Is Butternut Squash Good for Diabetes?

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 to save time. I was uncertain how my family would respond to the new vegetable. To my delight, the butternut squash was a huge success! In a moment of excitement, I decided to share my recipe creation with you.

What is butternut squash?

Butternut squash is technically a fruit, as it contains seeds, but is more traditionally served as a vegetable. It belongs to the Cucurbitaceae plant family, which also includes cucumbers, pumpkins, and melons.

This squash is slightly sweet with a nutty flavor and is often described as a cross between a pumpkin and a sweet potato. It has been sold since 1944 and is now found at most grocery stores.

Why is butternut squash a lower-carb choice?

Squash is often called a "starchy" vegetable, similar to potatoes. However, butternut squash has nearly 40 percent less carbs than potatoes and sweet potatoes. This makes it a great alternative for anyone following a lower carb diet.

Health benefits for people with type 2 diabetes

Butternut squash is rich in antioxidants, vitamin A and vitamin C. Antioxidants protect the body from damage caused by free radicals. Experts believe this damage contributes to cancer and other conditions. Researchers note that high blood sugar promotes the formation of these free radicals. Many experts believe this damage is a factor in the development of blood vessel disease, cancer, and other conditions.^1,2

This squash is also a good source of fiber, with 3 grams per 1 cup serving. Fiber slows the absorption of carbs. This results in less of a blood sugar spike after a meal.

Simple roasted butternut squash recipe

Ingredients:

Serves 6 people
Serving Size: ½ cup

• 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

Directions:

• Preheat oven to 400 degrees Fahrenheit.
• Place the cubed butternut squash on a paper towel for approximately 5 minutes to soak up moisture.
• Combine butternut squash, olive oil, salt, pepper, and cinnamon in a large bowl.
• Spread butternut squash evenly on a large baking sheet.
• Roast squash in the oven for 30 minutes.
• Once out of the oven, drizzle the butternut squash with balsamic vinegar.
• Serve immediately.

Nutrition Facts (per serving)

• Calories: 83
• Carbs: 11g
• Fiber: 3g
• Protein: 1g
• Fat: 5g
• Sodium: 199mg