Spaghetti squash (Cucurbita pepo) is a fall and winter squash variety that offers a nutty flavor and impressive nutritional profile. It is closely related to pumpkin, zucchini, and other types of squash. Traditionally, it is yellow and oblong in shape, but it can come in various shapes and colors, ranging from dark orange to white. It is naturally rich in fiber, beta-carotene, vitamin c, and other vitamins and minerals that we will highlight in this article.
Before we detail the health benefits of spaghetti squash, we have to cover the name. When you cook spaghetti squash, it shreds into strands that resemble spaghetti noodles. Overcooking it, however, can turn the squash’s flesh into a mushy substance, not strands. It is a low carb and low calorie alternative to traditional pasta that comes with a whole lot more health benefits. The nutritional content of one cup of cooked spaghetti squash provides the following:
- Calories: 42
- Carbs 10 grams (g)
- Fat: 0.4 g
- Fiber: 2.2 g
- Protein: 1 g
- Vitamin C: 6% of the daily value (DV)
- Vitamin B6: 9% of the DV
- Niacin: 8% of the DV
- Manganese: 7% of the DV
- Pantothenic acid: 11% of the DV
Spaghetti squash also contains small amounts of magnesium, potassium, calcium, folate, thiamine, and iron. Continue reading to learn more about the health benefits of this unique squash.Â
May Aid Digestive Health
Spaghetti squash is a great source of fiber, offering 2.2 g in one cooked cup, which satisfies 9% of the DV of fiber. Supplying the body with enough fiber can help optimize digestive health by keeping things moving. For this reason, nutritionists suggest that you find more ways to incorporate spaghetti squash and other fibrous foods into your daily diet.Â
Boosts Bone Health
Spaghetti squash contains manganese, calcium, and magnesium, three minerals that are necessary for strong, healthy bones. It also contains vitamin C, which boosts collagen production, which supports bone structure. Collectively, all of these nutritions contribute to healthy bone density and work to reduce the risk of bone-related health conditions, such as osteoporosis.Â
Helps Support Vision
Most fall and winter squash varieties, including spaghetti squash, contain an impressive amount of beta-carotene, which converts to vitamin A in the body. Vitamin A is integral for maintaining healthy vision. Some research shows that it helps protect night blindness. Spaghetti squash also contains lutein and zeaxanthin, two antioxidants that protect the eyes from sun damage and oxidative stress. The vitamin C in spaghetti squash also works to reduce the risk of cataracts and age-related macular degeneration.Â
May Boost Metabolism
Vegetables can help boost your metabolism, and spaghetti squash is no exception. Nutritionists attribute this ability to the high B-vitamin content, specifically vitamin B6. B vitamins help convert food into energy, which aids the metabolism of fats, carbohydrates, and proteins. Additionally, the rich fiber content helps regulate blood sugar, which also promotes a steady supply of energy throughout the day.Â
May Reduce The Risk Of Chronic Diseases
As discussed in this article, spaghetti squash contains myriad antioxidant compounds, including vitamin C and carotenoids. These antioxidants work to fight oxidative stress and aid inflammation reduction. The fiber helps to lower cholesterol and regulate blood pressure, while potassium works to maintain healthy blood pressure. All of these things help to keep chronic diseases at bay, especially inflammation-related conditions like heart disease, diabetes, and certain types of cancer.
