Every season has its star foods, and when there’s a chill in the air, the winter squash is ready to shine. A common ingredient in cozy winter recipes, squash (whether it’s pumpkin, summer squash, or winter squash) is one of our favorite foods this time of year.
Winter squash, in particular, is one of the most versatile, rich foods that’s in season during the winter months. These vegetables are tasty, and they’re also pretty to look at! From bright orange and golden to dark green and yellow-orange, these seasonal gourds are everything from table decor and side dishes to a core ingredient in wintry soups and stews.
A seasonal gourd that you’ll find everywhere from farmers’ markets to grocery stores at the close of autumn, the unassuming winter squash has a lot going for it. The only real difference between a winter and summer squash is that they’re harvested differently.
Summer squash is harvested when it’s still immature, and the rind is soft and easy to eat—think of zucchini here. On the other hand, winter squash is harvested in a more mature stage, and the skin is more of a tough rind that’s not always eaten. The seeds are sometimes roasted or eaten separately from the vegetable—think of pumpkins and pumpkin seeds. Since these types of squash are usually harvested between September and October, it’s no surprise they’re such a common winter food.
One of the most popular types of winter squash is the pumpkin—yes, it’s a type of winter squash, even though it’s commonly available during autumn. But you will also find others like the acorn squash, spaghetti squash, hubbard squash, kabocha squash, butternut squash, delicata squash, carnival squash, Japanese pumpkin, buttercup squash, sugar pumpkin, and more at most grocery stores and markets.
Different types of squash have unique pigments, but they all also have unique tastes and textures. Winter squashes have a remarkably dense consistency that lends itself well to baking and grilling. It’s also a big hit in soups and stews, added to bread, mashed, and even made into desserts! Some squash varieties have nutrients in the skin, so you can leave that beautiful outside layer on when plating some squash dishes.
Being denser and heartier than many other foods does come with one caveat. Squash contains more carbohydrates than most vegetables. Still, this also depends on the varieties of winter squash that you’re preparing. Winter squash also contains polysaccharides, which may help reduce blood glucose levels. Polysaccharides have also been found to improve overall glucose tolerance in subjects.
If you compare winter squash to other hearty, starchy foods like potatoes, sweet potatoes, and bread, it’s usually the winner in the carbohydrate department. A squash typically contains approximately half of the number of carbohydrates as the same amount of potatoes. So, if you’re looking to cut out starchy carbohydrates, consider mashing or baking some winter squash instead of reaching for the potatoes as a side dish in your next meal.
Winter squash is delicious, which is a good enough reason to add it to your diet, but it’s also packed with nutrients and dietary fiber. The meat and the skins (some winter squash can be eaten with the skin on while it’s best to peel other types) both contain these benefits.
Winter squash does not directly influence insulin production. Still, the polysaccharides in them do positively impact insulin sensitivity and blood glucose control. A study conducted on type 2 diabetic rats found that pumpkin consumption reduced the need for insulin consumption. Researchers discovered that the rats naturally increased their insulin production when consuming pumpkins.
While there are no conclusive studies on human test subjects yet, eating squash provided some promising improvements in insulin production in animals. Because of those tests and the polysaccharide content, squash is sometimes a core inclusion in a diabetic-friendly diet. Of course, there’s no one-size-fits-all for your diet, so it’s a good idea to track and monitor your individual response using a tool like a CGM. It’s also beneficial to work with a registered dietitian who will be able to optimize your diet and overall health based on your preferences, goals, and responses to food.
Winter Squash is delicious, beneficial, pretty... but how on earth do you pick the perfect one? There are many things to look for to get a quality, ripe squash to prepare. Here are a few tips for selecting winter squash:
Squash can be roasted, boiled, stewed, fried, or grilled. There really is no wrong way to prepare it. Once cooked, squash is delicious, served mashed, cubed, or even stuffed. Want to start with an easy, delicious recipe? Try these delightful Butternut Squash Oven Fries!
There are so many different types of winter squash, so you’ll have to try them all to find your favorite. The health benefits of winter squash include everything from anti-inflammatory and cholesterol-lowering properties to preventing issues like heart disease and better immune function. They may also help with problems like constipation and high blood pressure.
Just like every variety of winter squash has a slightly different flavor, texture, and pigment, they also have a varying carb, vitamin, and potassium content. And they have a variety of other properties, including folates, thiamin (a B vitamin that helps metabolize food), manganese, vitamin E, vitamin A, vitamin C, lutein, and zeaxanthin (which promote better eye health).
Butternut squash, for example, is rich in vitamin A and carotenoids like beta-carotene and alpha-carotene. Acorn squash is beneficial for heart health and a good source of B vitamins, magnesium, and potassium, among other nutrients. Listed below are five popular varieties of winter squash so you can see how each type differs in nutritional value:
Wondering what winter squash is the best option for you personally? Do you want to know what your food is doing to your blood sugar levels? Try using a Continuous Glucose Monitor (CGM) by subscribing to one of the NutriSense programs. A CGM helps you focus on preventive health by tracking blood sugar in real-time.
With a CGM subscription from NutriSense, you can see how your body responds to various foods. It can also help you optimize your health with leading CGM technology and personalized support from a team of registered dietitians.
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