Technically a fruit, but often treated as a vegetable, butternut squash is easily recognizable by its curved rectangular shape. For this reason, it is sometimes called the Crookneck Pumpkin. It has a bright orange color like pumpkin or sweet potato, and the taste is rather similar. Butternut squash has a mild but nutty flavor and is slightly sweet, so it can be used in sweet and savory recipes.
Butternut squash isn’t just a hit in your kitchen because of its bright appearance and delightful flavor. This fruit also has an impressive nutritional profile. “Butternut squash is low in calories but high in nutrients like potassium, fiber, vitamin C and vitamin A,” says Jamie Lee, an East Coast-based registered dietitian at McIntyre. “Butternut squash can be julienned, spiralized, cubed, or mashed, so it can be used in a variety of dishes, including soups, pilafs, salads, sides, and pastas.” Or in a sheet pan in the oven. You can also roast chopped butternut squash for a hearty side dish.
Butternut squash is in season from fall through winter. As such, it’s considered a winter squash, although canned and frozen varieties are usually available year-round. No wonder registered dietitians are fans of butternut squash. They are pleasant to eat, rich in nutrients and have many potential health benefits. Here are seven to consider.
1. Butternut squash may help lower blood pressure
You may have heard that bananas are a great source of potassium, but bananas are not the only option. Contains potassium. This nutrient is key to a heart-healthy diet, especially when lowering blood pressure is one of your health goals.
According to the US Centers for Disease Control and Prevention (CDC), nearly half of adults in the United States have high blood pressure. High blood pressure can damage your heart and increase your risk of heart disease, so don’t ignore your numbers if they’re outside the healthy range indicated by the CDC. One cause of high blood pressure is a high-sodium diet. As the agency points out, sodium is commonly found in processed foods such as crackers, potato chips, and cookies, making them tastier. Let
The good news is that foods rich in potassium can help them relax.A meta-analysis published in 2020 shows that potassium can help lower blood pressure. American Heart Association Journal.
“One cup of cooked butternut squash provides nearly 20 percent of your daily value for potassium,” says Jenna Volpe, a registered dietitian based in Austin, Texas. “Eating butternut squash regularly (several times a week) can significantly increase dietary potassium, which helps support naturally more balanced blood pressure,” she says.
2. Butternut Squash May Help Prevent Eye Disease
Butternut squash has an unmistakable bright orange color, and it’s all due to the presence of beta-carotene. Pigments not only give fruit their color, but they also act as a source of antioxidants that help fend off free radicals to prevent damage and disease.
“Carotenoids in orange fruits and vegetables, like beta-carotene in butternut squash, promote eye and vision health and help prevent eye-related diseases,” says McIntyre.
One review found that taking beta-carotene along with other nutrients has a protective effect against eye disease and macular degeneration. I have found that it helps to
3. Butternut squash is rich in gut-friendly dietary fiber
Meeting nutritional needs isn’t always easy, but if there’s one nutrient that Americans don’t pay enough attention to, it’s fiber. In fact, an estimated 95% of Americans don’t get enough fiber. In the USDA’s 2020-2025 Dietary Guidelines for Americans, he recommends between 28 and 34 grams of fiber per day, depending on age and gender, and eating more fruits and vegetables is usually more common than forage. The answer is to increase your intake.
With approximately 7 grams of fiber per cooked cup, one serving of butternut squash can significantly reduce your daily fiber intake. This has a variety of potential health benefits related to heart health, gut motility, and blood sugar levels, McIntyre says.
‘The fiber in butternut squash removes bad cholesterol from the blood and adds bulk to the stool, making it easier to digest,’ says Volpe. “Dietary fiber also helps lower the glycemic index of a meal, which helps regulate blood sugar levels after meals. It promotes healthy energy levels.”
4. Butternut Squash Supports a Healthy Immune System
While powerful, beta-carotene isn’t the only antioxidant in butternut squash. It is also a rich source of vitamins A, C and E. These nutrients collectively support the immune system and its ability to fight off outside invaders.
“Butternut squash is rich in antioxidants, specifically vitamins A and C and beta-carotene,” says McIntyre. “These antioxidants fight free radical damage in the body and support the immune system.”
During cold and flu season, you might reach for vitamin C-rich foods like oranges and strawberries, but now you can add butternut squash to your list. There’s a reason vitamin C is known as an immune-boosting vitamin. According to one review, lack of vitamin C increases the risk of infection.
5. Butternut squash is a great source of antioxidants
The National Library of Medicine defines antioxidants as substances that prevent or slow cell damage. Examples include beta-carotene, lutein, and vitamins A, C, and E, all of which are found in butternut squash. By making antioxidant-rich foods like butternut squash a staple in your diet, you can support your health in a number of ways.
Beta-carotene, one of the antioxidants found in butternut squash, supports the body’s ability to fight disease. Specifically, its antioxidant and anti-inflammatory properties may prevent many diseases, especially against certain types of cancer, heart-related problems, and other conditions, according to one review. .
“A diet rich in antioxidants like beta-carotene tends to reduce cellular oxidation, which may boost the natural immune response and help reduce the incidence of certain types of cancer. Although antioxidants are not considered a method of primary cancer prevention, the National Cancer Institute believes they can help prevent free radical damage associated with cancer development.
Antioxidants are not only useful for immune health and disease prevention, they are also good for the skin. ), it helps maintain healthy skin,” explains Volpe.
6. Butternut squash may have beneficial effects in treating and preventing diabetes
Food is a palate delight, but its purpose is much more than that. When you eat, your body converts food into energy by breaking down carbohydrates into sugars. For many of us, blood sugar isn’t something that needs to be monitored closely, but that’s not the case for people with diabetes: According to the CDC, about 1 in 10 Americans has diabetes (most of them have type 2) and the chronic disease can be serious.
There is no cure for type 2 diabetes, but the disease can be prevented or in some degree of remission. One way he does that is by making healthy lifestyle changes, such as eating a balanced diet. That’s where butternut squash comes in. Studies show it has some anti-diabetic properties.
While there is a misconception that carbohydrates like butternut squash are not recommended for a diabetes-friendly diet, certain carbohydrates are actually recommended in moderation as part of a broader diabetes-friendly diet. Diabetes America The association recommends filling one-fourth of your diet with high-quality carbohydrate-containing foods that are rich in fiber and vitamins.
7. Butternut Squash Helps Maintain a Healthy Weight
Improving your health is a great motivator when it comes to weight loss. According to the National Institute of Diabetes and Digestive and Kidney Diseases, overweight or obese people are at higher risk of health complications such as diabetes, stroke, heart disease, and high blood pressure. Keeping up can start with what’s on your plate.
‘Fiber- and nutrient-dense foods like butternut squash are low in calories and filling, which can help with weight management and hunger control,’ says McIntyre. Butternut squash is low in calories and fat and high in fiber and essential nutrients. One study found that fiber helps you stay fuller longer, but it also promotes weight loss.
