May 17


The Effects of Chayote on Insulin and Blood Glucose Levels (Recipe)

By Gabriela

May 17, 2021

Chayote is a nutrient-dense squash providing 18% of the daily value (DV) for dietary fiber, 21% of the DV for vitamin C, 14% of the DV for manganese, and only 38 calories per cup. However, how does it affect blood glucose and insulin?

Is it good for people with diabetes?

Effects of Chayote on Blood Sugar

The Food and Function published an animal study in 2011 which shows consuming chayote juice before starchy meals could help reduce the increase in blood glucose. Still, more research is needed to prove the blood sugar-lowering effects of chayote in people.

Effects of Chayote on Insulin Resistance

Healthline suggests chayote, along with other vegetables,  can limit the actions of protein-tyrosine phosphatase 1β. This enzyme is partially responsible for the development of insulin resistance and type 2 diabetes.

However, we still can’t recommend it for reducing blood glucose levels due to the small number of clinical trials.

Some Considerations

Chayote may also reduce blood pressure and act as a diuretic, so it’s best to consult a doctor if someone takes blood pressure medications or diuretics. However, we could probably take it in moderate amounts, making sure we don’t overeat it.

How to Eat It

The taste of chayote is similar to that of summer squash and cucumber, so we can prepare it in the same way as these veggies. It’s good in combination with lemon and lime juice, coconut milk, chilis, garlic, scallions, cilantro, curry powder, and cumin.

Also, we can puree it to make a soup using chicken stock, garlic, onion, red pepper flakes, and cilantro. Another option is to combine it with potatoes, garlic, onions, and chicken as the main dish.

Bonus: Stewed Chayote Squash Recipe

Serves 4 people

Nutrition Facts:
  • Calories – 105
  • Fat – 5g
  • Trans Fat – 0g
  • Saturated Fat – 1.1g
  • Carbohydrate – 11g
  • Sugars – 5g
  • Fiber – 3g
  • Cholesterol – 5mg
  • Protein – 4g
  • Sodium – 45mg


  • Chayote squash – 1 lb.
  • Olive oil – 1 tbsp.
  • Onion, chopped – 1 medium
  • Garlic, thinly sliced – 2 cloves
  • tomato, chopped – 1 large
  • Canned chipotle chili in adobo sauce, minced – ½ to 1
  • Fat-free sour cream – 1/3 cup
  • Parmesan cheese – ½ oz.


Peel the chayote and remove the pit. Then, cut it into small chunks and put them aside. Add the garlic and onion to the heated oil and cook for five minutes over medium heat. Don’t forget to stir.

Next, add the tomato, chayote chunks, and chili. Cover and simmer for half an hour on lower heat. Then, remove from heat and add the sour cream. Mix well and sprinkle with the cheese.


  • Gabriela

    Co-Founder & Editor-in-Chief of Diabetes Health Page, Fitness trainer and instructor has dedicated her career to educating and informing people for over 10 years. As one of the most passionate diabetes advocates, Gabi has worked tirelessly to ensure that those people receive the education and support they need to properly manage their diabetes and achieve their health, fitness and weight loss goals.

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