Squash gets its name from the Algonquin phrase “askoot asquash,” which translates to “eaten green." Squash is native to the Americas, originating in Mexico and South America, then migrating to North America and eventually to Europe. Yellow squash has a nutty, mild flavor that is sometimes compared to corn. You can prepare yellow squash in any number of ways, including steamed, stir-fried, baked, grilled and added to soups and casseroles. Yellow squash is a healthy addition to a sugar-conscious diet.
Yellow Squash Facts
Yellow squash is very low in natural sugar. A 1-cup serving of yellow squash contains just 4 g of sugar. Yellow squash is also high in both protein and unsaturated fat, both of which slow the insulin response to sugar. Squash is a starchy vegetable and is considered a medium glycemic-index food. This means that it does have an effect on your blood sugar, as all foods do, but the effects are mild.
Blood Sugar Facts
Your blood sugar level is exactly what it sounds like: the amount of sugar, or glucose, that is circulating through your bloodstream at any one time. According to The Franklin Institute, you should have approximately 1 g of glucose for every liter of blood, or a total of no more than about 1 tsp. of glucose in your bloodstream. When you eat something that’s moderate or high on the glycemic index, your pancreas releases insulin into your bloodstream. The insulin tells your cells to grab up all of the extra sugar and hang onto it so that it can be used later. With a low glycemic index food like yellow squash, the amount of insulin released should not be too much for your liver to process.
Benefits
Low glycemic index foods are not only easier for your body to process, they leave you feeling full for longer than starchy foods containing empty calories. The insulin spike cause by taking in too much sugar is always followed by a drop in blood sugar. This causes your brain to send out hunger pangs, even though you may have actually taken in as many calories as you need to be full. Eating foods like yellow squash that do not cause this "spike and drop" pattern can help support your efforts to count calories.
Tips and Hints
Look for yellow squash that is firm but not hard when squeezed. The skin should have no obvious blemishes or tears, and the stem end should not be mushy. Yellow squash does not require peeling, so wash it thoroughly. Slice yellow squash vertically, stuff it with other vegetables and bake it, or slice it into rounds and steam or saute it. Experiment with spices, because yellow squash is complemented as much by cinnamon and allspice as it is by salt and pepper.
