Is it good for diabetics to eat chayote?
Chayote is a very familiar fruit in the daily meals of Vietnamese people. One of the outstanding features of this fruit is its high nutritional content. On average, a 203g chayote contains 2g of protein and 4g of fiber (14% of daily fiber needs). In addition, chayote also contains vitamin C, vitamin B9, vitamin K, vitamin B6, manganese, copper, zinc, potassium, and magnesium.
Besides being highly nutritious, chayote is low in calories, fat and sodium... therefore, this fruit can be beneficial for people with diabetes .
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5 benefits of eating chayote for diabetics
Helps control blood sugar
Chayote is low in carbs and high in soluble fiber, which can help regulate blood sugar. Soluble fiber slows down the digestion and absorption of carbs, reducing your sugar response after eating. Chayote also helps control blood sugar through insulin. Insulin resistance is a condition that occurs when cells become less sensitive to insulin, a hormone that regulates blood sugar, which leads to gradual increases in blood sugar and can eventually lead to diabetes.
Research shows that unique natural plant compounds in chayote may play a role in enhancing the effects of insulin by inhibiting the actions of enzymes that interfere with blood sugar control and type 2 diabetes.
Improve heart health
Eating chayote may reduce the risk of heart-related diseases such as high blood pressure, high cholesterol, and poor blood flow. Animal studies have shown that compounds in chayote may help relax blood vessels, improving blood flow and lowering blood pressure.
Additionally, the antioxidant myricetin found in chayote has also been shown to help lower cholesterol.
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Supports liver function
Fatty liver is a condition in which excess fat builds up in liver tissue. Too much fat in your liver can affect its ability to function properly.
Both test-tube and animal studies show that chayote extract can fight fat accumulation in the liver, potentially preventing or treating fatty liver disease.
Antioxidant
Chayote is rich in antioxidants, one of which is vitamin C. In addition to its antioxidant properties, vitamin C is essential for the production of collagen, one of the main proteins found in your skin. Collagen is often credited with giving skin a firm, youthful appearance. Therefore, getting enough vitamin C-rich foods like chayote can help reduce the visible signs of aging.
Support digestive health
The digestive system is responsible for many essential functions of the body such as detoxification, immunity, digestion, and nutrient absorption. According to Healthline, consuming fruits and vegetables like chayote can boost digestive function.
Research has also shown that flavonoid-rich foods like chayote help digestive enzymes break down and excrete waste in the digestive tract. Furthermore, the fiber in chayote can help maintain healthy gut bacteria.
How much chayote is enough for diabetics?
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People with diabetes should note a few things when eating chayote. As mentioned above, chayote contains carbohydrates, so you should control the amount of chayote you eat each day. The recommended daily amount of chayote is about 1/2 kg to 1 kg (equivalent to 250g to 500g).
Only eat chayote cooked with little oil, do not season it too much, and avoid stir-fried chayote dishes or dishes with dipping sauces containing sugar.
To reduce the impact of carbohydrates in chayote on blood sugar, you should combine chayote with foods rich in fiber, protein and fat such as fish, shrimp, eggs, beans, mushrooms, vegetables and fruits.
Source: https://giadinh.suckhoedoisong.vn/them-loai-qua-ban-day-cho-viet-tot-cho-duong-huet-nguoi-benh-tieu-duong-nen-an-de-keo-dai-tuoi-tho-172240731092405906.htm
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