Yes, you can eat certain types of squash on a keto diet. Squash is a vegetable that comes in many varieties, some of which are lower in carbohydrates than others. Choosing the right kinds of squash and consuming them in moderation can allow you to integrate squash into a ketogenic eating plan.
What is the keto diet?
The ketogenic or “keto” diet is a very low-carbohydrate, high-fat diet. It’s designed to get your body into a state of ketosis, where your body switches from primarily burning carbohydrates for fuel to burning fats. This transition to fat burning is called ketosis.
On the keto diet, you typically aim for under 50 grams of net carbs per day. Net carbs are total carbs minus fiber. Fiber doesn’t impact blood sugar levels in the way that digestible carbs do, so it’s often subtracted from total carb counts.
Following a very low-carb diet causes the release of ketones, which are produced by the liver from fatty acids. Your body including the brain can use ketones as an alternative fuel source in the absence of adequate glucose from carbs.
Why limit carbs on keto?
The keto diet emphasizes carb restriction to reach ketosis because eating too many carbs can prevent your body from relying on fat and ketones.
On a standard higher-carb diet, your body mainly burns glucose from carbohydrates for its fuel. By drastically reducing carbs to under 50 grams daily, your body doesn’t have enough glucose available to rely on.
So your body adapts by breaking down stored body fat into fatty acids and ketones. Ketones can cross the blood-brain barrier to provide fuel for your brain when glucose levels get very low.
Which types of squash can you eat on keto?
When choosing squash on the keto diet, you’ll want to opt for lower-carb varieties. The carbohydrate content can vary greatly among different types of squash.
Some of the best keto-friendly options include:
- Spaghetti squash: 5 grams net carbs per 100 grams
- Butternut squash: 9 grams net carbs per 100 grams
- Acorn squash: 15 grams net carbs per 100 grams
- Pumpkin: 3 grams net carbs per 100 grams
- Zucchini: 2 grams net carbs per 100 grams
- Yellow squash: 3 grams net carbs per 100 grams
Higher-carb varieties that are best limited or avoided include:
- Hubbard squash: 13 grams net carbs per 100 grams
- Banana squash: 16 grams net carbs per 100 grams
- Delicata squash: 12 grams net carbs per 100 grams
Nutritional benefits of squash
Eating squash can provide some great nutrients on a ketogenic diet. Below are some of the top nutrients you’ll gain.
Vitamin A
Many orange-colored squashes are packed with beta-carotene, which your body converts into vitamin A. Vitamin A supports eye health, immune function and cellular communication.
Just one cup of cooked butternut squash cubes provides over 400% of the daily vitamin A value.
Vitamin C
Orange and yellow varieties of squash also provide vitamin C. One cup of cooked pumpkin contains more than 11 mg of vitamin C. This vital nutrient acts as an antioxidant and plays a role in immune health.
Potassium
Squashes supply potassium, a mineral that’s important for blood pressure regulation, bone health and muscle function. One cup of sliced zucchini contains over 300 mg of potassium.
Manganese
Manganese supports nutrient absorption, metabolism, bone development and wound healing. Just one cup of acorn squash provides 0.5 mg of manganese.
Fiber
Squash contains beneficial fiber, part of which is soluble fiber that helps slow digestion to promote fullness and gut health. Spaghetti squash has only 5 grams of net carbs yet provides 2 grams of fiber per cup.
Health benefits of squash
Eating squash may also promote better health in those following a ketogenic diet. Here are some of the top potential health benefits:
May promote weight loss
Low-carb veggies like squash can help increase weight loss on keto by providing bulk and nutrients with minimal impact on blood sugar. Fiber in squash may also increase feelings of fullness.
One study found that women on a low-calorie diet lost more weight when they increased their fiber intake from fruits and vegetables.
May lower inflammation
Chronic inflammation is linked to conditions like diabetes, heart disease and autoimmune disorders. Diets high in antioxidants like squash may lower inflammation.
The antioxidants in squash including vitamin C, beta-carotene and lutein also fight cell damage from free radicals.
May reduce cancer risk
Diets rich in fruits and veggies like squash are consistently linked to lower risks of various cancers. Two compounds in squash, beta-carotene and lutein, may inhibit cancer cell growth.
One study found that women with the highest blood levels of lutein and beta-carotene had the lowest risk of breast cancer.
May decrease diabetes risk
Replacing high-carb foods with low-carb squash may help lower your risk of diabetes. Diets high in fruits and vegetables are associated with lower diabetes risk.
In one study, each daily serving of green leafy vegetables lowered diabetes risk by 14%. Non-leafy vegetables may provide similar benefits.
How to integrate squash into a keto diet
It’s simple to incorporate appropriate portions of squash into a well-formulated keto eating pattern. Here are some tips:
Try spiralized squash noodles
Spiralizing squash into noodles is an easy way to substitute it for higher-carb options like pasta. Simply spiralize squash, then sauté or bake it with olive oil and spices.
Zucchini noodles contain only 2 grams net carbs per cooked cup, compared to over 30 grams in a cup of cooked pasta.
Add to soups, stews and bakes
Mixing cubed squash into dishes like soups, chilis and casseroles lets you increase veggies without excess carbs. Try adding squash to egg bakes or using pumpkin in creamy keto soups.
Roast squash simply
Roasting brings out squash’s natural sweetness. Toss cubes of butternut, pumpkin or acorn squash with avocado oil. Roast at 425°F about 30 minutes until tender, then add spices.
Make squash salad
Thinly slice zucchini into ribbons using a vegetable peeler. Make zucchini “pasta” salad by mixing the ribbons with avocado, cherry tomatoes, basil and olive oil.
Swap for starchy sides
Substitute low-carb roasted squash wedges for high-carb side dishes like rice, potatoes or polenta. This allows you to fill up on satisfied squash instead of starch.
Use in moderation
Portion control is key with starchy veggies like squash. Even low-carb squash can add up fast. Enjoy squash in sensible portions along with other nutrient-dense, low-carb veggies.
Potential downsides of eating squash on keto
Despite their benefits, there are a couple potential drawbacks to keep in mind when integrating squash into a keto diet:
Higher carb content
Squash contains more digestible carbs than leafy greens, above-ground veggies and other keto-friendly produce. Eating too much squash could potentially knock you out of ketosis.
Even lower-carb squashes like zucchini provide 2–5 grams of net carbs per one-cup serving.
High calorie content
In addition to their carb content, some squashes are high in calories. One cup of cooked butternut squash has over 80 calories, while the same amount of cucumber has just 16.
Monitor your portions when eating higher-calorie squashes to avoid consuming too many calories on keto.
The bottom line
Squash can be included on a well-formulated ketogenic diet, as long as you choose low-carb varieties and practice portion control. Butternut squash, spaghetti squash, pumpkin and zucchini are great options.
Squash provides antioxidants, vitamins, minerals and fiber with relatively few digestible carbs. Benefits of squash include potential weight loss, lower inflammation and disease risk reduction.
Enjoy squash roasted, sautéed, spiralized, in soups or salads to get maximum nutrition without excess carbs. Pair squash with non-starchy veggies and healthy fats while limiting intake to keep your macros in check.
With some careful planning, monitoring your portions and selecting proper low-carb varieties, squash can be included as part of a healthy keto eating plan.
