Last weekend, while grocery shopping, I was searching for cubed sweet potatoes, but instead I ended up with cubed butternut squash. I often purchase pre-prepped vegetables (and sometimes fruit) to save time. I was uncertain how my family would respond to the new vegetable; to my delight the squash was a huge success! In a moment of excitement, I decided to share my recipe creation with the Type2Diabetes.com community.
What is butternut squash?
- Butternut squash is technically a fruit, as it contains seeds, but is more traditionally served as a vegetable.
- Squash belongs to the Cucurbitaceaeplant family (gourd family), which also includes cucumbers, pumpkins, and melons.
- Squash is slightly sweet with a nutty flavor. It has been described as a good cross between a pumpkin and sweet potato.
- Squash has been sold commercially since 1944 and is now readily available at most grocery stores.
A lower carb starchy vegetable
- Squash has often been labeled, along with potatoes and sweet potatoes, as a “starchy" vegetable. However, by comparison butternut squash has nearly 40 percent less carbohydrates than potatoes and sweet potatoes. This makes squash a great alternative for those following a lower carb diet.
Benefits for people with type 2 diabetes
- Butternut squash gets bonus points for being rich in antioxidants, Vitamin A and Vitamin C.
- “Antioxidants protect the body from damage caused by harmful molecules called free radicals. Many experts believe this damage is a factor in the development of blood vessel disease, cancer, and other conditions.” 1
- According to researchers, Bajaj and Khan, “Hyperglycemia promotes auto-oxidation of glucose to form free radicals.”2
- Learn more about antioxidants and free radicals
- Butternut squash is a good source of dietary fiber. It has 3 grams of dietary fiber per 1 cup serving.
Healthy butternut squash recipe
- 3 cups butternut squash, cubed
- 2 tablespoons olive oil
- ½ teaspoon kosher salt
- 1/8 teaspoon ground pepper
- 1 teaspoon ground cinnamon
- 1 tablespoon balsamic vinegar
- Preheat oven to 400 degrees Fahrenheit.
- Place cubed butternut squash on paper towel for approximately 5 minutes. This will help soak up extra moisture.
- Combine butternut squash, olive oil, salt, pepper, and cinnamon in a large mixing bowl.
- Spread butternut squash evenly on a large baking sheet.
- Roast squash in oven, at 400 degree Fahrenheit, for 30 minutes.
- Once out of the oven, drizzle butternut squash with balsamic vinegar.
- Serve immediately.
Nutrition (per ½ cup serving)
- Calories: 83
- Carb: 11 g
- Fiber: 3 g
- Protein: 1 g
- Fat: 5 g
- Sodium: 199 mg
Do you have a favorite squash recipe? Please share your creations with the Type2Diabetes.com community!
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