Acorn squash has an intermediate status on the glycemic index (GI), with a score of 75. The GI score is based on how much the concentration of blood sugar in healthy subjects rises after consumption of one-half cup cubed acorn squash compared to the rise after consumption of a known amount of glucose, which is the reference food. The glycemic index is helpful for people with diabetes and those watching their blood sugar levels who need to avoid extreme postprandial rises and falls in blood sugar.
Glycemic Response Score
With its GI score of 75, one-half cup of cooked cubed acorn squash is at the high end of intermediate-GI foods, which range from a GI of 55 to 75. The reason the GI is not high is that winter squash benefits from a high proportion of fiber relative to carbohydrates. Fiber slows down digestion and absorption of plant sugars. One cup of cooked squash has 30 g carbohydrate, including 9 g fiber.
Glycemic Response of Other Squash
Acorn squash shares its GI score with other winter squash like pumpkin and butternut. Each of these squash varieties has close to 15 g carbohydrate per one-half cup serving, including 5 g fiber. These types of squash are harvested from late summer through the fall, but have a long shelf-life when kept whole and are often available at markets through spring.
How to Lower the GI Score
While you cannot change the GI score of a particular food, you can plan your meals to avoid extreme rises and falls in your post-prandial blood sugar. Adding fats to your squash, such as a pat of butter, can slow digestion and absorption of carbohydrates. Similarly, eating your squash as part of balanced meal that includes protein and fat slows down digestion. Adding a sweetener such as maple syrup or brown sugar to squash will cause a higher elevation in blood sugar.
Acorn Squash Nutrition
The nutrition information for acorn squash is provided per 1-cup serving. One cup of cooked acorn squash provides 115 calories, including 30 g carbohydrate and 9 g fiber. Acorn squash is a low-fat, low-sodium food; one cup has less than 2 g fat and less than 8 mg sodium. Like most orange vegetables, it is an excellent source of beta-carotene, providing nearly 20 percent of the daily value for this vitamin in a 1-cup serving.
