Is Chayote a Fruit or Vegetable and What Are the Health Benefits?

Chayote is a type of squash that is closely related to other edibles like pumpkins, melons, and gourds. Health benefits of chayote include that it is rich in antioxidants, regulates blood sugar, prevents obesity, and other benefits.

Chayote is a type of squash that is closely related to other edibles like pumpkins, melons, and gourds. This green gourd is commonly grown in tropical and subtropical areas, such as Mexico and Brazil, but it is distributed around the world. 

In English-speaking countries, chayotes may also be referred to as vegetable pears or Madeira marrow. Other common names for this plant include chuchu in Brazil, iskus in Nepal, or güisquil in Guatemala.

Chayote was first cultivated in Central America and has a long history of use in traditional medicine. The leaves are often used to help pass kidney stones and treat high blood pressure. Infusions made from the fruit have been traditionally used to help empty the bladder.

Is chayote a fruit or a vegetable? Since the chayote is a type of squash, it may come as a surprise that it’s actually a fruit. Scientifically, any edible produce that contains the seeds of the plant is considered a fruit. 

Since the chayote squash contains a large seed in the center, it’s considered a fruit. However, other parts of the plant that are also eaten, such as the roots and leaves, are not considered fruits since they don’t contain seeds.

Technically, many products that we consider vegetables, including other squashes, pumpkins, tomatoes, and even cucumbers, are actually fruits as well. Although these products are scientifically classified as fruits, we often refer to them as vegetables because of their flavor and how they’re consumed. 

The chayote squash is a fruit with a high water content. According to the United States Department of Agriculture (USDA), a 100-gram serving of chayote contains over 94 grams of water. 

Despite its high water content, a serving chayote squash does contain numerous macro- and micronutrients. According to the USDA, 100 grams of chayote contains:

• 0.82 grams of protein
• 4.51 grams of carbohydrates
• 1.7 grams of fiber
• 17 milligrams of calcium
• 12 milligrams of magnesium
• 18 milligrams of phosphorus
• 125 milligrams of potassium

In addition to containing some vital nutrients, chayote is also very low in calories and fat. A 100-gram serving only contains 19 calories and less than 0.15 grams of fat. 

Chayote is also a good source of antioxidants. Some of the antioxidants found in chayote include flavonoids, polyphenols, and carotenoids. Antioxidants help to prevent cell damage caused by volatile compounds in the body called free radicals.

The chayote squash is a low-calorie food that is rich in a variety of important nutrients. Some research suggests that many of the nutrients found in the chayote can have significant positive impacts on different areas of our overall health. 

Chayote contains numerous antioxidants. Antioxidants, like those found in chayote squash, have been linked to numerous health benefits such as the prevention of chronic diseases like cancer, heart disease, and cognitive decline. 

Chayote may help regulate blood sugar. Insulin produced by the liver helps the body to use sugar (glucose) from food as energy. Diabetes occurs when the body can’t produce enough insulin or if insulin becomes less effective in the body. This leads to high glucose levels in the blood, which can cause problems with the heart, kidneys, and eyes.

One indicator of diabetes and prediabetes is high levels of circulating glucose. Studies in rats have shown, though, that chayote extract or juice can lower blood glucose levels and increase the speed at which glucose tolerance normalizes. 

Chayote may help prevent obesity. Chayote squash is a low-calorie food, and this alone makes it a good choice for snacking or eating if you’re watching your weight. In addition, there is some evidence the shoots of the chayote plant may help reduce fat tissue and regulate fat content around the liver. 

Chayote may improve heart health. Chayote shoots may help with more than just weight loss. Flavonoids, one of the antioxidants present in chayote, have been shown to reduce cholesterol levels. High cholesterol can impact heart health and lead to conditions such as heart disease and stroke.

Extracts made from the chayote root may also help control hypertension. Hypertension, also known as high blood pressure, can lead to negative health outcomes such as heart disease or stroke. 

Chayote may help protect the liver. Our livers are critical for removing toxins from our blood and regulating insulin levels. Fat can build up around the liver, though, which can eventually cause liver damage and impact how effectively the liver functions. 

When the liver is damaged, enzymes typically found within the liver are released into the bloodstream. High levels of these enzymes in the blood are often used as an indication of liver damage. 

One study found that extracts from chayote fruit reduced the levels of these enzymes in the blood of rats with liver damage. The study also found that chayote fruit extract increases the number of circulating antioxidants, which may help prevent further cellular damage to the liver. 

Another study found that chayote root extracts prevent fat buildup around the liver.  

Chayote may help with ulcers. The stomach contains liquids that are highly acidic and help break down the food we eat. The stomach itself is protected from these liquids by a lining.  

The stomach lining can be damaged and form ulcers, though, which can be irritated by stomach acid. Ulcers are often treated with medications that neutralize the acid in the stomach, which allow the stomach lining to heal without being further irritated. 

Chayote fruit extracts given to rats helped lower numerous factors that can contribute to the formation of an ulcer, including total acidity in the stomach. The extract also increased the pH of liquids from the stomach, making it less acidic. 

Chayote may help prevent mutations and cancer. Antioxidants, many of which are found in the chayote plants, may help reduce the incidence of cancer by preventing damage to cells. A few studies have also examined the direct effects of chayote extracts on cancer cells.

One study found that chayote fruit extract helped to limit the growth and spread of cancer cells. The extract also helped to protect healthy cells nearby from damage caused by the cancer cells. 

Another study, done using a different kind of cancer cell line, confirmed that chayote extract limits the growth of cancer cells. Additionally, this study found that chayote extract can actually help reduce the amount of time that cancer cells survive. 

Cancer often begins because of mutations that happen in a cell’s DNA. One study found that chayote extract can help prevent these mutations from occurring in the first place, potentially because of the antioxidants found in the plant. 

Chayote can help protect against harmful bacteria. One study found that extracts from the chayote plant can act against numerous kinds of bacteria that cause disease, such as E. coli and Candida. This study suggests that byproducts created when chayote breaks down in the body may oppose bacteria in a similar way to antibiotics.   

Chayote may provide numerous health benefits. It’s also a tasty squash that is delicious on its own or as part of a dish. 

What does chayote taste like? Although the majority of the chayote plant is edible, the part of the plant that you’re most likely to find in the grocery store is the fruit itself. Depending on the ripeness of the fruit, chayote squash can taste kind of bland, or it can be sweet and starchy. The taste of chayote is often compared to its relative the cucumber.

How to prepare chayote. Chayote squash can be eaten raw. If you don’t enjoy the taste of raw chayote, though, you can prepare the squash in numerous different ways. Chayote can be fried, creamed, boiled, baked, or mashed. It can also be stuffed with your choice of fillings or added as a component of dishes such as salads, stews, or even pies. 

Chayote fruit can easily spoil because it has such a high water content. You can extend the shelf life of your chayote, though, by preserving it as a jam or jelly or by pickling it.

Do I have to peel chayote? The skin on chayote squash is edible, but is tougher than the inside of the fruit and may not taste as good.

The chayote squash is a delicious fruit that has been eaten and used in traditional medicine for hundreds of years. The nutrients and antioxidants in chayote may provide numerous health benefits, such as preventing liver damage, reducing the lifespan of cancer cells, and lowering blood pressure. 

More research has to be done in order to confirm the health benefits of chayote in humans, but in the meantime, chayote is a tasty, low-calorie food that makes a great addition to a balanced diet.