Butternut squash is a type of winter squash that is an excellent addition to a weight loss diet. Here is a comprehensive look at butternut squash nutrition facts, benefits, and how it can help promote weight loss.
Butternut Squash Nutrition Facts
Butternut squash is low in calories and high in nutrients. One cup (205 grams) of cooked butternut squash contains:
| Calories | 82 |
|---|---|
| Carbs | 21 grams |
| Fiber | 3 grams |
| Protein | 2 grams |
| Vitamin A | 453% DV |
| Vitamin C | 27% DV |
| Potassium | 15% DV |
| Copper | 12% DV |
| Manganese | 12% DV |
As you can see, butternut squash is low in calories but high in nutrients like vitamins A and C, potassium, copper and manganese.
Benefits of Butternut Squash
Here are some of the top health benefits associated with butternut squash:
Rich in Antioxidants
Butternut squash contains important antioxidants like beta-carotene, vitamin C and manganese. These antioxidants help reduce inflammation and oxidative stress in the body.
May Promote Heart Health
The potassium in butternut squash acts as a vasodilator, meaning it relaxes blood vessels and decreases blood pressure. The fiber content also helps reduce cholesterol levels.
Boosts Immunity
Butternut squash is loaded with immune-boosting vitamin C. Getting enough vitamin C is key to preventing infection and staying healthy.
Supports Healthy Vision
The high amount of vitamin A in butternut squash converts to beta-carotene in the body, which is important for eye health and night vision.
May Reduce Cancer Risk
The antioxidant content of butternut squash may help protect against certain types of cancers like lung, breast and colon cancer.
Helps Prevent Constipation
The fiber in butternut squash adds bulk to stools and may help prevent constipation. It also promotes regularity and digestive health.
Butternut Squash for Weight Loss
So how exactly can butternut squash promote weight loss? Here are a few reasons why it’s a smart choice on a weight loss diet:
Low in Calories
First and foremost, butternut squash is low in calories. It provides just 82 calories per cup, or 1 cup of cubed butternut squash has about 63 calories.
This allows you to consume a high volume of food for few calories, which is key for weight management.
High in Fiber
Butternut squash is high in fiber, with over 12% of the RDI in each cup (205 grams).
Fiber moves slowly through the body undigested, promoting feelings of fullness and keeping hunger at bay.
One study found that people who increased their fiber intake lost 3.7% more stomach fat over a 5-month period, compared to those who decreased fiber intake.
Helps Control Appetite
The fiber in butternut squash can help control appetite by slowing digestion and decreasing hunger and cravings.
One study found that eating higher fiber veggies was associated with eating less at subsequent meals and over the remainder of the day.
Lowers Blood Sugar Levels
Keeping blood sugar levels stable is key for appetite regulation. Blood sugar spikes and crashes contribute to increased hunger.
The fiber in butternut squash helps control blood sugar levels by slowing digestion and preventing spikes and crashes.
May Boost Metabolism
Some research suggests that compound in winter squash called cucurbitacin E may increase metabolism. However, more studies are needed.
How to Add Butternut Squash to Your Diet
Here are some easy ways to enjoy butternut squash as part of a healthy weight loss diet:
1. Roast It
Roasting brings out the natural sweetness in butternut squash. Try slicing it into wedges, drizzle with olive oil, and roast at 425°F (220°C) for 45–60 minutes.
2. Make Soup
Butternut squash soup is a fall and winter staple. Simply roast squash cubes until soft, then blend into a creamy soup.
3. Add to Salads
Raw butternut squash pairs perfectly with leafy greens, chicken, beans, nuts and a tangy vinaigrette.
4. Grill It
Grilled butternut squash wedges or skewers are delicious. Grill over medium heat for 10–15 minutes until tender.
5. Bake Fries
For a healthy sweet potato fry alternative, slice butternut squash and bake at 425°F (220°C) for 30 minutes until crispy.
Easy Butternut Squash Recipes for Weight Loss
Here are a few healthy and delicious butternut squash recipes to try:
1. Butternut Squash Chili
This vegetarian chili uses butternut squash as the base along with beans, tomatoes, onions, garlic and spices. It’s easy to make in a slow cooker too.
2. Butternut Squash Lasagna Rolls
Lasagna gets a healthy makeover by wrapping butternut squash noodles around a cheesy ricotta filling and baking until perfectly melty and delicious.
3. Butternut Squash Soup
This butternut squash soup is creamy yet low in calories. Roasting the squash brings out its sweetness. Top with plain Greek yogurt for extra protein.
4. Butternut Squash Frittata
Eggs get a nutrition boost when baked with vitamin-rich butternut squash and spinach in this easy veggie frittata.
5. Butternut Squash Salad
Turn fall veggies like butternut squash and Brussels sprouts into a hearty salad by roasting and adding crunchy pecans, tangy feta and a balsamic vinaigrette.
Precautions
Butternut squash is generally well tolerated, but there are some precautions to keep in mind:
Allergies
Some people may have an allergy to squash. Symptoms like hives, itching or swelling should be reported to a doctor.
Bloating and Gas
Eating large amounts of butternut squash may contribute to gas and abdominal discomfort for some people due to the high fiber content.
Pesticide Residue
To minimize intake of pesticide residue, always buy organic squash when possible or thoroughly wash conventional varieties.
Blood Sugar Control
Although butternut squash can help control blood sugar levels, people who take medication for diabetes should monitor blood sugar carefully when increasing fiber intake from any source.
Bottom Line
Butternut squash is a weight loss-friendly food. It’s low in calories, high in fiber and packed with important micronutrients.
Adding butternut squash to soups, salads, main dishes and more can boost nutrition and promote feelings of fullness.
Pair butternut squash with healthy sources of protein and fats as part of a balanced diet to optimize weight loss even more.