What Is Butternut Squash?
Butternut squash is a type of winter squash with pale orange skin and a bright orange interior. Both the skin and the flesh are hard and firm, and it’s shaped almost like an elongated pear. Like pumpkins and zucchini, butternut squash is a member of the cucurbitaceae family.
Squash is among the oldest known crops, dating back 10,000 years to Mexico and Central America. The name squash comes from the Native American word "askutasquash," which means eaten uncooked or raw.
The taste of butternut squash is fairly mild, somewhat sweet, and slightly nutty. Its flavor may remind you of a cross between a sweet potato and a carrot or turnip.
Butternut Squash Nutrition
One cup of plain, baked butternut squash has:
- 82 calories
- 0 grams of fat
- 22 grams of carbohydrates
- 6.6 grams of dietary fiber
- 4 grams of sugar
- 1.8 grams of protein
- 8 milligrams of sodium
Butternut squash vitamins and minerals
One cup of butternut squash is packed with:
Butternut Squash Benefits
It’s good for your immunity. Like other orange-colored fruits and vegetables, butternut squash is rich in beta-carotene and alpha-carotene. Your body converts them to vitamin A, which is important for your immune system.
It’s excellent for your eyes. Butternut squash has lutein and zeaxanthin, often found in yellow fruits and vegetables as well as eggs. Along with beta-carotene and vitamin A, these protect your eyes from ultraviolet rays.
It’s a good source of fiber. Foods high in dietary fiber can improve your digestion and help you keep a healthy body weight. High-fiber foods can also help reduce your risk of colorectal cancer.
It’s a great hydrator. One serving of butternut squash is roughly 87% water, which can help keep you hydrated.
It can help your blood pressure. Butternut squash is high in potassium, which can help keep your blood pressure in check. Managing your blood pressure can reduce your risk for stroke and heart disease.
It balances your blood sugar. The fiber in butternut squash can keep your blood sugar from rising after eating. Butternut squash has a low glycemic index, which means its carbs are digested more slowly.
Butternut Squash Side Effects
There aren't any drawbacks to eating butternut squash. But if you eat a lot of it at once, it could cause digestive problems due to its high fiber content. This is especially true if you're not used to eating a lot of fiber. When you start eating butternut squash and other high-fiber foods, it's best to gradually include them in your diet to see how they affect your digestive system.
How to Peel Butternut Squash
Butternut squash is known for its thick, tough skin. Peeling it can be quite an arm workout, but there are a few ways to make it easier:
- Start by cutting a thin slice off the bottom and top so the butternut squash can stand flat on a cutting board. Then, use a knife or peeler to remove the skin, slicing from top to bottom. Always cut away from your body.
- If the skin is too tough to manage, pierce the squash a few times with a fork and put it in the microwave for a minute or two. This will soften the skin and make it easier to peel.
- Cut it in half and bake the squash with the skin on. It will easily peel away after it’s done cooking.
How to Cook Butternut Squash
After it’s peeled, it’s time to prep the butternut squash. Cut it in half the long way and scoop out the seeds with a spoon. You can throw them away or spread them out on a cookie sheet and roast them in the oven — just like you might do with pumpkin seeds.
There are so many delicious ways to eat butternut squash. Here are four ways to get you started.
Boil it: Cut the squash into cubes and boil them until soft.
Roast it: Cube the squash, spread the cubes on a baking tray, drizzle with oil, and sprinkle salt and pepper. Then roast in the oven until cooked through.
Mash it: Do either of the above. Then mash the squash with a fork or masher.
Add it to soups: Butternut squash makes a delicious addition to soup. Puree cooked squash with a little broth or cream and add seasonings of your choice.
Can you eat raw butternut squash?
Yes, you can eat it raw. Most people eat it cooked, but there are many ways to use it raw. You can grate it on salads or cut it into crunchy sticks to dip in hummus.
For more ways to prepare butternut squash, check out:
Takeaways
Butternut squash is a healthy vegetable that is low in calories and packed with essential vitamins and minerals. Its high fiber content can support your digestive system and help you manage your weight. You can prepare it in many different ways, from a raw topping for salads to a warm winter stew.
Butternut Squash FAQs
Is butternut squash a superfood?
Superfoods are those with high amounts of nutrients that can help fight disease. Butternut squash can be considered a superfood due to its high levels of nutrients that have been found to reduce the risk of certain diseases.
Is butternut squash a carb or protein?
As a vegetable, butternut squash is considered a carbohydrate food. But it also contains some protein.
Is butternut squash anti-inflammatory?
With its high content of beta-carotene, zeaxanthin, vitamin C, and other nutrients, butternut squash can help reduce inflammation in your body when eaten as part of a healthy diet.
