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Health
Chayote has a nutritional profile full of essential vitamins, minerals and fiber, as well as anti-cancer properties and the ability to slow down the visible signs of aging.
The chayote fruit is made up of several components that are beneficial for your health:
1. Rich in nutrients
One of chayote's greatest attributes is its nutritional content, as it offers several essential vitamins, minerals and fiber.(1)including vitamin C, folic acid, moderate amounts of vitamin K. B6, magnesium, copper and zinc, and a small amount of calcium and iron
A single chayote (203 grams) provides the following nutrients:
Calories: 39
Carbohydrates: 9 grams
Protein: 2 grams
Fat: 0 grams
Fiber: 4 grams - 14% of the reference daily intake (RDI)
Vitamin C: 26% of the RDI
Vitamin B9 (folate): 47% of RDI
Vitamin K: 10% of the RDI
Vitamin B6: 8% of RDI
Manganese: 19% of RDI
Copper: 12% of RDI
Zinc: 10% of RDI
Potassium: 7% of RDI
Magnesium: 6% of RDI
Oxalate: each 100g of Chayote contains 34mg of oxalate
2. Contains powerful antioxidants
Antioxidants are compounds found in various foods that protect against cell damage, reduce inflammation and decrease stress in the body (2).
Chayote provides antioxidants such as quercetin, myricetin, morin and kaempferol (2), with myricetin occurring in the greatest quantity. Research suggests that myricetin has strong anti-cancer, anti-diabetes and anti-inflammatory properties (2, 3).
In addition, chayote is an excellent source of vitamin C, which acts as an antioxidant in your body (4).
3. Supports heart health
Animal and test-tube research indicates that the compounds in chayote can help relax blood vessels, thus improving blood flow and reducing blood pressure ((5).
Myricetin, an important antioxidant found in chayote, has also been shown to reduce cholesterol in some animal studies (3).
In addition, this squash is a good source of fiber, providing around 14% of the RDI. A higher intake of fiber-rich foods, such as chayote, is associated with a reduced risk of heart disease (1, 6)
4. Helps control blood sugar
Chayote is low in total carbohydrates and high in soluble fiber, which can help regulate blood sugar levels.(7)
Soluble fiber slows down the digestion and absorption of carbohydrates, which reduces the blood sugar response after eating (8).
Chayote can also improve blood sugar control by affecting insulin.
Insulin resistance is a condition that occurs when cells become less sensitive to insulin - a hormone that regulates blood sugar levels. This leads to progressively higher blood sugar levels and can result in diabetes.
Research suggests that the unique plant compounds in chayote may play a role in increasing insulin sensitivity by reducing the activity of enzymes linked to poor blood sugar control and type 2 diabetes (9).
5. Supports healthy pregnancy
Folate, or vitamin B9, is essential for everyone, but it is especially important for women who are pregnant or planning to become pregnant.
During early pregnancy, folate is necessary for the proper development of the fetus's brain and spinal cord. Adequate folate intake can also play a role in preventing premature births (10)
Chayote is an excellent source of folate, providing more than 40% of the RDI in a single fruit (1)
6. Anti-cancer effects
Higher fruit consumption is associated with a reduced risk of several types of cancer, including those of the digestive tract (11).
Test tube studies have shown that certain compounds in chayote can slow down the growth and progression of some cancer cells, such as cervical cancer and leukemia (12, 13)
Ultimately, more research is needed.
7. It can slow down the visible signs of aging
One of the main theories on aging focuses on molecules called free radicals that cause damage to cells, leading to reduced functionality over time (14).
Some research indicates that consuming foods rich in antioxidants can slow down the aging process by protecting cells from damage caused by free radicals (14)
Therefore, adequate intake of foods rich in vitamin C, such as chayote, can help reduce the visible signs of aging.15).
In addition, a recent test tube study revealed a strong protective effect of chayote extract on human skin cells against damage caused by UV radiation(16).
8. Supporting liver function
Fatty liver disease is a condition in which excess fat is deposited in liver tissue. Excess fat in the liver can affect its ability to function properly (17)
Both test tube and animal studies suggest that chayote extract may protect against the accumulation of fat in the liver, thus potentially preventing or treating fatty liver disease (18, 19)
In one study, rats fed a high-fat diet and treated with chayote extract had significantly lower cholesterol and fatty acid deposits in the liver than control rats. This was due to apparent changes in the function of enzymes involved in fat metabolism (19).
9. Promoting a healthy weight
Chayote has very few calories and a lot of fiber, which can promote a healthy weight (20)
A whole chayote (203 grams) provides 39 calories and 4 grams of fiber. Fiber slows down the rate at which your stomach empties, making you feel full and satisfied for longer, which can decrease food intake and promote weight loss (1, 21, 22)
In addition, research suggests that consuming dietary fiber can increase satiety hormones such as GLP-1 and peptide YY (23).
10. Helping digestive health
Flavonoids, plant compounds that aid digestion, are found in abundance in chayote (2).
Research indicates that foods rich in flavonoids support the digestive enzymes involved in removing and excreting waste products in your digestive tract (24)
In addition, adequate intake of fiber-rich foods, such as chayote, can stimulate healthy intestinal function and the maintenance of healthy gut bacteria.
In turn, these benefits promote intestinal regularity and may play a role in preventing various chronic diseases, such as heart disease, type 2 diabetes and colon cancer(25).
How to add it to your diet
Chayote is botanically classified as a fruit. When served raw, it is a great addition to smoothies, sauces and salads. Alternatively, it can easily be steamed, roasted or baked.
All parts of the pumpkin can be eaten, including the peel, pulp and seeds. You can eat it raw or cooked.
Risks
Although chayote is generally considered safe and well tolerated by most people, there are some considerations and possible contraindications to bear in mind:
Allergies:
Some people may be allergic to chayote or other members of the gourd family.
Oxalate sensitivity:
Chayote contains oxalates, which can contribute to the formation of kidney stones in susceptible individuals.
Diabetes medication:
If you are taking medication for diabetes, it is important to monitor your blood sugar levels if you incorporate chayote into your diet. Chayote can have hypoglycemic effects and can potentially interact with diabetes medication, l
Pregnancy and breastfeeding:
Although chayote is generally considered safe during pregnancy and breastfeeding, it is always best to women consult a health professional before making any significant changes to diet during these periods.
Disclaimer: this content, including advice, provides generic information only. It in no way replaces a medical opinion.
Information based on the linked studies and articles published in scientific journals and the following media