Keto Chayote Gratin Recipe - Cheesy Low Carb Gratin! (2024)

FAQs

Is chayote a low carb food? ›

Chayote is relatively low in carbohydrates and relatively high in fiber, a nutritional combination that can help you maintain healthy blood sugar levels. High levels of fiber in chayote make it so that you feel fuller after eating less.

Chayote, also known as mirliton squash or vegetable pear because of its pear-like shape and size, is pale green on the outside, with white flesh on the inside. It's crunchy and mild "with a slightly sweet taste and light notes of cucumber," according to Specialty Produce.

Peel the chayote and cut it into finger-sized strips. Cook these strips in boiling salted water for six to eight minutes or until tender. Refresh under cold water and drain.

Chayote squash is low in total carbs and high in soluble fiber, which may help regulate blood sugar levels ( 7 ). Soluble fiber slows down your digestion and absorption of carbs, which reduces your blood sugar response after eating ( 8 ). Chayote may also improve blood sugar control by affecting insulin.

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 is high in fiber, which can be beneficial for digestion but may also lead to gastrointestinal discomfort, including bloating, gas, and diarrhea in some people, especially if consumed in excess.

Chayote is a mild-tasting squash with a crisp texture that's low in calories yet high in fiber, vitamins, minerals, and protective plant compounds. Regularly consuming chayote may provide several health benefits, from improving the body's antioxidant defenses to lowering blood pressure and blood sugar levels.

The lower calorie and carb content makes it an easy addition into your meal plan for diabetes. In addition, the higher fiber can even support healthy weight loss efforts if you need to lose weight to help control your diabetes. On top of all of that, chayote might even help you better control your blood sugar.

The chayote goes by many names: “custard marrow,” “vegetable pear” and “mirliton” — the latter used extensively in Louisiana. Others call it “christophine,” “choko,” “iskut,” “mango squash,” “xuxu” and “machuchu.” The vines of the chayote plant are durable but flexible, and are used in the making of hats and baskets.

Chayote (aka vegetable pear or mirliton) is a type of summer squash, says Wesley McWhorter, M.S., R.D., chef and dietitian at UTHealth School of Public Health. It's technically considered a fruit — much like a tomato — but it probably isn't something you want to bite into like an apple.

What is the sticky stuff on chayote? ›

Chayote skin is edible, though most cooks prefer to remove it with a peeler. Rinse peeled chayotes under cold running water to remove the sticky sap that is just below the skin before using.

You can either divide it in half, or slice off a small, 1 inch-thick piece at the tip. Rub the cut sides of the sayote together to draw out the sap. A white foam should form around the edges and on the surface of the sayote. Once you get all of the sap out, rinse it off with running water.

Look for one that's about the same texture as a pepper, meaning avoid any that seem overly wrinkled. Don't forget to check for blemishes and bruising. Make sure that the chayote you choose only has one color. Light green is the color you want it to be, but sometimes they can range from dark green to white.

Chaoyte fruit has a mild flavor, often described as a cross between a cucumber and a potato. This blandness makes it the perfect blank canvas to serve as a foundation for any number of Paleo, low carb, ketogenic, or AIP (autoimmune protocol) substitutes for starchy side dishes.

Absolutely! As you go down a ketogenic diet, you start to dive into a world of culinary creativity, especially when it comes to finding substitutes for beloved fruits and vegetables that may not fit the keto macros. Let's learn more about an intriguing contender in the keto-friendly produce section: the chayote squash.

Some vegetables with the lowest amount of carbohydrates include mushrooms, zucchini, cauliflower, lettuce, kale, and cucumbers.