There are no diets based only on spaghetti squash, but using this unusual vegetable in your weight-loss program can help you succeed. Spaghetti squash, originally from Central America, grows as a vine during the winter, according to an article in the 2002 issue of the "Florida Agricultural Experiment Station Journal." The easy preparation, excellent nutrition and low calories may make spaghetti squash one of your favorite diet foods.
Cautions
A steady diet of spaghetti squash, similar to a diet of cabbage soup, goes against conventional medical wisdom on healthy weight loss. A publication from the University of Michigan notes that going on a fad diet or attempting to lose weight with a strange combination of foods often results in weight loss, only to be quickly followed by weight gain once the dieter returns to a normal diet. Spaghetti squash does not contain all the nutrients your body needs, and a long-term diet consisting largely of spaghetti squash could be dangerous to your health.
Calories and Nutrients
One cup of raw spaghetti squash has 31 calories, while 1 cup of boiled, cooked spaghetti squash contains 42 calories, according to the U.S. Department of Agriculture. The low calories in spaghetti squash make it possible for you to eat two filling cups for less than 100 calories. A cup of cooked squash has 2.2 g of fiber, about 6 to 10 percent of your recommended intake. You only consume .4 g of fat with 1 cup, but you gain 33 mg of calcium, 181 mg of potassium and about 5 mg of vitamin C. A cup of squash has a trace of vitamin E, 9 mcg of vitamin A and a small amount of some of the B vitamins.
Weight-Loss Benefits
The low calories, dietary fiber and substantial vitamin content of spaghetti squash can help you stay within your calorie range and offer you valuable nutrients. However, eating the squash cannot cause weight loss in the absence of a reduction of your overall calories. The weight-loss benefits of the squash come as you begin to substitute the lower calorie squash in place of higher calorie choices. A cup of spaghetti squash has 179 fewer calories than 1 cup of traditional pasta, and 32 fewer calories than a whole-wheat roll. If you save 250 to 500 calories each day by eating lower calorie vegetables, you can lose between 1/2 to 1 lb. per week.
Preparation
Prepare the spaghetti squash by cutting it in half lengthwise and placing both pieces with the cut-side down on a large baking sheet. Cook until tender. You can also microwave or boil the spaghetti squash until tender. Once cooked, scrape the strands out of the cooked squash with a fork. While you can simply add some garlic powder and pepper to the cooked squash, the pasta-like nature of the squash makes it ideal as a healthy substitute for traditional pasta. Serve with a red sauce or a low-calorie white sauce, or add steamed mixed vegetables to the strands.
References
- Purdue University; Production, Fruit Quality, and Nutritional Value of Spaghetti Squash; Audrey H. Beany, et al.; 2002
- University of Michigan Health System; April's Healthy Eating Tip of the Month: Busting Fad Diet Claims!; Annie McPhee; April 2011
- USDA Nutrient Data Laboratory: Spaghetti Squash, Spaghetti, Rolls
- Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
- University of Missouri Extension: How to Prepare Spaghetti Squash
- U.S. Department of Agriculture: Dietary Guidelines for Americans, 2010
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