Spaghetti squash is a type of winter squash that, when cooked, separates into noodle-like strands that resemble spaghetti. It has become popular as a lower-carb gluten free alternative to traditional pasta. In addition to its versatility and nutritional profile, spaghetti squash contains compounds that may have anti-inflammatory effects. Inflammation is a normal immune response, but chronic inflammation is linked to several diseases. An anti-inflammatory diet centered around fruits, vegetables, whole grains, and healthy fats may help reduce inflammation. Let’s take a closer look at the evidence on spaghetti squash and inflammation.
Nutrition Facts of Spaghetti Squash
Spaghetti squash is low in calories but high in nutrients. One cup of cooked spaghetti squash contains (1):
| Calories | 42 |
|---|---|
| Protein | 1 gram |
| Carbohydrates | 10 grams |
| Fiber | 2 grams |
| Vitamin A | 15% DV |
| Vitamin C | 33% DV |
| Potassium | 8% DV |
| Manganese | 10% DV |
Spaghetti squash is particularly high in vitamin A, vitamin C, and manganese. It’s also a good source of potassium and fiber. These nutrients provide some anti-inflammatory benefits.
Vitamin A
Vitamin A is important for immune function. Getting enough vitamin A prevents deficiency, which can cause inflammation (2).
Vitamin C
Vitamin C has powerful antioxidant properties that can help reduce inflammation. Test tube and animal studies suggest vitamin C suppresses inflammatory cytokines, signaling molecules that trigger inflammation (3).
Manganese
Manganese is a mineral that’s essential for nutrient absorption and metabolism. Animal studies show manganese deficiency leads to higher inflammatory markers (4).
Potassium
Potassium supports cardiovascular health. Diets high in potassium have been associated with lower levels of inflammatory markers in some studies (5).
Fiber
The fiber in spaghetti squash may also have anti-inflammatory effects. Soluble fiber feeds beneficial gut bacteria that produce short-chain fatty acids with anti-inflammatory properties (6).
Additionally, spaghetti squash provides antioxidants like beta-carotene, lutein and zeaxanthin that help protect cells from damage by free radicals.
Anti-Inflammatory Compounds in Spaghetti Squash
In addition to its nutritional content, spaghetti squash contains beneficial plant compounds that act as antioxidants and may reduce inflammation.
Carotenoids
Spaghetti squash gets its yellow color from carotenoids—plant pigments with antioxidant qualities. The predominant carotenoids in spaghetti squash are beta-carotene, lutein and zeaxanthin (7).
Beta-carotene is converted to vitamin A in the body and has powerful antioxidant properties. Observational studies associate high beta-carotene intake with lower levels of inflammatory markers like CRP in some populations (8).
Lutein and zeaxanthin accumulate in the retina of the eye and help prevent oxidative damage. Test tube studies show they have anti-inflammatory effects and may suppress inflammatory cytokines (9, 10).
Cucurbitacins
Cucurbitacins are a group of nutrients found in fruits and vegetables from the Cucurbitaceae family, which includes squash.
Test tube and animal studies indicate cucurbitacins have anti-inflammatory effects by inhibiting inflammatory chemicals like COX-2 (11, 12).
However, research on cucurbitacins specifically in spaghetti squash is limited. Further clinical studies are needed on their anti-inflammatory potential in humans.
Tocopherols
Spaghetti squash seeds are especially high in tocopherols like gamma-tocopherol, a form of vitamin E.
Tocopherols have antioxidant properties and may lower certain inflammatory markers.
In a study in over 1,800 people, those with the highest blood levels of gamma-tocopherol had lower levels of two inflammatory markers, CRP and interleukin-6 (13).
Anti-Inflammatory Benefits of Spaghetti Squash
Some evidence suggests that increasing your intake of fruits and vegetables like spaghetti squash may lower markers of inflammation.
In a 6-week study, obese adults who doubled their daily vegetable intake had significantly lower levels of CRP compared to the control group (14).
Other studies show diets rich in vegetables, fruits and anti-inflammatory foods lower inflammatory markers, including CRP, interleukin-6, adiponectin and fibrinogen (15, 16).
Specific studies on spaghetti squash and inflammation are lacking. However, its nutrient content and plant compounds are consistent with an anti-inflammatory diet.
May Lower Heart Disease Risk
Chronic inflammation contributes to heart disease. Eating anti-inflammatory foods may help lower heart disease risk.
In a study in over 700 older adults, a diet rich in anti-inflammatory foods was linked to a 20–46% lower rate of heart attacks and strokes compared to a typical Western diet (17).
Another study associated each 1-point increase in a dietary inflammatory index score with a 7% higher risk of heart disease. The index scored diets based on levels of anti-inflammatory nutrients (18).
By providing antioxidants, fiber and anti-inflammatory compounds, spaghetti squash may help promote heart health. However, direct links between spaghetti squash and heart disease require more research.
May Reduce Risk of Chronic Diseases
Chronic inflammation is involved in the development of conditions like diabetes, cancer and autoimmune disorders.
Following an anti-inflammatory diet rich in plant foods may protect against chronic disease development.
In a review of 24 studies, anti-inflammatory diets were associated with significantly lower risks of diabetes, heart disease, depression and cognitive decline (19).
Another review tied Mediterranean-style anti-inflammatory diets to reduced incidence of metabolic syndrome, cancer and mortality (20).
Including anti-inflammatory foods like spaghetti squash as part of an overall healthy diet and lifestyle may help reduce your risk of chronic diseases.
Other Potential Anti-Inflammatory Foods
In addition to spaghetti squash, many other foods have anti-inflammatory properties. Try adding more of these foods into your diet:
Fruits and Vegetables
All fruits and vegetables are anti-inflammatory to some extent, thanks to their antioxidant content. Especially potent options include leafy greens like spinach and kale. Berries and citrus fruits are also excellent choices.
Herbs and Spices
Herbs and spices like turmeric, ginger, rosemary, garlic and cayenne pepper contain beneficial compounds that have been shown to reduce inflammatory markers (21, 22).
Nuts and Seeds
Nuts and seeds are high in omega-3 fatty acids and other anti-inflammatory nutrients. Try walnuts, almonds, chia seeds and flaxseeds.
Olive oil
Olive oil is rich in anti-inflammatory monounsaturated fats and polyphenols. Extra virgin olive oil may offer the greatest benefits (23).
Fatty fish
Fatty fish like salmon, sardines, mackerel and herring are excellent sources of anti-inflammatory omega-3 fats.
Green tea
The polyphenols in green tea have anti-inflammatory properties. Drinking green tea may help reduce inflammation (24).
Bottom Line
Spaghetti squash provides a variety of vitamins, minerals and plant compounds that may help fight inflammation.
Its nutrients, low calorie content and gluten free status make spaghetti squash a healthy addition to an anti-inflammatory diet.
Including more anti-inflammatory foods like fruits, vegetables, herbs, spices, nuts and healthy fats can help reduce inflammation and promote better health.
However, more research is needed on the direct anti-inflammatory effects of spaghetti squash. Overall, spaghetti squash makes a tasty, nutritious substitute for refined grains as part of an anti-inflammatory diet.