium in a 2,000-calorie diet. Chayote truly delivers beneficial fiber in the diet. Raw, shredded chayote squash contains 47 percent soluble fiber per ½ cup serving. One whole chayote provides 3.5 grams of dietary fiber. Chayote is a low-calorie food that provides 39 calories per 7-ounce serving, more than 94 percent of its raw content is water and it's low in carbohydrates. Chayote is also a low-sodium food, with only 2 to 4 milligrams of sodium per squash. Other nutrients provided by this fruit include folic acid, potassium and flavonoids (antioxidants). Additionally, its seeds are a rich source of several amino acids.

Myth: There is no evidence of the medicinal uses of chayote.

Fact: Historically, chayote has been used for medicinal uses in ethnic populations. The chayote leaves have been infused and used in treatments to dissolve kidney stones and assist with arteriosclerosis, hypertension and genitourinary problems; however, no human research exists to verify the beneficial use of chayote in any of those health conditions. More research is needed before chayote can be recommended for use as an alternate medicine for disease conditions.

The Goods is a monthly column about food myths and facts by faculty members in the University of North Florida's Department of Nutrition and Dietetics, which was recently selected by UNF President John Delaney as a Flagship Program, designed to elevate the program to the nation's top echelon. Have a question about chayote? Contact Sealey-Potts at c.sealy-potts@unf.edu.