Squash has been helping keep people slender and healthy since it was first cultivated thousands of years ago in the Americas. Its name comes from the Narragansett word "askutasquash," which means "something that can be eaten without being cooked." Squash is an ideal food for dieters, as it is both tasty and very low in calories.
Nutritional Composition
Yellow squash, along with other varieties of summer squash, has a mere 24 calories per cup. You may not consume many calories when you eat yellow squash, but you'll be eating plenty of nutrients. Yellow squash is high in potassium, beta carotene and lutein. Squash has only 5 g of carbohydrates per serving -- good news for low-carb dieters. Thanks to its low caloric content, squash is considered a "free food" by many dieters.
Types
Yellow squash is the term many people use for certain types of summer squash. The yellow varieties you are likely to see at the supermarket include crookneck and straightneck squash. These squash look like they sound. The straightneck squash is most commonly sold thanks to its ease of shipment. Other types of summer squash with a similar nutritional profile are zucchini and scallop squash. All varieties are low in calories. Many supermarkets do not carry scallop squash, but you can likely find it at a farmer's market.
Preparation
Even novice cooks can prepare yellow squash. An easy way to cook squash is to slice it into rounds that are a quarter-inch thick, place it into a bowl with a tablespoon of water, cover and microwave until tender for about three minutes. Squash can be mixed with other ingredients to make casseroles and side dishes, and it is a healthy addition to vegetable soups. However, as the original name implies, it is not necessary to cook squash. It is also delicious raw as part of a salad or served as crudites with a low-calorie dressing.
Diet Food
Yellow squash works well in almost every diet. It is a permissible addition to a healthy heart diet, as it has no fat. It works well for diabetic and low-carb diets, as it is low in carbohydrates. People who are simply watching calories will enjoy making squash a regular part of their diets, because it is a high volume food that will not significantly increase caloric intake.
Substitutions
Squash can be substituted for higher calorie ingredients in baking and cooking. Try grating a yellow squash and using the pulp as a replacement for half of the oil in recipes for baked goods. You can also grate a squash, cook it for two minutes in the microwave and use it as a replacement for the noodles when the rest of the family is having spaghetti.
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