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Chayote: Uses, Benefits, Side effects and more By Dr. Smita Barode  

By Dr Smita Barode +2 more

Introduction:   

Chayote, scientifically known as Sechium edule, is a climbing plant belonging to the Cucurbitaceae family. Initially grown in Mexico and Guatemala, it was later introduced to the United States, Europe, Africa, China, and South-Asian countries. Nowadays, it is grown throughout the world in tropical and subtropical areas.

There are two major varieties of chayote plants, namely, the common chayote and the wild type. Commonly chayote is known by different names such as vegetable pear, choco,chocho, chow-chow, custard marrow, Mexican squash, Chayote squash, alligator pear, mirliton squash, guisquil and maerakkai (in Tamil).  

chayote

The plant’s edible parts are its fruits, stems, leaves, and roots. Chayote fruits are bright green and pear-shaped. There are many medicinal benefits of chayote owing to the bioactive compounds such as sterols, cucurbitacins and polyphenol compounds present in it.1 Let’s discuss the chayote nutrition facts and benefits in detail! 

Did you know?

  • Chayote is a good source of dietary fiber, providing 2.2 grams per 100 grams. source: usda.gov
  • Chayote is a good source of folate, providing 23 micrograms per 100 grams. source: nutritionvalue.org
  • Chayote is a rich source of antioxidants, which help protect against oxidative stress. source: fdc.nal.usda.gov
  • Chayote may help support weight loss due to its low-calorie and high-fiber content. source: fdc.nal.usda.gov
  • Chayote has been traditionally used in herbal medicine for its diuretic and anti-inflammatory properties. source: fdc.nal.usda.gov

Chayote Nutritional Value 

Chayote has high nutrient value and is loaded with essential vitamins, minerals, fibres, and antioxidants. According to the US Department of Agriculture, the Chayote nutritional value is as follows:2  

Nutrient Amount per 100 gm 
Water  94.2 g 
Energy  19 kcal 
Protein  0.82 g 
Total lipid (fat)  0.13 g 
Carbohydrate 4.51 g 
Fibre, total dietary  1.7 g 
Sugars, total including NLEA  1.66 g 
Calcium  17 mg 
Iron 0.34 mg 
Magnesium  12 mg 
Phosphorus 18 mg 
Potassium  125 mg 
Sodium  2 mg 
Zinc 0.74 mg 
Copper  0.123 mg 
Manganese  0.189 mg  
Selenium  0.2 µg 
Vitamin C 7.7 mg 
Thiamin  0.025 mg 
Riboflavin  0.029 mg 
Niacin  0.47 mg 
Pantothenic acid  0.249 mg 
Vitamin B-6  0.076 mg 
Folate  93 µg 
Vitamin E (alpha-tocopherol)  0.12 mg 
Vitamin K (phylloquinone)  4.1 µg 

Table 1: nutritional value of chayote (100 gms) 

Properties of Chayote:  

Chayote squash might have the following properties: 1 

  • It might stop the growth of cancerous cells.  
  • It may help alleviate the reaction of the body to any injury or irritation. 
  • It may act against microbial infections. It may lower blood sugar levels.  
  • It may lower weight gain.  
  • It may reduce ulcer formation.  
  • Chayote may be an antioxidant. 
  • It may act against the deposition of cholesterol in blood vessels. 

Potential Uses of Chayote for Overall Health:  

The existing studies show that chayote vegetables might have the following potential uses for overall health:  

1. Potential uses of chayote for the heart health 

Many people nowadays suffer from heart diseases owing to a fat-enriched diet that makes them prone to increased fat deposition in the arteries. This makes it harder for the heart to pump blood into the arteries. Flavonoids in the chayote may promote heart health by preventing the deposition of cholesterol in the arteries. A study by Ibarra-Alvardo et al. in 2010 found that extracts of this Mexican plant aid in the treatment of heart diseases by modifying the smooth muscles of the arteries. Additionally, chayote is rich in fibres, and studies have shown that dietary fibres may prevent heart diseases.1,3,4 However, if you have a heart condition, don’t replace your medications with chayote. It is best to consult a doctor and seek treatment accordingly. 

2. Potential uses of chayote for diabetes 

Diabetes is a medical condition in which blood has high levels of sugar. A review study by Tiwari in 2014 found that the natural antioxidants in the vegetables like chayote may maintain glucose balance in the body and reduce sugar spikes after meals.5 Additionally, the rich fibrous content of the chayote may further aid in managing blood sugar levels by slowing down the absorption of carbohydrates, resulting in reduced blood sugar levels after eating.  The roots and pulp extracts may reduce blood sugar levels.6 One should always consult a doctor regarding the chayote benefits for diabetes before consuming it.  

3. Potential uses of chayote in pregnancy 

Women require specific nutrients like folate, iron, calcium, and essential vitamins to ensure a healthy pregnancy. Chayote benefits in pregnancy as it is an excellent source of folate, which is crucial for the developing baby. A study by Greenberg et al. in 2011 highlighted the importance of folate in preventing premature delivery and promoting the development of the fetal brain and spinal cord. Chayote can contribute to a healthy pregnancy, but it’s essential to consult a doctor rather than self-medicating.

4. Potential uses of chayote in cancer 

Cancer is a medical condition where the body’s cells abnormally multiply, affecting its normal functioning. A study by Salazar-Aguilar in 2017 found that chayote may inhibit the multiplication of cancerous cells and promote cell death. Studies have also found that chayote fruits may aid in the treatment of acute myeloid leukemia. The chayote leaf extracts may inhibit the multiplication of breast cancer cells.1,8 However, if you suspect cancer, instead of self-medicating, you should consult a doctor to understand chayote leaves’ health benefits and seek treatment accordingly.  

5. Potential uses of chayote for anti-ageing  

Antioxidants may protect the body against cellular damage and reduce inflammation. A study by Sergiev et. al in 2015 has shown that free radicals may damage the body cells, reduce the body’s functioning over time, and accelerate ageing. Studies say antioxidants can protect the cells from free radical damage and slow down the ageing process. Chayote is rich in antioxidants and vitamin C. Vitamin C in chayote benefits for skin by promoting collagen production that may reduce the visible signs of ageing such as wrinkles, fine lines, and pigmentations.2, 9-11 However, you should always consult a doctor instead of self-medicating to get chayote leaves benefits.  

6. Potential uses of chayote in fatty liver 

Liver function is affected if an abnormal amount of fat gets deposited in the liver tissues. The condition is called fatty liver. A study by Yang et. al in 2015 has shown that chayote extracts can protect the liver against excess fat deposition in its tissues and thus prevent fatty liver disease.12 More research is required to understand how chayote squash benefits liver functioning. If you have a fatty liver, you should consult a doctor instead of self-medicating.

7. Other potential uses of chayote: 

Other potential uses of chayote squash vegetable are as follows: 1 

  • Chayote benefits for weight loss. The high fibre content may curb hunger and make you feel satisfied for longer. It results in reduced caloric intake while promoting a healthy weight. 
  • Chayote fruit extracts may relieve stomach ulcers by reducing acidity.    
  • Chayote may reduce blood pressure. 
  • High amounts of fibre and flavonoids in the chayote may support digestion and aid in maintaining a healthy gut. 
  • Chayote may lower elevated cholesterol levels and reduces the risk of developing heart disease. 
  • Chayote benefits for skin are notable due to its high water content and vitamin C. Its antioxidants may help promote skin health by combating free radicals and supporting a more youthful complexion.

Although with the advancement in knowledge and technology, new research methods are employed to study chayote benefits and side effects, they are still insufficient, and further studies are required.  

According to what I have observed, chayote fruit is rich in vitamin A and E, both of which are essential for normal bodily functions. Vitamin A may support good vision, reproductive health, and the health of your blood, while vitamin E might be crucial for maintaining a healthy brain and glowing skin.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Also read: Honeynut Squash: A Deep Dive Into Its Nutritional Benefits And Culinary Uses

How to Use Chayote?  

Chayote can be used in the following ways: 

  • Fruits, roots, and shoots are squashed, steamed, roasted, and fried as vegetables and used in both savory and sweet dishes. 
  • Chayote seeds and peels can be eaten raw by adding them to smoothies and salads. 
  • Tuberous roots can be used as substitutes for potato and wheat in different products, sweets, and pickles.  
  • Chayote leaves are used to produce cosmetics, skincare, and medicinal products.  

You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.    

I have a secret to share about chayote leaves. They have been traditionally believed to have the power to dissolve kidney stones. People have used chayote leaves for this purpose, as they are thought to possess properties that might help break down kidney stones and assist in their natural elimination. However, it’s important to note that scientific research on this specific claim is limited, and consulting with a doctor is advisable for the proper diagnosis and management of kidney stones.

Dr. Rajeev Singh, BAMS

Side Effects of Chayote:  

While Chayote is generally safe for consumption, there are a few potential side effects to be aware of.

1. Allergic Reactions

Some individuals may be allergic to chayote, which can lead to symptoms like itching, hives, and swelling. It’s important to monitor for any adverse reactions when trying chayote for the first time.

2. Gastrointestinal Distress

Chayote is high in fiber, which can be beneficial for digestion but may also lead to gastrointestinal discomfort, including bloating, gas, and diarrhea in some people, especially if consumed in excess.

3. Oxalate Content

Chayote contains oxalates, naturally occurring compounds that can contribute to kidney stones if consumed in large quantities. People with a history of kidney stones should be cautious and consume chayote in moderation.

4. Latex Allergy

Chayote, like other members of the gourd family, contains latex. Individuals with latex allergies may experience cross-reactivity and should be careful when handling or consuming chayote.

Consuming chayote in moderation is considered safe. There have been no specific recorded side effects of chayote. However, you should consult a doctor if you notice any unusual symptoms after taking them. 

Precautions to Take with Chayote:   

General precautions must be followed while consuming chayote. Here is a list of a few precautions.   

  • Peel the chayote carefully. The sap released from it can cause skin irritation in some people. 
  • If you are pregnant or breastfeeding, take extra caution along with the doctor’s advice regarding the amount of chayote you eat.  
  • Elderly patients and children must consult an Ayurvedic practitioner before taking chayote. 
  • If you have any medical condition, consult a doctor before taking chayote. 

Interactions with Other Drugs:  

There is not enough evidence on the interaction of the chayote extracts with other drugs. Further studies are required. Therefore, you must consult your doctor if you are on any other medication before consuming chayote.   

Chayote Recipes

Chayote recipes can be enjoyed in both savory and sweet dishes. Confused how to cook chayote? Here are a few chayote recipe ideas to inspire your culinary creativity:

1. Chayote Salad

Create a refreshing salad by thinly slicing chayote and mixing it with your favorite vegetables, such as tomatoes, onions, and bell peppers. Toss the salad with a zesty vinaigrette dressing for a crisp and healthy side dish.

2. Stuffed Chayote

.Stuffed chayote is a delectable dish where chayote halves are filled with a flavorful mixture, often including ingredients like ground meat, vegetables, and seasonings. The dish is then baked or cooked until the chayote is tender and the stuffing is deliciously infused with its mild flavor. Stuffed chayote makes for a satisfying and protein-rich entrée and wholesome meal.

3. Chayote Fries

Cut chayote into strips, season with your preferred spices, and bake or air-fry for a nutritious alternative to traditional potato fries. Chayote fries are a nutritious and tasty alternative to traditional potato fries. Sliced chayote is seasoned and baked until it becomes crisp and golden brown, offering a delightful snack or side dish with a unique flavor and texture. These chayote fries are a healthier choice for those looking to enjoy a satisfying, low-calorie treat.

4. Chayote squash

Chayote squash, also known as vegetable pear or mirliton, is a green, wrinkled fruit commonly used in culinary dishes. It has a mild, crisp texture and is versatile in both savory and sweet chayote squash recipes. Chayote is known for its high fiber content and can be cooked or eaten raw, making it a nutritious addition to a balanced diet. Its subtle flavor allows it to absorb the tastes of the dishes it’s incorporated into, making it a popular choice in various cuisines around the world.

5. Chayote Desserts

Chayote desserts offer a unique and healthy twist to sweet treats. From chayote pies to puddings, these creations incorporate the mild, crisp texture of chayote into delightful, low-calorie desserts. With their versatility, chayote desserts are gaining popularity among those looking for a nutritious alternative to traditional sweets

Experiment with these chayote recipes to make the most of chayote’s unique flavor and versatility. Whether you’re looking for a healthy side dish, a filling main course, or a sweet treat, chayote can be a delightful addition to your culinary repertoire.

Conclusion:

Chayote, scientifically known as Sechium edule, offers a range of potential health benefits due to its rich nutritional content and bioactive compounds. It can support heart health by reducing cholesterol deposition, aid in managing diabetes by maintaining glucose balance, and contribute to a healthy pregnancy through its folate content. Chayote may also have potential anti-cancer properties, support anti-aging with its antioxidants and vitamin C, and even assist in preventing fatty liver disease. However, it’s crucial to consult a healthcare professional for personalized guidance and to be aware of possible side effects and precautions when including chayote in your diet. Further research is needed to fully understand its interactions and health benefits.

Frequently Asked Questions:  

What part of the chayote plant is edible? 

The fruit, including the seeds, rind, peel, and flesh, is edible. You can also eat its tendrils, flowers, and roots. There are several health benefits of eating chayote, either raw or cooked.  

Is chayote good for diabetes? 

Yes, chayote benefits people with diabetes by lowering their blood sugar levels.  Additionally, the chayote nutritional benefits aid in slowing the absorption of carbohydrates which further reduces food intake, weight and thereby, sugar intake. However, you should consult a doctor before using chayote for weight loss and diabetes.  

What are chayote juice benefits?  

There are many health benefits of chayote juice. The extract from chayote fruit benefits in promoting healthy digestion, regulating blood pressure, and slowing down the ageing process. Many people prefer having chayote juice for weight loss after working out. However, you should consult a doctor before using chayote for skin, high blood pressure, and digestive issues.  

Is chayote good for the kidney? 

Chayote may reduce the formation of kidney stones. However, you should consult a doctor before self-medicating chayote for kidney stones. 

What are the health benefits of chayote? 

Chayote is widely used in the pharmaceutical and cosmetic industries.1 It promotes heart health, prevents cancer, lowers blood pressure, regulates blood sugar, prevents fat accumulation in the liver, fights inflammation, and slows the ageing process. However, you should consult a doctor before utilising chayote benefits for high blood pressure and overall health. 

What is chayote?

Chayote is a green, wrinkled vegetable, scientifically known as Sechium edule. It belongs to the Cucurbitaceae family and is often used in various culinary dishes. It’s also known as mirliton squash, chocho, or guisquil in different regions.

How to eat chayote?

To eat chayote, you can peel and slice it for use in salads, stir-fries, or as a raw snack. It can also be cooked by boiling, steaming, or roasting. Chayote is versatile and pairs well with various flavors and cuisines.

Can dogs eat chayote?

Yes, dogs can eat chayote in moderation. It’s a safe and low-calorie vegetable that can be a healthy addition to their diet. Make sure to cook it and remove any seeds to avoid digestive issues.

 Is chayote good for babies?

Chayote benefits for baby become evident as it can be a nutritious addition to a baby’s diet, offering essential vitamins and dietary fiber. However, it’s crucial to consult with a pediatrician before introducing new foods to ensure they are suitable for the baby’s age and specific dietary needs.

Is chayote good for ckd patients?

Chayote can be a suitable option for CKD (Chronic Kidney Disease) patients as it is a low-potassium vegetable. However, portion control and consultation with a healthcare provider or dietitian are essential to ensure it aligns with the patient’s dietary restrictions and needs.

 Is chayote fruit or vegetable?

Chayote is typically considered a fruit botanically, as it contains seeds and develops from the ovary of a flower. However, it is commonly used as a vegetable in culinary dishes, and its mild flavor makes it a versatile ingredient in both savory and sweet recipes.

Is chayote good for high creatinine?

Chayote can be a suitable option for individuals with high creatinine levels, as it is a low-potassium and low-sodium vegetable. However, portion control and consultation with a healthcare provider or dietitian are essential to ensure it aligns with the individual’s dietary restrictions and specific health needs.

Is chayote good for uric acid?

Chayote is considered a relatively safe choice for individuals with high uric acid levels, as it is low in purines that can contribute to uric acid production. However, individual responses may vary, so it’s advisable to monitor how your body reacts to chayote and consult a healthcare provider or dietitian for personalized dietary recommendations.

Is chayote high in potassium?

Chayote is relatively low in potassium compared to many other fruits and vegetables, making it a suitable choice for individuals who need to restrict their potassium intake, such as those with kidney issues. However, portion control and overall dietary considerations are still important for individuals with specific potassium restrictions.

Can chayote be eaten raw?

Yes, chayote can be eaten raw. Its mild, crisp texture and subtle flavor make it a refreshing addition to salads or as a raw snack. However, it can also be cooked in various dishes to enhance its versatility.

Can cats eat chayote?

While chayote is not toxic to cats, it’s not a typical part of their diet. Feeding cats human food, including chayote, should be done sparingly and under the guidance of a veterinarian to ensure it doesn’t upset their digestive system. Always prioritize their regular cat food for balanced nutrition.

Can you freeze chayote?

Yes, you can freeze chayote. To do so, peel and chop the chayote, blanch it in boiling water for a few minutes, then cool it in an ice bath. Drain, pack it into airtight containers or freezer bags, and store in the freezer for up to 10-12 months.

Can chayote skin be eaten?

Yes, the skin of chayote is edible. It is thin, tender, and contains nutrients and fiber. However, some people prefer to peel it for a milder taste, especially in dishes where the skin’s texture might be less desirable.

Can chayote lower blood pressure?

Chayote is a low-sodium and potassium-rich vegetable, which can support healthy blood pressure levels. The potassium in chayote may help counteract the effects of sodium and contribute to lower blood pressure. However, its impact may vary among individuals, and it’s not a sole solution for high blood pressure, so a balanced diet and overall lifestyle are essential. Consult a healthcare provider for personalized advice.

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation. 

References: 

  1. Pu Y-T, Luo Q, Wen L-H, Li Y-R, Meng P-H, Wang X-J, et al. Origin, evolution, breeding, and omics of chayote, an important Cucurbitaceae vegetable crop [Internet]. Frontiers. Frontiers; 2021 [cited 2022Dec16]. Available from: https://www.frontiersin.org/articles/10.3389/fpls.2021.739091/full    
  2. Fooddata Central Search Results [Internet]. FoodData Central. [cited 2022Dec16]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/nutrients    
  3. Ibarra-Alvarado C;Rojas A;Mendoza S;Bah M;Gutiérrez DM;Hernández-Sandoval L;Martínez M; Vasoactive and antioxidant activities of plants used in Mexican traditional medicine for the treatment of cardiovascular diseases [Internet]. Pharmaceutical biology. U.S. National Library of Medicine; [cited 2022Dec16]. Available from: https://pubmed.ncbi.nlm.nih.gov/20645769/    
  4. MP; MR. Dietary fiber is beneficial for the prevention of cardiovascular disease: An umbrella review of meta-analyses [Internet]. Journal of chiropractic medicine. U.S. National Library of Medicine; [cited 2022Dec16]. Available from: https://pubmed.ncbi.nlm.nih.gov/29276461/   
  5. AK; T. Revisiting “vegetables” to combat modern epidemic of imbalanced glucose homeostasis [Internet]. Pharmacognosy magazine. U.S. National Library of Medicine; [cited 2022Dec16]. Available from: https://pubmed.ncbi.nlm.nih.gov/24991093/   
  6. NM; MRJWMK. Understanding the physics of functional fibers in the gastrointestinal tract: An evidence-based approach to resolving enduring misconceptions about insoluble and soluble fiber [Internet]. Journal of the Academy of Nutrition and Dietetics. U.S. National Library of Medicine; [cited 2022Dec16]. Available from: https://pubmed.ncbi.nlm.nih.gov/27863994/  
  7. YH; GJABSJGYY. Folic acid supplementation and pregnancy: More than just neural tube defect prevention [Internet]. Reviews in obstetrics & gynecology. U.S. National Library of Medicine; [cited 2022Dec16]. Available from: https://pubmed.ncbi.nlm.nih.gov/22102928/  
  8. Salazar-Aguilar S;Ruiz-Posadas LDM;Cadena-Iñiguez J;Soto-Hernández M;Santiago-Osorio E;Aguiñiga-Sánchez I;Rivera-Martínez AR;Aguirre-Medina JF; Sechium edule (Jacq.) Swartz, a new cultivar with antiproliferative potential in a human cervical cancer Hela Cell Line [Internet]. Nutrients. U.S. National Library of Medicine; [cited 2022Dec16]. Available from: https://pubmed.ncbi.nlm.nih.gov/28757593/   
  9. GV; SPVDOAB. Theories of aging: An ever-evolving field [Internet]. Acta naturae. U.S. National Library of Medicine; [cited 2022Dec16]. Available from: https://pubmed.ncbi.nlm.nih.gov/25926998/   
  10. Michalak M. Plant-Derived Antioxidants: Significance in Skin Health and the Ageing Process. International Journal of Molecular Sciences. 2022 Jan 6;23(2):585. Available From: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8776015/  
  11. MCM; PJMCACV. The roles of Vitamin C in Skin Health [Internet]. Nutrients. U.S. National Library of Medicine; [cited 2022Dec16]. Available from: https://pubmed.ncbi.nlm.nih.gov/28805671/   
  12. Yang MY;Chan KC;Lee YJ;Chang XZ;Wu CH;Wang CJ; Sechium edule shoot extracts and active components improve obesity and a fatty liver that involved reducing hepatic lipogenesis and adipogenesis in high-fat-diet-fed rats [Internet]. Journal of agricultural and food chemistry. U.S. National Library of Medicine; [cited 2022Dec16]. Available from: https://pubmed.ncbi.nlm.nih.gov/25912298/    
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