You'll also get a small amount of starch and just over 2 grams of naturally-occurring sugar. Chayote is a low-glycemic food. The glycemic load of a single cup serving is estimated to range between one and two, regardless of whether it is cooked or raw. A low glycemic food is digested and metabolized slowly and therefore raises blood sugar at a slower rate than foods with higher glycemic indexes.
There is less than one gram of fat in a cup of raw chayote and the very small amount is polyunsaturated. Polyunsaturated fats come from plant sources and are considered to be a healthier source of fat than saturated fat. Health experts advise that we replace saturated fats with polyunsaturated fats when possible to boost heart health and reduce our risk of other chronic diseases. If chayote is prepared with fats as many recipes suggest the fat content will increase, and if butter or another animal fat is used in the preparation, you'll also increase your intake of saturated fat.
Chayote is not a significant source of protein providing just over one gram per serving. Chayote provides a number of health-boosting vitamins and minerals.
Other vitamins in chayote include vitamin K, vitamin B6, pantothenic acid, thiamin, riboflavin, niacin, and vitamin E. Minerals in chayote include manganese, copper, zinc, potassium, and magnesium.
There is also a small amount of calcium, iron, and phosphorus in chayote. Like many other types of squash, chayote is a good source of fiber. Fiber helps you to feel full and satisfied after eating so that it is easier to maintain a healthy weight. Fiber is also an important nutrient for a healthy digestive system. Studies have established the use of chayote and chayote roots as a quality source of both starch and fiber.
There are ongoing studies that suggest other health benefits of chayote. A review published in Food Chemistry investigated chayote's nutritional, phytochemical, and pharmacological properties. Researchers determined that the fruit provides a broad-spectrum of polyphenols including phenolic acids, tannins, and stilbenes.
Polyphenols are known to have antiallergic, anti-inflammatory, antiviral, anticarcinogenic and hypoglycemic effects in the body. Researchers also wrote that clinical and epidemiological studies have established an inverse relationship between the consumption of chayote and the prevalence of chronic diseases.
However, the study authors noted that more research is needed to fully understand the medicinal and nutritional potential of chayote and chayote byproducts. Another study investigated the potential benefits of chayote consumption in older adults. The research published in the journal Antioxidants concluded that consumption of dried chayote may provide antioxidant and anti-inflammatory effects in older adults with metabolic syndrome.
However, the study was small in scope and study authors acknowledge that further studies are needed. How do you know when chayote is ripe? Chayote is in season September through May and usually in stores in the winter, although some stores carry them all year long. When choosing the best chayote look for one with bright green skin. The color should be even across the whole fruit. Deep grooves in the skin are okay but it should not have soft spots or bruises and wrinkles shouldn't be loose.
A cup of chayote squash provides 13 milligrams of vitamin C, or 22 percent of the daily value for this antioxidant vitamin. Chayote squash supplies 29 micrograms of folate, or 7 percent of the daily value, and 0. The total nutrient content of your dish with chayote squash depends on how you prepare it.
Chayote squash with salt is higher in sodium than plain, boiled chayote squash. For example, each cup of boiled chayote squash with salt added during cooking contains milligrams of sodium. Healthy adults should have no more than 2, milligrams of sodium per day.
Chayote squash prepared with added fat, such as butter, is higher in calories. Each teaspoon of butter adds calories. Calories in Healthy Sweet Potato Fries. Calories in Yummy Caesar Chicken. Calories in Oven Roasted Potato Wedges. Calories in Chicken Tuscan Vegetable Pasta. Calories in Chicken, Broccoli and Pasta Salad.
Calories in Shrimp and Sausage Etoufee. Chayote squash is a vegetable that originates from Central America. It's packed with fiber, folate, and magnesium.
Chayote is highly versatile: You can eat the entire plant, either raw or cooked. What is chayote? You may be able to find the same content in another format, or you may be able to find more information, at their web site. This content is imported from Instagram. View On Instagram.
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