Chayote squash is a type of vegetable that is often used in Latin American, Caribbean, and Cajun cuisines. Let’s take a look at the numerous health benefits of this exotic vegetable.
But first, what is it? Chayote squash has a mild, slightly sweet flavor and a crunchy texture, similar to a cucumber or a zucchini, and has a pear-like shape with a thin, pale green skin. It can be eaten raw or cooked, and is often used in salads, stir-fries, soups, and stews. It is also a good source of fiber, potassium, and vitamin C. It is a member of the gourd family, along with pumpkins, cucumbers, and melons, and it also goes by other names, including, mirliton squash, vegetable pear, and chocho.
Nutritional Content of Chayote Squash
Here is a table showing the approximate nutritional content of 1 cup (132 g) of raw chayote squash, according to the United States Department of Agriculture (USDA) nutrient database:
| Nutrient | Amount per 1 cup (132 g) | % of RDI |
|---|---|---|
| Calories | 19 | 1% |
| Protein | 0.8 g | 2% |
| Fat | 0.2 g | 0% |
| Carbohydrates | 4.5 g | 2% |
| Fiber | 2.2 g | 9% |
| Sugar | 1.5 g | N/A |
| Calcium | 22.4 mg | 2% |
| Iron | 0.4 mg | 2% |
| Magnesium | 15.8 mg | 4% |
| Phosphorus | 29.7 mg | 3% |
| Potassium | 174 mg | 4% |
| Sodium | 3.3 mg | 0% |
| Zinc | 0.2 mg | 1% |
| Vitamin C | 12.1 mg | 13% |
| Thiamin | 0.1 mg | 6% |
| Riboflavin | 0.1 mg | 4% |
| Niacin | 0.6 mg | 3% |
| Vitamin B6 | 0.1 mg | 5% |
| Folate | 31.7 mcg | 8% |
| Vitamin A | 7.1 mcg | 1% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 4.8 mcg | 6% |
Note that these values are approximate and may vary depending on the specific variety and preparation method of chayote squash. In addition, the % of RDI is based on a 2,000 calorie/day diet, so your personal nutritional needs may differ particularly depending on diet, weight, gender and age.
Benefits of Chayote Squash
Good Source of Fiber
One of the primary benefits of chayote squash is that it is a source of dietary fiber. Fiber is essential for maintaining digestive health and regularity, and it can also help lower cholesterol levels and reduce the risks of heart disease and colon cancer. One cup of chayote squash contains approximately 2.2 grams of fiber, or about 9% of the recommended daily intake.
High in Antioxidants
Chayote squash also is a good source of antioxidants, which are compounds that help protect cells from damage caused by free radicals. These free radicals potentially contribute to the development of chronic diseases such as cancer, diabetes, and heart disease. Chayote squash is high in vitamin C, which can help boost the immune system and reduce inflammation.
Other Vitamins and Minerals
In addition to fiber and antioxidants, chayote squash also has a lot of potassium, which is important for maintaining healthy blood pressure and reducing risks of heart disease. Chayote squash is also a good source of magnesium, which is essential for bone health and muscle function, and vitamin K, which is important for blood clotting and bone health.
Good for Diets – Low in Calories
Another benefit of chayote squash is that it is low in calories, with just 19 calories per one-cup serving. This makes it a great food choice for those who are trying to lose weight or maintain a healthy weight. Additionally, chayote squash is low in fat and sugar, making it a great addition to a healthy diet.
May Help Regulate Blood Sugar
Finally, chayote squash may also have benefits for those with diabetes or those who are at risk for developing diabetes. Some studies have shown that chayote squash may help regulate blood sugar levels, possibly due to its high fiber content. Additionally, chayote squash is low in carbohydrates, which can help prevent spikes in blood sugar levels.
Recipe Ideas For Chayote Squash
Here are some chayote squash ideas to try:
Chayote Salad: Slice the chayote squash into thin pieces and toss it with a mix of chopped red onions, tomatoes, cilantro, and lime juice. Add salt and pepper to taste, and serve as a refreshing side dish.
Soup With Chayote Squash: Cut a chayote squash into cubes and cook it in a pot with garlic, onions, and unsalted chicken broth until tender. Blend the mixture until smooth and optionally season with salt and pepper to your taste. Also optionally serve with cilantro and / or a a dollop of sour cream.
Chayote Stir-Fry: Cut a chayote squash into thin slices and stir-fry with garlic, ginger. Mix in an assortment of vegetables such as bell peppers, carrots, and snow peas. Season with soy sauce and optionally sesame oil and serve over brown or white rice.
Chayote Au Gratin: Cut chayote squash into thin slices and layer them in a baking dish with cream, garlic, and grated Parmesan cheese. Bake in the oven until the top is golden brown and the squash is tender. This is a higher calorie non-weight loss dish due to the cream and cheese.
Stuffed Chayote: Cut the chayote squash in half lengthwise and scoop out the seeds. Fill each half with a mixture of ground beef or chicken, onions, tomatoes, and spices. Bake in the oven until the squash is tender and the filling is cooked through.
Disadvantages of Chayote Squash
While chayote squash has many health benefits and is a nutritious vegetable, there are a few potential disadvantages to be aware of:
May cause allergies: Some people may be allergic to chayote squash, which can cause symptoms such as hives, itching, and swelling.
High in oxalates: Chayote squash contains oxalates, which can contribute to the formation of kidney stones in susceptible individuals.
May cause digestive issues: Eating too much chayote squash may cause digestive discomfort such as bloating, gas, and diarrhea.
Limited availability: Chayote squash may not be readily available in all regions, which can make it difficult to include in a regular diet.
Mild flavor: Some people may find the mild flavor of chayote squash to be bland or unappealing, which can make it challenging to incorporate into meals.
Overall, chayote squash can be a healthy and nutritious vegetable, with many health benefits. Like all foods, it is best to consume in moderation as part of a balanced low fat diet.