Squash Your Hunger

It’s squash time! The sport of squash is a fun way to enjoy some aerobic exercise, plus it has the added bonus of connecting with others since it requires 2 or 4 players. But let’s talk about edible squash. 

Fall is the time of year when winter squash begins making a regular appearance in grocery stores across the nation. There are more than a dozen different varieties of winter squash, the most common ones enjoyed in the US being acorn, butternut and spaghetti squash.  

Health benefits(1) 

Regardless of the variety, all winter squash have common nutritional benefits:

1. They are filling vegetables while being low in calories, ~45-90 calories per cup cooked.(2) 

2. Their vibrant yellow and orange flesh indicates they are rich sources of alpha- and beta-carotene, which are converted to vitamin A, necessary for healthy eyes and vision.

3. Beta-carotene has powerful antioxidant properties which may reduce the risk of cancer.(3)

4. Winter squashes are good sources of fiber that helps keep blood sugars lower, reducing the risk of developing heart disease and type 2 diabetes.

5. Winter squash is rich in potassium, ~500 mg per 1 cup cooked.(2) A potassium-rich diet is associated with reducing blood pressure and risk of cardiovascular and kidney disease.(4) 

Selection and storage tips

When purchasing winter squash, choose ones that are heavy for their size and with a hard rind free of blemishes. Store them in a cool, dry, well-ventilated place and they should keep for 2-3 months.

Recommendations

In order to optimize the nutritional benefits to be gained from winter squash, enjoy at least one cup cooked several times a week. Winter squash makes a colorful addition to many “comfort foods” throughout the fall and winter months: soups, stews, casseroles, chilis, curries and roasted vegetable medleys.

Need some recipe ideas? 

Here are three Full Plate Living recipes: 

• Butternut Squash Soup

• Three Bean Chili

• Chunky Bean Sauce

References

1. https://www.hsph.harvard.edu/nutritionsource/food-features/winter-squash/

2. Nutritional data: https://fdc.nal.usda.gov/

3. Paiva SA, Russell RM. Beta-carotene and other carotenoids as antioxidants. J Am Coll Nutr. 1999 Oct;18(5):426-33. doi: 10.1080/07315724.1999.10718880. PMID: 10511324.

4. McDonough AA, Veiras LC, Guevara CA, Ralph DL. Cardiovascular benefits associated with higher dietary K+ vs. lower dietary Na+: evidence from population and mechanistic studies. Am J Physiol Endocrinol Metab. 2017 Apr 1;312(4):E348-E356. doi: 10.1152/ajpendo.00453.2016. Epub 2017 Feb 7. PMID: 28174181; PMCID: PMC5406991.