Butternut Squash Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits
Butternut squash is a type of winter squash native to North America. Also known as butternut pumpkin in other parts of the world, butternut squash is long with a bell-bottom and hard outer skin covering the inner orange flesh and seeds.
This article will explore how butternut squash may impact blood sugar levels and the health benefits of including this vegetable in meals.
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Glycemic Index Table
Butternut squash is considered a low glycemic index food, with a glycemic index rating of 51. However, this number is specifically for plain squash. Often butternut squash is mixed with sugar, butter, or other ingredients that impact the vegetable’s glycemic index and load.
The below glycemic index and glycemic load data is for 100g of butternut squash:¹ ²
Glycemic Index
Serving Size
Carbohydrate* per Serving (g)
GL per Serving
Nutritional Facts
Butternut squash is an excellent vitamin A, fiber, and vitamin C source.
The below nutritional information is for 100g of raw butternut squash, which equals approximately ¾ cup of cubed, raw squash.⁴
Calories
Carbs
Protein
Fiber
Cholesterol
Vitamins
A (532 µg), B12 (0.1 µg), B6 (0.16 mg), C (21 mg), D (2.83 IU), Folate (27 µg)
Sodium
Total Fat
Health Benefits
Butternut squash is rich in vitamins, minerals, and other beneficial plant compounds that offer numerous health benefits, including:
May Support Eye Health
Vitamin A is essential for maintaining healthy vision, supporting immune function, and promoting skin health. People living with diabetes may have a higher risk of certain eye conditions (like diabetic retinopathy), making vitamin A in butternut squash particularly beneficial. Recent research suggests that vitamin A may play an important role in glucose and lipid metabolism.³
May Support the Immune System
From the nutrition facts above, it is evident that butternut squash is packed with beta carotene. This nutrient helps support the natural function of the immune system.⁴ Along with vitamin A, beta carotene can also help prevent infections.⁵
May Support Bone Health
Some evidence suggests that a balanced diet rich in fruits and vegetables may help reduce the risk of osteoporosis. A 2016 study found that diets high in vegetables and those containing beta-carotene, vitamin C, zinc, and sodium were positively associated with healthy bone mass in postmenopausal women.⁶ These nutrients are found in butternut squash, making it an ideal choice to support bone health.
May Aid in Digestion
Approximately 100g of butternut squash contains 2 grams of fiber, 7% of the daily recommended intake for adults. Fiber can aid digestion, promote bowel regularity, and help manage blood sugar levels. Fiber also contributes to a feeling of fullness, supporting a healthy weight.
Is Butternut Squash Good for Weight Loss?
The fiber found in butternut squash will help reduce hunger by slowing down digestion, which will result in an individual feeling fuller for longer and reducing overeating. One 2009 study discovered that for every gram increase in total dietary fiber in women’s diets, their weight decreased by 0.55 pounds.¹⁰ Another study revealed that women who consumed more fiber lost more weight than those with a lower fiber intake.¹¹
Butternut squash also contains a powerhouse of vitamin A. Some forms of vitamin A communicate with fat cells and influence fat cell growth, fat storage, and obesity.¹² One study also found that vitamin A may play a role in reducing abdominal obesity, showing that butternut squash may help with weight loss goals.¹²
Is Butternut Squash Safe for People Living with Diabetes?
Butternut squash is a fantastic option for those who need to carefully monitor their blood sugar levels. Rich in antioxidants, vitamin A, and vitamin C, butternut squash can provide numerous health benefits for those living with diabetes.
While butternut squash is high in carbohydrates, it is high in fiber, which slows the digestion process and allows this vegetable to be a low glycemic food with a low glycemic load. However, those choosing to include butternut squash in their meals should be mindful of portion sizes and balance this delicious vegetable with a lean protein source.
Another consideration to keep in mind are the add-ins that are mixed into butternut squash dishes, such as sugar, milk, and cream. These additives can alter the glycemic index and cause rapid increases in blood sugar levels.
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Allergies
Allergies to butternut squash are uncommon, but for some individuals, this vegetable can lead to an uncomfortable skin reaction that causes their palms to become red and itchy. This condition is called butternut squash dermatitis, and in severe cases, this condition can lead to painful blisters.⁸
This skin reaction was first studied in 1994, and may believe this reaction is caused by the protective sap excreted when cutting squash.⁹ One possible solution to remedy this reaction is to wear gloves while preparing butternut squash.
If you suspect an allergy, sensitivity, or intolerance to butternut squash or experience butternut squash dermatitis, please consult a healthcare professional.
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