Spaghetti squash is a delicious and nutritious winter squash that has become popular as a lower-carb substitute for spaghetti. When cooked, the flesh separates into long, spaghetti-like strands that can be served with a variety of sauces. However, spaghetti squash also contains tough stringy parts that some people choose to remove before eating. So should you eat the stringy part of spaghetti squash or not? There are pros and cons to consider.
What is Spaghetti Squash?
Spaghetti squash is an oblong winter squash with yellow skin and orange flesh. It gets its name from the fact that when cooked, the flesh separates into long, spaghetti-like strands that can be served as a pasta substitute.
Some key facts about spaghetti squash:
- Botanical name: Cucurbita pepo
- Plant family: Cucurbitaceae (squash family)
- Native to: Central America and Mexico
- Flavor: Mild, slightly sweet
- Texture: Firm flesh that becomes stringy when cooked
- Average size: 4-5 lbs
- Season: Late summer through winter
Spaghetti squash is an excellent source of vitamin A, vitamin C, manganese, potassium, and dietary fiber. It’s low in calories and carbohydrates compared to regular pasta.
Where are the Stringy Parts Located?
When you cut open a spaghetti squash, you’ll notice thick white stringy strands running lengthwise through the yellow flesh. These strands are concentrated around the seeds in the center cavity.
The strings are made up of tough, fibrous plant material that helps provide structure and support to the squash as it grows. As the squash matures on the vine, these stringy fibers develop and become more prominent.
When you cook spaghetti squash, the flesh softens and separates into spaghetti-like strands, while the stringy parts remain tough and intact. This is why the strings need to be removed before eating for the best texture.
Should You Eat the Stringy Part?
Whether or not to eat the stringy part of spaghetti squash comes down to personal preference. Here are some pros and cons to consider:
Pros of Eating the Strings
- Provides extra fiber: The tough strings are pure insoluble fiber, which can aid digestion.
- More nutrients: Leaving the strings in means you’ll get more nutrition from the entire squash.
- Saves prep time: Removing the strings can be tedious and time-consuming.
Cons of Eating the Strings
- Unpleasant texture: The fibrous strings can be rubbery and tough to chew.
- May cause digestive issues: The extra fiber can cause gas, bloating or diarrhea in some people.
- Strings get stuck in teeth: The tough, clingy texture of the strings makes them likely to get stuck in teeth.
- Alters flavor: The mild flavor of the squash flesh can be overpowered by the bland, woody taste of the strings.
Overall, whether to eat the stringy part comes down to your texture preference and fiber tolerance. Some people don’t mind the extra chew and nutrition, while others find the strings unpalatable.
How to Remove the Stringy Parts
If you opt to remove the strings, here are some techniques:
Use a Fork
The easiest way is to simply use a fork. After cooking and shredding the squash, run the tines of a fork down the strands to lift and separate the strings from the tender flesh. The strings should cling to the fork, allowing you to pull them out.
Slice and Discard the Center
When cutting the squash in half before cooking, first trim out and discard the very center portion where the seed cavity is located. This removes the highest concentration of tough strings.
Peel the Skin
The outer skin of the squash contains a lot of stringy fiber. Peeling it off with a vegetable peeler or knife removes those fibers. However, you also lose beneficial nutrients concentrated in the skin.
Cooking Methods
Proper cooking is key to softening the spaghetti squash flesh while keeping the stringy fibers intact for easy removal. Here are some top cooking methods:
Roasting
Roasting involves rubbing the squash with oil and cooking it whole in the oven at 400°F for 40-60 minutes. The dry heat helps separate the cooked flesh from the strings.
Microwaving
Microwaving is a quick method that involves piercing the squash several times with a knife, then microwaving whole for 12-15 minutes, flipping halfway through. Let it stand 5 minutes before cutting.
Boiling
Boil quartered or halved squash for 15-20 minutes until just tender. Drain and let cool slightly before scooping out the flesh.
Steaming
Steaming over boiling water for 18-22 minutes evenly cooks the flesh without making it mushy. Cool before scraping out the pulp.
Serving Ideas
Once you’ve removed the strings, the possibilities for enjoying spaghetti squash are endless. Here are some popular ways to serve it:
- With marinara or meat sauce, just like pasta
- Tossed with pesto or Alfredo sauce
- In soups, like minestrone or chicken noodle soup
- Mixed into casseroles or baked dishes
- As a nest or bed for other ingredients
- In stir fries or fried rice
- As a side dish seasoned with butter, parsley and Parmesan
The neutral flavor and shredded texture of spaghetti squash allows it to work well in both savory and sweet preparations.
Nutrition Information
Here is the nutrition information for 1 cup of cooked spaghetti squash flesh (without skin or strings):
| Nutrient | Amount |
|---|---|
| Calories | 42 |
| Carbohydrates | 10 g |
| Fiber | 2 g |
| Protein | 1 g |
| Vitamin A | 12% DV |
| Vitamin C | 33% DV |
| Potassium | 14% DV |
As you can see, spaghetti squash provides vitamins, minerals, and fiber, while being low in carbs and calories. Leaving the strings in will provide a boost of additional fiber.
Health Benefits
Some of the top health benefits of spaghetti squash include:
- Low calorie – Spaghetti squash has only about 42 calories per cup when cooked. That’s much lower than traditional pasta.
- Low carb – With only 10 grams of carbs per cup, spaghetti squash can fit into low-carb eating plans.
- High in nutrients – Spaghetti squash provides vitamin A, vitamin C, manganese and potassium.
- May help manage blood sugar – The fiber in spaghetti squash may help regulate blood sugar levels.
- Supports digestion – The fiber content aids digestion and improves regularity.
Replacing traditional grain-based pasta with spaghetti squash is an easy way to decrease calories, carbs, and increase nutrients in your diet.
Cost Analysis
Here is a cost comparison of spaghetti squash versus regular pasta:
| Food | Serving Size | Average Price | Price per Serving |
|---|---|---|---|
| Spaghetti squash | 1 cup cooked | $3 per squash | $0.60 |
| Regular spaghetti | 1 cup cooked | $1.50 per box | $0.20 |
Although regular pasta is cheaper per serving, spaghetti squash provides more nutrients and fewer calories, making it a smart budget-friendly choice for better health. Buying it in season during winter months provides the best value.
Storage
Fresh spaghetti squash can be stored for 1-2 weeks in cool, dry conditions. Leave the squash whole and store it in a dark, well-ventilated area. Once cut, spaghetti squash flesh will only last 3-5 days in the refrigerator.
For longer storage, cooked spaghetti squash flesh can be frozen for up to 3 months. Freeze measured portions in freezer bags or airtight containers. Thaw in the refrigerator before using.
Some tips for optimal storage:
- Buy firm, unbruised squash with intact stems
- Avoid squash with soft spots or mold
- Keep storage area between 50-60°F
- Do not wash before storing
- Wrap cut surfaces in plastic wrap
- Blanch before freezing to stop enzyme activity
Proper storage keeps spaghetti squash fresh and prevents premature spoiling.
Drawbacks
While spaghetti squash is highly nutritious, there are some drawbacks to consider:
- Contains antinutrients like cucurbitacins that may irritate digestion in some people
- Oxalic acid content may be problematic for those prone to kidney stones
- Lower protein content compared to animal-based pasta
- May cause allergic reactions in those sensitive to cucurbits
- Difficult for some to digest due to high fiber and stringy texture
- Can cause flatulence, bloating or diarrhea when consumed in large amounts
As with any food, moderation is key. Introduce spaghetti squash gradually and discontinue use if any discomfort occurs.
Common Questions
Here are answers to some frequently asked questions about spaghetti squash:
Is spaghetti squash keto-friendly?
Yes, spaghetti squash is low in carbs and can fit into a ketogenic diet. A 1 cup serving has 10 grams of net carbs, allowing it to stay within keto carb limits.
What’s the best way to cook spaghetti squash?
Roasting, microwaving, steaming and boiling are all effective cooking methods. Roasting brings out the sweetness while microwaving is fastest.
Can you eat spaghetti squash raw?
Spaghetti squash is not recommended to be eaten raw. It contains cucurbitacins that can irritation and nausea if consumed raw. Always cook spaghetti squash first.
Does spaghetti squash have gluten?
No, spaghetti squash does not contain any gluten. This makes it a safe choice for people with celiac disease or gluten intolerance.
Can you freeze cooked spaghetti squash?
Yes, cooked spaghetti squash freezes well for up to 3 months. Portion it into bags or containers before freezing for easy use.
Conclusion
Spaghetti squash is a versatile, low-carb vegetable that makes an excellent gluten-free substitute for grain-based pasta. While the stringy fibers are edible, most people prefer removing them to enjoy the tender cooked flesh. Use forking, peeling or slicing methods to easily separate the strings from the pulp.
When cooked properly, the mild and delicate flavor of spaghetti squash can be incorporated into both savory and sweet dishes. While moderate consumption is safe for most, excessive intake may cause digestive issues in some. Store fresh squash in cool, dry conditions for up to two weeks, and utilize freezing for longer storage.