Chayote (Choko)

Chayote squash (Sechium edule) is an exceptionally nutrient-dense, low-calorie green gourd packed with fiber, antioxidants, and essential vitamins that support heart, gut, and metabolic health.

Plant Summary

• What it is: A pear-shaped edible fruit from the gourd family (Cucurbitaceae), natively grown in warm climates like Mexico and Central America.

• Edibility: The entire plant is useful; the flesh, seed, skin, roots, flowers, and tendrils are all edible.

• Taste and texture: It has a crisp texture and a mild flavor that blends cucumber and zucchini.

• Nutrition (per cooked cup): Low in calories (roughly 25–39 calories), high in water, and rich in vitamin C, folate, potassium, and dietary fiber.

Key Health Benefits

• Supports Digestion: High water content and dietary fiber prevent constipation and promote healthy, diverse gut bacteria.

• Regulates Blood Sugar: Low carbohydrate content, high fiber, and specific flavonoids slow sugar absorption and help manage insulin resistance.

• Promotes Heart Health: Soluble fiber helps lower cholesterol, while powerful plant compounds (like myricetin and quercetin) help dilate blood vessels to reduce blood pressure.

• Fights Cellular Damage: Loaded with antioxidants that neutralize reactive oxygen species, lowering inflammation and decreasing chronic disease risks.

• Aids Weight Management: High fiber slows stomach emptying to increase fullness hormones (like GLP-1) and reduce overall calorie intake.