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. 

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. 

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. 

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. 

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. 

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.

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It’s that time of year when winter squash varieties appear at farmers’ markets or on grocery store shelves. Squash fall into two categories: winter and summer. The category they fall into depends on whether they’re harvested and consumed when they are immature or fully developed. Winter squash varieties include butternut, acorn, kabocha, and Delicata, to name a few. 

When mature, winter squash have a hard exterior (rind) that protects them from the elements, such as frost, snow, wind, and rain. That is why they are ideal for long-term storage. The squash you acquire will dictate the type of dish you can make with it. Some squash varieties, such as spaghetti squash, can be the star of the show, while others work for appetizers or sides. Continue reading to learn about some excellent winter squash that exhibit impressive health properties. 

Spaghetti Squash

Trying to avoid pasta? Spaghetti squash is a great alternative that offers much more nutrients than packaged pasta. When you cook spaghetti squash, the flesh takes on a stringy texture, which resembles noodles. It is much lower in carbs than other squash in this list, providing just 29.9 grams of carbs per cup. Additionally, spaghetti squash offers B vitamins, vitamin C, manganese, and fiber, but is lower in nutrients when compared to butternut or acorn squash varieties. 

Kabocha Squash

The kabocha squash, or Japanese pumpkin, has a dark green exterior and bright orange flesh that is surprisingly sweet. You can roast, steam, or boil kabocha squash and add it to stews, soups, baked goods, and even salads. Because of its inherent sweetness, kabocha squash is a common ingredient in sweet dishes like pies and cakes. Nothing beats a savory kabocha squash winter soup, though! Kabocha squash exhibits impressive antioxidant activity, being high in vitamins A and C. It is also a great source of potassium, calcium, beta-carotene, and fiber.

Blue Hubbard Squash

Quite an interesting name for a squash, don’t you think? This unique winter squash has a beautiful bluish-green rind and sweet, yellow flesh that is rich in fiber, potassium, vitamins A and C, and other nutrients. One cup of this squash provides 10 grams of fiber, which satisfies 35% of the recommended daily intake (RDI) of fiber. Eating more fiber helps promote digestive health, regulating bowel movements and fueling the growth of beneficial gut bacteria. 

Acorn Squash

The acorn squash belongs to the same plant family as zucchini, pumpkins, and butternut squash. Shaped like an acorn, this squash can vary in color, with the exterior ranging from white to dark green. The flesh is yellow-orange and offers a slightly sweet yet nutty flavor, making it great for fall and winter dishes. Acorn squash is a great source of anti-inflammatory and antioxidant compounds, including alpha-carotene, beta-carotene, and zeaxanthin, all of which work to fight oxidative stress. Finally, acorn squash is rich in vitamins A and C, some B vitamins, potassium, and magnesium. 

Delicata Squash

The Delicata squash isn’t quite as popular as acorn or butternut squash, but it does have a naturally sweet flavor. The flavor is very similar to that of the pie pumpkin, but it has a thin, tender skin, making it easy to peel. It is low in calories and rich in potassium, making it a great food for people who aim to control blood pressure. One cup of Delicata squash provides 13% of the RDI of potassium. Delicata squash is also highly versatile and a great source of complex carbohydrates. 

Butternut Squash

Butternut squash is one of the most popular types of winter squash, exhibiting a sweet, nutty flavor. Packed with fiber, vitamins, minerals, and protective plant compounds, butternut squash needs to be on your fall and winter grocery list. One cup of cooked butternut squash provides 100% of the RDI of vitamin A, and over 30% of the RDI of vitamin C. Both of these vitamins act as antioxidants, working to neutralize free radicals in the body. That process helps protect cells against damage that may potentially cause disease. In addition to the vitamins A and C, butternut squash contains potassium, manganese, magnesium, and plant pigments. 

Red Kuri Squash

This type of Hubbard winter squash is quite striking and has an interesting tear-drop shape with a vibrant reddish-orange exterior. The flesh is highly sweet and packs a serious nutritional punch, offering lots of vitamins A and C, and minerals like potassium. The skin becomes very tender and edible when you thoroughly cook this squash, making it very easy to handle. It is a common ornamental squash for common decor, but don’t forget that you can eat it too!

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Pasta is the go-to meal for millions of people around the world. It’s readily available, easy to make, affordable, and it fills you up. A novice cook can execute a pasta dish, or an experienced chef can take pasta to places you never thought possible. Unfortunately, pasta is high in calories and carbohydrates. It also contains enriched flour and processed ingredients, which can lead to uncomfortable bloating, indigestion, constipation, and even gas. 

Because people are more aware of their food intake nowadays, they want foods with fewer calories and carbohydrates. Given the popularity of gluten-free and ketogenic diets, people turn to healthier, low-carb foods. Some people don’t even subscribe to those diets; rather, they simply want to feel less bloated and healthier.

Why Pasta Is Not Low-Carb Friendly

The boxed pasta that people purchase at the grocery store is a completely different food product than the pasta people ate in Italy centuries ago. The original combination of ingredients was durum wheat flour mixed with eggs or water. Even traditional pasta like that contains about 30 grams of carbs per 100 grams. The boxed, enriched, processed pasta of today contains about 37 grams or more carbs per 100 grams. 

Pasta is a perfect food, and you can still enjoy it, so long as you choose healthier, low-carb alternatives. You don’t have to give up your pasta cravings! If you follow a low-carb diet or simply want to avoid bloating, the following pasta alternatives are for you.

Spaghetti Squash

This is quite an amazing squash, because it shreds into spaghetti-like noodles after cooking. The important rule is to not overcook it because it will turn out mushy. It contains a diverse mix of vitamins and minerals, and the carb content is about 20% of what a typical bowl of pasta contains. For tips on how to cook the perfect spaghetti squash, please click here. 

Black Bean Pasta

Made from black beans, this pasta alternative is available in most grocery stores. Because people on the ketogenic diet can enjoy legumes, this black bean pasta is an excellent option. In fact, the net carb content is 5 grams. And while black beans are lower in fat, they do contain a lot of protein (about 25 grams per serving, according to the box). 

Hearts Of Palm Noodles

This is one of the craziest things you’ve ever heard about, right? Who knew that hearts of palm could be transformed into noodles?! The flavor of the noodles is slightly nutty and some consider it to be similar to artichokes. This makes these noodles pair well with lemon-based or pesto sauces. A great brand to purchase is Palmini, but you may not have luck finding them in your average grocery store. You may need to order them online, or purchase in a health food store. 

Spiralized Vegetables

Oh, we love us some spiralized vegetable noodles here at Dherbs. You can easily turn a zucchini into vegetable noodles with a spiralizer. There are other vegetable noodles, but this is a very low-carb option. If you don’t want to go through the effort, many supermarkets have zucchini noodles for sale. Vegetable noodles are typically 3-10 times lower in carbs than a regular box of pasta, and they offer more vitamins, minerals, fiber, and antioxidants. They don’t require much cooking time either!

Almond Flour Pasta

The preparation of almond flour pasta and regular wheat or white flour pasta is very similar. The only difference is that almond flour pasta contains a lot less carbs. Almond flour pasta only contains about 1.6 grams of carbs and 1.6 grams of dietary fiber. That means the net carb content is zero. Compare that to the 76 grams of total carbs from enriched pasta! Additionally, almonds contain beneficial nutrients like vitamin E, magnesium, healthy fats, and manganese. 

Lentil Noodles

There’s nothing like a healthy bowl of lentils. Now imagine those lentils in noodle form smothered in a delectable sauce! That’s right, folks, lentil noodles are a thing and they are rich in protein and fiber. Most lentil pastas are red because they use red lentils, and common forms include penne and rotini. They are excellent low-carb noodles that are readily available in most grocery stores. 

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Spaghetti squash is probably the best gluten-free pasta option in existence. Not only is it nutrient-dense, but it also has a similar texture to real spaghetti, provided you cook it correctly. The last thing you want to do is overcook spaghetti squash because it will become mushy. You won’t be able to shred it like spaghetti if this happens.

As far as the sun-dried tomato sauce goes, it is incredibly easy to make and packed with flavor. The picture for this recipe has the entree plated in the skin of the spaghetti squash half. You don’t need to do this, but it does make you feel fancy. It’s much easier to spoon the sauced squash into a bowl and enjoy it that way. Don’t forget to top with freshly chopped basil or parsley.

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We love Italian food, but typical recipes are loaded with unhealthy carbs and refined grains. So many people resort to enriched pasta from packages, and these carbs can impair digestion. Use the light and delicious spaghetti squash as a healthy substitute. Just don’t overcook it because it will turn to mush!

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It’s no secret that everyone loves pasta, but the processing, excess carbs, and lack of nutrients makes it an unhealthy option. Spaghetti squash is a great alternative because it can turn into noodles. It is rich in potassium, vitamins A & C, and it is keto approved!

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Get your sauce ready because January 4^th is National Spaghetti Day. Typically made from semolina flour, spaghetti originated in Italy, but has become a worldwide favorite. Although there are countless spaghetti and pasta dishes, we want you to try a new approach to National Spaghetti Day. This year, we are celebrating spaghetti squash!

Spaghetti Fact: Americans purchased about 1.3 million pounds of spaghetti in the year 2000. If you lined all the noodles in those packages up, they could circle the Earth nine times.

What Is Spaghetti Squash?

Spaghetti squash is very versatile and is low in carbohydrates. Consider this: one cup of regular pasta has 200 calories, while one cup of cooked spaghetti squash only has 42 calories. Like carrots, spaghetti squash contains beta-carotene, which is beneficial for healthy eyesight, lowering cholesterol levels, and great for people with insulin resistance. Additionally, spaghetti squash is rich in omega-3 and omega-6 fatty acids, which promote healthy brain function and help to fight heart disease.

Since spaghetti squash is still in season, you should take advantage of the following recipes. Roasting spaghetti squash is the best way to cook it to get the desired spaghetti-like texture.

Baked Spaghetti Squash That Is Vegan And Keto

Spaghetti squash is a great alternative because it can turn into noodles. It is rich in potassium, vitamins A & C, and it is keto-approved!

Click here to make the recipe.

Spaghetti Squash alla Puttanesca

This dish pays homage to an Italian classic. You’ll get to enjoy all the same flavors of a classic puttanesca, but you won’t be eating all the calories from regular spaghetti!

Click here to make the recipe.

Butternut Squash Pasta In A Sun-Dried Tomato Sauce

This isn’t spaghetti squash, but we couldn’t resist giving you this butternut squash recipe. Butternut squash is in season, after all. These butternut squash noodles are dressed in a thick sauce sun-dried tomato sauce, which makes for a satisfying pasta experience.

Click here to make the recipe.

Bonus Recipe: Pasta all Checa

This recipe is too similar to spaghetti to exclude it from National Spaghetti Day. Traditionally, this dish is served during the summer because that’s when tomatoes are at their peak. It’s herbaceous and wonderfully filling.

Click here to make the recipe.

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Pasta has reached global fame, and is celebrated for its comforting nature and versatility. Coming in all shapes and sizes, pasta is a dish best served however you please. Whether you like it cold, hot, in a main dish, or as a side, pasta is appreciated around the world, but how healthy is this food that we have come to know and love?

In present day, the majority of pasta products are made from common wheat. These pasta varieties cost about one dollar per box of pasta, and then are enriched. The reason companies enrich pastas with nutrients is due to the processing. The grains are milled and scraped of the outer bran layer, which contains all of the vitamins and minerals. All that remains after processing is a nutrient-poor, starchy endosperm. The enrichment process aims to bring white flour back to the nutritional level of whole wheat, but many minerals get discarded in the process.

Enriched Pasta

Food fortification of all white flours with folic acid became a mandatory practice in 1998, which is the same year that the inaugural World Pasta Day event took place in Naples, Italy. The reason this was implemented was to help prevent neural-tube defects, or birth defects of the spinal cord and brain. While one cup of real unrefined whole-wheat pasta naturally contains 7 micrograms of folate (the natural form of folic acid), one cup of enriched pasta contains 108 micrograms of folic acid. That being said, pregnant women are not encouraged to rely on pasta for their folate intake. Instead, they should turn to foods like broccoli, asparagus, black beans, oranges, artichokes, lentils, avocado, and spinach.

Sadly, refined pasta is the most commonly consumed variety, but the consumption of this pasta is associated with bloating, digestive discomfort, and decreased feelings of fullness after consumption. When you consume real pasta, which has not been refined, studies show that it decreases appetite and increases feelings of fullness. Additionally, mounting evidence suggests that consuming refined grains increases the risk of obesity, high cholesterol, high blood pressure, insulin resistance, and heart disease.

Nobody should rely on pasta alone to obtain various nutrients. Even though whole grain unrefined pasta contains fiber, manganese, copper, B-vitamins, and selenium, it is best to consume a balanced diet that is rich in vegetables, fruits, nuts, seeds, legumes, and whole grains to satisfy your nutritional needs. Eating pasta doesn’t have to be unhealthy, though. To help you celebrate World Pasta Day, here are some tasty, healthy recipes to expand your pasta horizon.

Butternut Squash Pasta In A Sun-Dried Tomato Sauce

These butternut squash noodles are dressed in a thick sauce sun-dried tomato sauce, which makes for a satisfying pasta experience.

Click here to make the recipe.

Cauliflower Bolognese Sauce With Zucchini Noodles

We just can’t get enough of this cauliflower bolognese because the flavors are big, bold, and in your face delicious. Try it post cleansing.

Click here to make the recipe.

Pasta alla Checca

This dish is classically served during the summer because that’s when tomatoes are at their peak. It’s herbaceous and wonderfully filling.

Click here to make the recipe.

Vegan Spaghetti Squash alla Puttanesca

Not only is spaghetti squash healthy and low in carbs, it is positively delicious and a great vehicle for retaining the flavor of sauces.

Click here to make the recipe.

Mediterranean Zucchini Pasta

This recipe helps to shake up what you know about zucchini noodles. It has lots of assertive flavors, so make sure that you get the measurements right.

Click here to make the recipe.

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Winter squash are often viewed through a negative lens, due to them being high in carbohydrates and starchy. This limited view of squash can scare people away form reaping the myriad health benefits, including the healthy carbs that people love to hate. The complex carbohydrates in squash slow the release of sugar inside the digestive tract after consumption. Squash even show up low on the glycemic index (GI) scale.

What Are Squash?

Often identified as vegetables, squash are technically fruits that include zucchini, marrows, pumpkins, courgettes, butternuts, kabocha, acorn, and spaghetti varieties. People have simplified the many types of squash by categorizing them into summer and winter varieties. Squash may be one of the largest food groups cultivated on earth, with archaeological evidence suggesting that squash were grown over 10,000 years ago. They are very versatile for culinary applications and contain a diverse mix of vitamins, minerals, nutrients, and organic compounds. Let’s explore some of their most notable benefits below.

Anti-Inflammatory

Inflammation is not solely reserved for arthritis or gout patients; rather, it can occur anywhere in the body and cause a variety of symptoms. The carotenoids (lutein, beta-carotene, and zeaxanthin), omega-3 fatty acids, and polysaccharides called homogalacturonan in winter squash have demonstrated anti-inflammatory activity. Preliminary studies show that winter squash may reduce gastric inflammation, including ulcer reduction.

Ultimate Nutrient Support

Now you can enjoy winter squash for more than the delicious flavors! Winter squash are vitamin superstars, being some of the richest plant-based sources of B vitamins. They are also rich in vitamins A, C, E (from the seeds), K, and an array of carotenoids. As far as the mineral content goes, most winter squash are great sources of iron, zinc, copper, potassium, magnesium, and small amounts of calcium. All of these macronutrients, antioxidants, phytonutrients, vitamins, and minerals provide comprehensive nutrient support.

Heart Health

Due to the magnesium and potassium content, winter squash provide defense against cardiovascular problems. Potassium acts as a vasodilator, meaning it relaxes tense blood vessels and arteries, which ultimately helps to increase blood flow. This process makes it easier for oxygen to travel to various organs and it reduces stress on the heart. The pectin and fiber content of winter squash also help to scrape built-up cholesterol from arterial walls, reducing the risk of atherosclerosis, stroke, and heart attack.

Healthy Vision

The average serving of winter squash typically contains over 400% of your recommended daily intake of vitamin A. This is attributed to the high amount of beta-carotene, which is an enzyme to form vitamin A in the body. Beta-carotene is necessary for healthy vision, and higher levels of this carotenoid has been associated with reduced risk of glaucoma, cataracts, macular degeneration, and other vision complications.

Bone Health

If you want to make your bones stronger, it’s time to fill up on winter squash. The high vitamin and mineral content in winter squash helps develop bone matter and bone density. According to a study conducted by Michigan State University, the zinc, manganese, calcium, and other trace minerals in winter squash can reduce the risk of osteoporosis as you age, and make your bones more durable overall.

Now that you have all of this information about squash, you need to know how to incorporate it into your diet. Experiment with different squash and find which ones you like the best. Here are some of our favorites to start you off.

Roasted Butternut Squash And Carrot Soup

Fall is just around the corner, which means that there are new produce items to cook with! Try one of our fall favorites: butternut squash!

Click here to make the recipe.

Baked Spaghetti Squash (Vegan + Keto)

Replace those unhealthy carbs from enriched, processed pasta with the essential nutrients in spaghetti squash! Make this your next dinner.

Click here to make the recipe.

Cinnamon Roasted Butternut Squash

Take advantage of butternut squash while they are still in season! Bake this simple butternut recipe to enjoy the classic flavors of fall.

Click here to make the recipe.

Vegan Stuffed Acorn Squash

Filled with the spices and ingredients of fall, these stuffed acorn squash are the perfect fall entree.

Click here to make the recipe.

Smoky Butternut Squash Sauce With Pasta And Greens

While this recipe requires some extra effort, you won’t regret it once you take that first bite. It’s smoky and sweet with a hint of spice.

Click here to make the recipe.

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Spaghetti squash is one of the best vegetables of fall and winter. It is a versatile ingredient that can be used in creative and healthy ways. These hearty quinoa & spinach boats are filling and packed with some vibrant flavors of fall. If you want, you can add more vegetables like kale, tomatoes, and fresh parsley for added nutrition and flavor.

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