Chayote Squash: The Hidden Superfood for Heart Health and Weight Loss
If you have ever wandered through the exotic produce section and spotted a bright green, pear-shaped vegetable with deep ridges, you have likely met the Chayote squash. Often overlooked in favour of more common squashes like butternut or courgette, this versatile fruit—technically a member of the gourd family—is a powerhouse of nutrition that deserves a spot in your weekly shop.
Known scientifically as Sechium edule and frequently referred to as mirliton squash in some regions, this mild-flavoured vegetable is staple in Central American diets. But what makes it so special? From supporting heart health to aiding digestion, let’s explore why this low-calorie vegetable is making waves in the wellness world.
What Exactly is Chayote Squash?
The Chayote squash is a versatile plant where almost every part is edible, including the skin, seeds, and even the shoots. It has a crisp texture, similar to a cross between a potato and a cucumber, and a neutral flavour profile that makes it a perfect canvas for various culinary uses. Because it absorbs the flavours of the spices and sauces it is cooked with, it is an excellent addition to stir-fries, soups, and salads.
For those monitoring their intake, it is an exceptionally weight loss friendly food. It is naturally low in fat and sodium, making it a “volume eater’s” dream—you can eat a significant portion without consuming many calories.
The Impressive Nutrition Profile
The beauty of the Chayote squash lies in its nutrient density. It is particularly rich in dietary fibre, which is essential for maintaining a healthy gut microbiome. Below is a breakdown of what you can expect from 100g of raw chayote, according to USDA nutrition data.
| Nutrient | Amount (per 100g) | Health Focus |
|---|---|---|
| Calories | 19 kcal | Weight Management |
| Carbohydrates | 4.5g | Low-Glycaemic Energy |
| Dietary Fibre | 1.7g | Digestive Health |
| Protein | 0.8g | Tissue Repair |
| Vitamin C | 13% of the DV | Immune Support |
| Folate (B9) | 23% of the DV | Cellular Health |
Top 5 Health Benefits of Chayote Squash
1. Supports Heart Health
One of the standout features of this gourd is its ability to promote heart health. High blood pressure and high cholesterol are major risk factors for cardiovascular disease. Research suggests that certain compounds in Chayote squash may help relax blood vessels, thereby improving blood flow. As one of many potassium-rich foods, it helps the body manage sodium levels effectively.
2. Blood Sugar Management
For individuals managing diabetes or metabolic syndrome, this vegetable is a fantastic choice. It is low in total carbs and high in fibre, resulting in a low glycaemic index. This means it won’t cause sharp spikes in blood glucose levels. Studies published by PubMed indicate that the fibre content helps slow down the absorption of sugar after a meal.
3. Potent Antioxidant Properties
The Chayote squash contains antioxidant properties that protect your cells against oxidative stress. It is a significant Vitamin C source, which is vital for collagen production. Furthermore, it contains myricetin, quercetin, and kaempferol—antioxidants that have been linked to anti-inflammatory and anti-cancer effects in several scientific studies.
4. Essential Folate Benefits
Folate is a B-vitamin critical for DNA synthesis and repair. The folate benefits of chayote are particularly important for pregnant women, as adequate intake helps prevent neural tube defects. Even if you aren’t expecting, folate is essential for brain function and emotional health, as highlighted by the NHS guidelines on vitamins.
5. Promotes Healthy Skin
Thanks to its high water content and vitamin profile, chayote contributes to skin health. It keeps the skin hydrated from the inside out, while the Vitamin C assists in protecting the skin from UV-induced damage. Maintaining a diet rich in diverse vegetables is a cornerstone of long-term skin vitality.
How to Prepare and Cook Chayote Squash
You don’t need to be a professional chef to utilise this vegetable in your kitchen. Its mild flavour allows it to blend seamlessly into many dishes. Here are a few ways to get started:
- Raw: Thinly slice or grate it into a slaw with lime juice and chilli flakes for a refreshing crunch.
- Sautéed: Toss diced cubes into a pan with olive oil, garlic, and onions for a quick side dish.
- Roasted: Like most squashes, roasting intensifies its natural sweetness.
- Soups: It stays firm even when cooked, making it an excellent addition to chunky vegetable stews.
For more inspiration, you can find a variety of healthy squash recipes that can easily be adapted to include chayote.
Choosing and Storing Your Squash
When shopping for Chayote squash, look for fruits that are firm to the touch and have a bright green colour. Avoid any that have deep bruises or feel soft, as this indicates they are past their prime.
- Store raw chayote in a produce bag in the refrigerator’s crisper drawer.
- It can stay fresh for up to two weeks if kept dry.
- If you only use half, wrap the remainder tightly in beeswax wrap or cling film.
If you are interested in food safety and storage, the Food Standards Agency provides excellent resources on keeping your produce fresh and safe to eat.
Potential Side Effects and Considerations
While Chayote squash is generally safe for everyone, some people report a mild skin irritation when peeling the raw fruit. This is due to a sap-like substance the squash releases. To avoid this, you can peel it under running water or wear kitchen gloves. For those with specific digestive conditions like IBS, it is always wise to consult a registered dietitian before making significant dietary changes.
Furthermore, while it is nutrient-dense, it should be part of a balanced diet that includes a variety of whole foods to ensure you meet all your micro-nutrient requirements.
Frequently Asked Questions (FAQs)
Do you have to peel Chayote squash before eating?
No, the skin is perfectly edible, especially on younger, smaller squashes. However, as the fruit matures, the skin can become tougher and slightly fibrous. Many people prefer to peel it for a smoother texture in cooked dishes. You can find more about vegetable preparation on Verywell Health.
Can you eat the seed inside the Chayote?
Yes! The large, soft seed in the centre is edible and has a pleasant, nutty flavour. Most people eat it right along with the flesh, particularly when the squash is sliced and roasted or sautéed.
Is Chayote squash keto-friendly?
Yes, it is relatively keto-friendly. With approximately 2.8g of net carbs per 100g, it fits well within a low-carbohydrate lifestyle. It provides a great way to add volume and dietary fibre to meals without significantly increasing the carb count, a strategy often recommended by Diabetes UK.
Where can I buy Chayote squash in the UK?
While it used to be a specialty item, you can now find it in many large supermarkets, particularly those with a diverse international section. Local greengrocers and Caribbean or Asian markets are also excellent places to find high-quality mirliton squash. For more on sourcing diverse produce, check Healthline’s guide to exotic vegetables.
In summary, the Chayote squash is a versatile, nutrient-packed addition to any diet. Whether you are looking to improve your heart health, manage your weight, or simply try something new in the kitchen, this humble green gourd is an exceptional choice. By incorporating more nutrient-dense vegetables like chayote into your routine, you are taking a proactive step toward better long-term health.
