Sayote, or chayote squash (Sechium edule), is a versatile and nutritious green vegetable known for its unique flavor and culinary adaptability. This pear-shaped gourd, native to Central America and widely grown in Asia and the Caribbean, offers an array of health benefits that make it a must-have addition to any diet. In this article, we will discuss five key benefits of sayote, including its vitamin and mineral content, high fiber, low calories, antioxidant properties, and potential blood sugar control.
Since this kind of vegetable also grows in our country, Philippines, and is abundant in Baguio City, which can easily grow in your backyard (or your neighbor’s), better use it to your advantage, especially these days when you need to be healthier than ever and when it’s safer to just stay at home. To those who just have Sayote planted in their backyard, waiting to be harvested, it’s time for you to experiment on it and make it one of your main dishes while the community quarantine is still ongoing.
Nutritional Value of Sayote
Eating sayote will give you a lot of nutrients and here are some of the nutrients you can gain from it. Here are the nutrition facts provided by the USDA National Nutrient Database for 132 grams or 1 cup ( 1” pieces) of chayote:
- Calories: 25
- Fat: 0.2g
- Sodium: 2.6 mg
- Carbohydrates: 6 g
- Fiber: 2.2 g
- Sugars: 2.2 g
- Protein: 1.1 g
- Calcium: 22.4 mg
- Iron: 0.45 mg
- Potassium: 165 mg
5 Health Benefits of Sayote
Here just some of the many health benefits the vegetable Sayote can give you. These benefits are arranged in no particular order.
Sayote Offers Vitamins and Minerals
A sayote provides various vitamins and minerals that our bodies need to function optimally. It is an excellent source of Vitamin C, Vitamin B9 (folate), Vitamin K, Vitamin B6, and zinc. Additionally, it offers dietary fiber and protein, making it a nutrient-dense vegetable that can support overall health and well-being.
High Fiber Content for Digestive Health and Weight Management
The high fiber content in sayote not only aids in digestion by promoting bowel regularity but also contributes to weight management. Consuming fiber-rich foods like sayote can help you feel full for longer periods, reducing the likelihood of overeating or indulging in unhealthy snacks. Furthermore, the fiber in sayote can improve gut health by supporting the growth of beneficial bacteria.
Low-Calorie Green Veggie for Healthy Diet Plans:
Sayote is low in calories, carbs, and fat, making it an ideal choice for those looking to maintain or lose weight. Including this nutrient-packed vegetable in your weight loss diet plan allows you to enjoy delicious meals without compromising your calorie intake. The low glycemic index of sayote also makes it suitable for people with diabetes or those monitoring their sugar consumption.
Antioxidant Powerhouse to Combat Cellular Damage:
According to Healthline, antioxidants are compounds found in various foods that protect against cellular damage, reduce inflammation, and lower stress within the body. Sayote is rich in antioxidants, particularly Vitamin C, which helps neutralize free radicals, support immune function, and promote healthy skin. By incorporating sayote into your diet, you can enjoy the benefits of these antioxidants and promote overall wellness.
Sayote May Help in Blood Sugar Control
Sayote’s low carb content and high fiber make it an excellent option for those looking to regulate their blood sugar levels. The soluble fiber in sayote slows down the absorption of carbs, potentially reducing blood sugar responses after eating. This feature can be particularly beneficial for individuals with diabetes or those who need to maintain steady blood sugar levels.
Those are some of the Health Benefits of Sayote
Sayote, or chayote squash, is a nutrient-packed green vegetable that offers a range of health benefits, making it a valuable addition to any diet. From its rich vitamin and mineral content to its high fiber, low calories, antioxidant properties, and potential blood sugar control, sayote is a versatile and delicious choice for health-conscious individuals. Don’t hesitate to include this remarkable green veggie in your meals for a tasty and nutritious experience.