Enjoy The Flavors And Health Benefits Of Winter Squash

Sweet dumpling, kabocha, carnival, delicata, curi, butternut, and blue hubbard are some of the poetic names given to varieties of winter squash.

With a moderate glycemic index of 51, winter squash should be consumed in moderation, but its outstanding nutritional qualities have a positive overall effect on our health.

Winter Squash and Diabetes

Though higher in calories and carbohydrate than non-starchy vegetables, winter squash has fewer calories and carbs than potatoes, and squash properties aid diabetes care by supporting our digestive, immune, and cardiovascular systems:

  • Fiber. The fiber in winter squash helps us feel full and satisfied, promotes good gut health, slows the absorption of sugars into our bloodstream, and aids elimination. One cup of squash has about 2 to 3 fiber grams.
  • Vitamins. Winter squash’s vitamin C helps the immune system ward off or fight infection, and works to prevent free-radical cell damage; its vitamin A also supports the immune system, and is necessary for eye and skin health. The vitamin K in winter squash aids the absorption of calcium to keep our bones strong, and its supply of B vitamins - B1, B3, B6, pantothenic acid, and folate - plays a role in blood glucose regulation.
  • Minerals. Our bones benefit from winter squash minerals such as manganese, calcium, copper, and zinc. Copper also has antibacterial, anti-viral, and anti-inflammatory properties; it facilitates wound healing, and the production of new cells. The substantial potassium in winter squash promotes normal blood pressure, and heart health.
  • Carotenoids. The carotenoids that give winter squash a lovely orange and yellow coloring are powerful antioxidants that protect our cells, and help prevent cardiovascular disease. No one food offers a higher percentage of certain carotenoids than winter squash.
  • Healthy Fats. Though fewer than 15 percent of winter squash calories are from fat, a cup of baked squash gives us about 340 mg of anti-inflammatory omega-3 fats.

Winter squash may also have health benefits barely recognized. For instance, they contain certain polysaccharides that were found to lower blood sugar, improve glucose tolerance, and raise insulin levels in animals with diabetes.


Winter Squash Tips

For longevity and best flavor, choose winter squash that is firm, heavy for its size, and has a dull, hard rind. Store it away from direct light and extremes of heat or cold. Cover cut pieces of squash in plastic wrap and refrigerate—it will keep for one to two days.

The quickest, and most nutrient rich way to prepare winter squash is to steam 1-inch cubes of it for about seven minutes. All varieties - except kabocha and butternut - require peeling before steaming, which can be accomplished with a potato peeler, or knife. One serving option is to dress the steamed cubes with some olive oil, soy sauce, ginger, and a sprinkle of pumpkin seeds.

Cubes of winter squash can also be added to veggie soups, or puree them and top with cinnamon and a bit of maple syrup. There are plenty of winter squash recipes on the Internet to explore as well.


Sources: Health Benefits Times; Diabetes Meal Plans; World’s Healthiest Foods
Photo credit: Rudi Riet


More Articles

With its slightly nutty flavor, chewy texture, and nutritional punch farro is an ancient whole grain worth a place in our pantry.

Farro...

Having diabetes is cause for concern, however it doesn’t mean that you need to eliminate all of your favorite foods from your diet completely....

With diabetes becoming more of an epidemic each and every day, being knowledgeable about the disease, its effects on the body as well as ways to...

If you’re a diabetic or live with one, it can be tough trying to figure out the best foods to eat because your priority is to control your blood...

In this post, I will show you the 10 best ice creams for diabetics.

When you think of sweetened foods that a diabetic shouldn’t consume,...

More Articles

If you’re living with diabetes, snacking is a necessity because going for more than 3-4 hours without eating can be detrimental to your health....

For diabetics, choosing healthy snacks can be a daunting task.

A good rule of thumb is to pick out snacks that are rich in protein, fiber,...

According to information available through the National Institutes of Health, there’s an estimated 462 million people in the world who are...

Eleven Clinical Studies

After eleven clinical studies and 300,000 participants, researcher Vasanti Malik and her team of researchers...

Diabetic women often have a harder time losing weight than non-diabetic women. A study funded by Jenny Craig proved that diabetic women have an...

Many recent studies have proved that magnesium levels are lower in patients with diabetes than in non-diabetics. This magnesium...

Fluid retention, also known as edema, is a problem that affects many diabetics, especially those with type 2 diabetes...

Some of us might be thrilled if we could manage our blood sugar by sitting in a hot tub or sauna, instead of working up a sweat biking, or using...

Cooking and baking with the ancient cereal grain sorghum has health benefits for people with diabetes, and those with weight control issues....

When it comes to certain foods, there are always questions as to whether or not a diabetic can have them without...

Matcha tea is a rich, creamy, full-bodied beverage with amazing nutritional properties that address several diabetes health concerns.

The...

Salads are good example of foods that type 2 diabetics can enjoy with relatively low guilt. With the right greens and other elements added, salad...

Remaining gainfully employed is important to many people. Those who live with any form of diabetes may find that some lines of work are more...

Learning that you have diabetes does mean making some lifestyle changes. One of the areas that needs attention is your diet. Most people find that...

One of the more challenging aspects of life as a type 2 diabetic is managing your diet. There’s often the temptation to avoid certain foods...