{"id":3774,"date":"2025-02-24T19:26:36","date_gmt":"2025-02-24T19:26:36","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/nutritional-value-and-health-benefits-of-butternut-squash.html"},"modified":"2025-02-24T19:26:36","modified_gmt":"2025-02-24T19:26:36","slug":"nutritional-value-and-health-benefits-of-butternut-squash","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/nutritional-value-and-health-benefits-of-butternut-squash.html","title":{"rendered":"Nutritional Value and Health Benefits of Butternut Squash"},"content":{"rendered":"<p>Pumpkin may be\u00a0the star of the fall and winter seasons, but there\u2019s another type of squash that deserves equal \u2014 if not more \u2014 attention: butternut squash.<\/p>\n<p>It might look a little intimidating, but adding butternut squash to a healthy meal plan is a delicious way to power up your nutrition with vitamins, minerals, and dietary fiber.<\/p>\n<p>Keep reading to learn everything you need to know about this mighty squash.<\/p>\n<h2>What Is Butternut Squash?<\/h2>\n<p>Butternut squash is a winter squash that grows on a vine and is in season during the fall and winter.<\/p>\n<p>It grows with a tough, thick skin on the outside, but inside, the dense yellow-orange flesh has a potato-like texture and a nutty, sweet taste.<\/p>\n<p>Though it\u2019s typically the star of hearty and savory dishes, butternut squash is \u201ctechnically a fruit,\u201d says Sandy Cortez, M.S., R.D.N., registered dietitian and\u00a0owner of InVita Wellness. \u201cAll types of winter squash \u2014 including butternut squash and pumpkins \u2014 are fruits because they have seeds, but they are considered vegetables for culinary purposes.\u201d<\/p>\n<h2>Is Butternut Squash Healthy?<\/h2>\n<\/p>\n<p>Butternut squash is \u201ca nutritional powerhouse,\u201d says\u00a0Megan Wong, R.D.<\/p>\n<p>Every serving packs in a hefty dose of vitamins, providing more than the daily recommended amount of vitamin A, vitamin C, vitamin B6, magnesium, and potassium. It\u2019s also high in antioxidant-like compounds and phytonutrients like carotenoids.<\/p>\n<p>According to the USDA, one cup of butternut squash contains:<\/p>\n<ul>\n<li>Calories: 82<\/li>\n<li>Fat: 0.2 g<\/li>\n<li>Sodium: 8 mg<\/li>\n<li>Carbohydrates: 21.5 g<\/li>\n<li>Fiber: 6.6 g<\/li>\n<li>Sugars: 4 g<\/li>\n<li>Protein 1.8 g<\/li>\n<\/ul>\n<h2>What Are the Health Benefits of Butternut Squash?<\/h2>\n<p>Here are some of the ways that science suggests butternut squash can benefit your health.<\/p>\n<h3>May help maintain eye health<\/h3>\n<p>Butternut squash contains lutein and beta-carotene, a type of vitamin A that\u2019s vital for eye health. It also contains other beneficial nutrients like vitamins C and E.<\/p>\n<p>One study shows that those who consumed higher-than-average amounts of these vitamins\u00a0help fight against age-related eye health degeneration.<\/p>\n<h3>May help improve skin health<\/h3>\n<p>One serving of butternut squash contains more than one-third of your daily needs for vitamin C.<\/p>\n<p>This vitamin is essential for numerous functions in the body, including\u00a0collagen production.\u00a0Collagen is the main protein in bones, hair, muscles, tendons, and ligaments.<\/p>\n<p>It breaks down over time, so having a diet high in vitamin C can help the body produce collagen, protect against the free radicals, and support skin health.<\/p>\n<h2>Can Butternut Squash Help With Weight Loss?<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone  wp-image-179228\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2020\/10\/28144002\/butternut-squash-nutrition-600-weight-loss.jpg\" alt=\"\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>Butternut squash is a complex carb with high soluble fiber levels that aids digestion and keeps blood sugar levels steady.<\/p>\n<p>\u201cBy slowing down digestion, the soluble fiber in pumpkin prevents blood sugar spikes,\u201d says Wong.<\/p>\n<p>Eating foods with soluble fiber can help you feel fuller for longer; studies show that high-fiber, low-glycemic-load foods can help with\u00a0weight management.<\/p>\n<p>Carbohydrates are one of the macronutrients \u2014 along with fat and protein \u2014 that our bodies need to function. While there aren\u2019t such things as good or bad carbs, they can affect our bodies in different ways.<\/p>\n<p>For example, carbs like white bread, soda, and candy, can spike blood sugar, leading to the inevitable crash (and feeling of hunger) soon afterward.<\/p>\n<h2>How to Select a Butternut Squash<\/h2>\n<p>While butternut squash is available all year, it\u2019s best to pick one up when it\u2019s in season during the fall and winter months. And when choosing your squash, make sure you\u2019re picking the right one.<\/p>\n<p>They tend to all look the same, but small signs can help you tell the difference between ripe butternut squash and one with mushy or stringy flesh inside.<\/p>\n<ul>\n<li>Skip a squash if it has any cuts or soft spots because this can speed up spoiling.<\/li>\n<li>Move on if the skin is shiny \u2014 this is a signal that it was picked too early in the season.<\/li>\n<li>A heavy butternut squash with a firm stem means it has plenty of water inside and is ready for roasting.<\/li>\n<\/ul>\n<h2>How to Peel and Cut a Butternut Squash<\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-132469\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2020\/10\/Butternut-Squash-Nutrition.600.2.jpg\" alt=\"Sliced butternut squash on cutting board\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>Peeling a butternut squash might be the most difficult part of preparing it.<\/p>\n<p>\u201cA dull knife is a more dangerous knife, so if you\u2019re tackling this task, be sure to use a well-sharpened chef\u2019s knife to cut the squash in half,\u201d says Cara Harbstreet, M.S., R.D., registered dietitian, and\u00a0owner of Street Smart Nutrition.<\/p>\n<p>Use a spoon to scoop out the seeds and membranes, then slice the rind away from the flesh of the squash, then cube, slice, or dice it into the size you need.<\/p>\n<p>\u201cIf this is difficult, you can microwave the butternut squash for about a minute before peeling,\u201d adds Harbstreet.<\/p>\n<p>Be sure to keep the rind. \u201cYou can use it with other vegetables to make stock for other recipes,\u201d recommends Cortez.<\/p>\n<p>If your knife skills aren\u2019t up to snuff, most grocery stores carry pre-peeled and chopped butternut squash, so you can skip the prep altogether and just get down to cooking!<\/p>\n<h2>Enjoy These Delish Butternut Squash Recipes<\/h2>\n<p>Winter squash is versatile and retains its flavor whether you roast it, steam it or simmer in a stew.<\/p>\n<p>\u201cRoasting\u00a0is the most popular way to prepare a butternut squash because the dry heat helps to caramelize the natural sugars in it,\u201d says Cortez.<\/p>\n<p>But that\u2019s not the only way to prepare it.<\/p>\n<p>Take the taste to the next level by trying out these healthy butternut squash recipes<\/p>\n<h3>1. Roasted Butternut Squash with Cranberries and Feta<\/h3>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-34108\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/04\/Roasted-Butternut-Squash-with-Cranberries-and-Feta-roundup.jpg\" alt=\"\" width=\"600\" height=\"500\" title=\"\"><\/p>\n<p>Whether as a side dish for a full Thanksgiving dinner or a midweek treat, this butternut squash dish is salty and sweet with feta cheese, cinnamon, and cranberries.<\/p>\n<p>Get the recipe.<\/p>\n<h3>2. Butternut Squash Mac and Cheese<\/h3>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-101881\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/10\/Butternut-Squash-Mac-and-Cheese-Roundup.jpg\" alt=\"Kid Friendly Mac-and-Cheese\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>Keep up your healthy eating plan and enjoy the comfort of a heaping bowl of macaroni and cheese with this dish that includes both butternut squash and two kinds of cheese \u2014 all for under 300 calories per serving.<\/p>\n<p>Get the recipe.<\/p>\n<h3>3. Butternut Squash Soup With Ginger<\/h3>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-117488\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2018\/11\/Healthy-Soup-Recipes.Butternut-Squash-Soup-with-Ginger.jpg\" alt=\"Healthy Soup Recipes\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>Warm up on a cold day with this creamy soup that combines the nutritional power of butternut squash with ginger, curry, and coconut milk.<\/p>\n<p>Get the recipe.<\/p>\n<h3>4. Apple Butternut Squash Soup<\/h3>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-107602\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2014\/09\/Apple-and-Butternut-Squash-Soup2.jpg\" alt=\"A dish that embodies the spirit of the harvest season, this creamy, fragrant soup features Granny Smith apples, freshly ground ginger and ground nutmeg.\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>Granny Smith apples add a delightful tart taste to this hearty soup, while butternut squash, ginger, and milk give it the creamy texture that\u2019s as delicious as it is nutritious.<\/p>\n<p>Get the recipe.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pumpkin may be\u00a0the star of the fall and winter seasons, but there\u2019s another type of squash that deserves equal \u2014 if not more \u2014 attention: butternut squash. It might look a little intimidating, but adding butternut squash to a healthy meal plan is a delicious way to power up your nutrition with vitamins, minerals, and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3775,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3774","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3774","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=3774"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3774\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/3775"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=3774"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=3774"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=3774"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}