Chayote squash has a unique mild savory flavor. It can be easily mixed with any other vegetable. Raw chayote squash tastes like an apple with a mild crunch and slightly sweet taste, and a ripe one tastes like a cucumber. Let us look at the nutrition facts of chayote squash in the following section.
Chayote Squash Nutrition Facts
Chayote squash (100 grams) contains the following nutrients (1):
Calories: 19 Water: 94.2 grams Fat: 0.1 gram Fiber: 1.7 grams Carbohydrates: 4.5 grams Protein: 2.0 grams Vitamin C: 7.7 milligrams Vitamin E: 0.1 milligrams Vitamin B6: 0.1 milligrams Copper: 0.1 milligrams Potassium: 125 milligrams Magnesium: 12 milligrams Phosphorus: 18 milligrams Zinc: 0.7 milligrams
Thanks to these nutrients, chayote squash is known for its important benefits. We have discussed them in the next section.
Health Benefits Of Chayote Squash
1. May Help Manage Blood Glucose Levels
Chayote squash is low in calories and is suitable for a low-sugar diet. In a study, chayote was found to significantly reduce blood sugar levels after regular consumption (2). Research also found that the juice of chayote, when taken before a starch-rich diet, may significantly manage the rise in postprandial blood glucose levels in rats (3).
2. May Help Manage Hypertension
A study has shown that chayote squash has potassium and alkaloids (4). These exhibit diuretic properties that may help kidneys remove excess fluid and salt from the body. This effect might reduce blood pressure. In another study, the juice of chayote was found to significantly reduce hypertension in pregnant women (5). However, if you are pregnant and wanted to consume chayote for its benefits, consulting your doctor is recommended.
3. May Help Reduce The Risk Of Cardiovascular Disease
As stated, the potassium and alkaloids in chayote squash are diuretics. Research has shown that this diuretic property can reduce hypertension and prevent the hardening and calcification of arteries (4). This reduces the possibility of a heart attack. As per another study, the administration of chayote juice may significantly reduce triglycerides and LDL cholesterol and improve HDL cholesterol levels in rats (6).
4. May Help Prevent Kidney Stones
Chayote squash is rich in potassium. Research has proven that potassium exhibits diuretic properties that help eliminate the extra fluids in the kidneys and prevent the formation of kidney stones (4). You can have chayote squash juice or as raw chopped pieces in a salad. The juice from chayote leaves may also help one manage kidney stones. However, more information is warranted in this regard.
5. May Promote Skin Health
Chayote squash is rich in vitamin C. Anecdotal evidence suggests that regular consumption of chayote squash may minimize acne and dark spots. Studies show that vitamin C is a potent antioxidant that exhibits many beneficial effects on the skin (7). However, more research is needed to further determine the benefits of chayote on skin. You can include chayote in your regular diet to reap its benefits. We have mentioned a few tasty and healthy recipes using chayote in the next section.
5 Easy And Tasty Recipes With Chayote
1. Chayote Gratin
What You Need
1 medium chayote squash 150 grams cheese 2 teaspoons butter 2 small onions 4 crushed garlic cloves 1 cup fresh cream 1 teaspoon salt 1 teaspoon chopped cilantro
Method
2. Stir-Fried Chayote
What You Need
1 medium chayote 5 tablespoons butter ½ tablespoon minced ginger 3 crushed garlic cloves 1 tablespoon chili flakes ½ tablespoon mustard seeds ½ tablespoon cumin seeds 1 tablespoon salt
Method
3. Pickled Chayote
What You Need
1 medium chayote 2 small onions 1 medium garlic 1 tablespoon whole black peppercorns 1 tablespoon salt 2 cups white vinegar ¾ cups granulated white sugar
Method
4. Stuffed Chayote
What You Need
2 medium chayotes 2 medium onions, minced 2 tablespoons butter 1 tablespoon salt ½ tablespoon pepper 2 eggs, beaten 200 grams cheese 150 grams minced meat 1 cup sweet corn
Method
5. Chayote Coconut Milk Soup
What You Need
1 medium chayote 150 grams beans 100 grams cabbage 5 tablespoons crushed ginger 1 large onion 2 tablespoons butter 1 cup coconut milk 1 ½ teaspoon sugar 2 tablespoons lemon juice ½ tablespoon salt ¼ teaspoon pepper 2 sliced red chilies 1 cup vegetable broth
Method The high water content in chayote squash makes it prone to spoilage. Proper storage can enhance its shelf-life. Effective storage methods are discussed in the next section.
How Do I Store Chayote?
Chayote can be stored in a refrigerator for 3 weeks. Wipe chayote with a dry cloth. Wrap it in a thin cotton cloth and place it in a plastic bag. Do not freeze chayote. If you observe any spots or molds, discard the squash as it may be rotten and unfit for consumption.
Can Chayote Squash Interact with Any Medications?
To date, there are no known interactions of chayote squash with any medications. It is a low-calorie and nutrient-dense food and suitable for regular consumption unless one is allergic to it. However, consult your doctor before eating chayote if you are on any medications. Is chayote high in uric acid? No. But the purine found in chayote can increase uric acid levels in the blood. Can chayote cause anemia? No. On the other hand, chayote contains vitamin B12 and iron, which may prevent and manage anemia.
