Spaghetti squash is a large, yellow winter squash that originated in North America and was harvested by Native Americans. It gets its name from the tendency of its flesh to separate into long strands when cooked. The skin is inedible, unlike summer squash. Spaghetti squash can be boiled or baked and can be served plain, cooked in other dishes or served with a variety of sauces. It is sometimes served as a replacement for pasta in recipes.
Servings and Calories
A single serving of spaghetti squash is 1/2 cup, about 78 g, of cooked squash. One serving contains 21 calories, making spaghetti squash a good choice for inclusion in a low-calorie meal. This vegetable is quite large, however, usually weighing between 2 to 6 lbs.. A single spaghetti squash can provide 10 or more individual 1/2 cup servings.
Macronutrients
Spaghetti squash contains 5 g of carbohydrates per serving, of which 1 g is dietary fiber. Dietary fiber helps aid digestion and can contribute to weight loss. Spaghetti squash contains less than 1 g of fat and no cholesterol. It contains a small amount of protein, about 1/2 g per serving. It also has Omega-3 and Omega-6 fatty acids, which are beneficial to heart health.
Micronutrients
Vitamins and minerals in spaghetti squash include calcium, iron, Vitamin C, Vitamin A, thiamin, niacin, folate, Vitamin K, magnesium, phosphorus, potassium, zinc, copper, selenium, manganese and choline. These vitamins and minerals act as antioxidant and can boost the health of the bones, muscle, the immune system, eyesight and the nervous system.
Glycemic Load
The glycemic load of spaghetti squash is two, an extremely low number. This number, measured on a scale of one to 100, indicates how much a single serving of a given food will raise blood sugar levels. A low number indicates that blood sugar levels stay low after eating this food, which helps maintain steady insulin levels in the body and helps prevent diabetes.
Recommendations
Spaghetti squash is a healthy and delicious vegetable that can be included in any nutritious diet plan. According to the U.S. Department of Agriculture, individuals should eat five servings of vegetables each day and spaghetti squash is a good choice as one or more of these servings. Its vast array of vitamins and minerals provide protection from diseases, such as cancer and heart disease.
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