Quick Answer
Butternut squash can be part of a low carb diet in moderation. One cup of cooked butternut squash has around 12 grams of net carbs, so it’s not extremely low carb, but can fit into a keto diet in small amounts. Butternut squash provides beneficial nutrients like vitamin A, vitamin C, and potassium. Enjoy butternut squash roasted, mashed, or in soups in place of higher carb options. Focus on controlling portion sizes.
What is Butternut Squash?
Butternut squash is a type of winter squash that grows on a vine. It has a long oval shape with tan, beige skin and orange flesh inside. When ripe, butternut squash has a sweet, nutty taste.
Some key facts about butternut squash:
– Botanically it is a fruit, though treated as a vegetable in cooking
– Rich in vitamin A, providing over 400% DV in 1 cup
– Also contains vitamin C, potassium, magnesium, and fiber
– Has a creamy, smooth texture when cooked
– Can be roasted, mashed, or puréed for recipes
– Keeps well when stored in a cool, dry place for several weeks
With its soft, sweet flesh, butternut squash is very versatile in the kitchen. It can be used to make soups, stews, muffins, breads, roasted veggies, pasta sauces, risotto, and more. It’s a great substitute for higher carb vegetables or grains.
Nutrition Facts for Butternut Squash
Here are the nutrition facts for 1 cup of cooked, cubed butternut squash (about 156g):
| Nutrient | Amount |
|---|---|
| Calories | 82 |
| Fat | 0.2g |
| Protein | 1.8g |
| Carbohydrates | 21g |
| Fiber | 3.6g |
| Sugar | 2.7g |
| Calcium | 42mg |
| Iron | 1.4mg |
| Potassium | 582mg |
| Vitamin A | 22710IU |
| Vitamin C | 35mg |
Some key things to note:
– Butternut squash is low in fat and protein.
– It contains 21g total carbs per cup, but a good amount come from fiber.
– The total net carbs per cup is around 12g.
– It’s very high in vitamin A and also contains vitamin C.
– Provides minerals like potassium, calcium, and iron.
So the carbs in butternut squash are moderately low per serving compared to other starchy vegetables. The fiber, vitamins, and minerals it provides are beneficial.
Butternut Squash on a Keto Diet
The ketogenic or “keto” diet restricts total carb intake, normally to under 50g daily. This is intended to put the body into ketosis, using fat for fuel instead of carbs.
12g of net carbs per cup is not extremely low for keto. However, butternut squash can still be incorporated in moderation:
– Use it as a side dish instead of higher carb options like potatoes, corn, or grains.
– Add small cubed amounts to keto-friendly soups or stews.
– Make a butternut squash bake using almond flour.
– Puree it for keto pancake or waffles.
– Swap spaghetti squash for butternut noodles or rice.
When eating butternut squash on keto, control portion sizes to keep net carbs in the recommended range. Consuming up to 1 cup cooked butternut squash per day can work, tracking carbs from other foods. Focus on low carb vegetables, meats, eggs, fish, nuts, seeds, oils, and high fat dairy as the main staples of the diet.
Benefits of Butternut Squash
Here are some of the top benefits that butternut squash provides:
Rich in Vitamin A
One cup of butternut squash contains over 400% of the daily value for vitamin A. Vitamin A supports eye health, immune function, and cell growth. The beta-carotene form in squash acts as an antioxidant to reduce inflammation and oxidative damage as well.
Source of Vitamin C
With 35mg per cup, butternut squash provides a decent amount of immune-boosting vitamin C. This vitamin helps the body absorb iron better and supports collagen production.
High in Potassium
Butternut squash contains 582mg of potassium per cup. This mineral is needed for nerve signals, fluid balance, and muscle contraction. It can help reduce blood pressure.
Good Source of Fiber
A one cup serving has 3.6g of fiber, both soluble and insoluble. Fiber has many benefits including improved digestion, gut health, and feeling full.
Anti-Inflammatory Effects
The carotenoids and vitamins in butternut squash act as antioxidants. They help reduce inflammation in the body which may protect against chronic disease.
May Boost Immunity
The vitamin A, vitamin C, and antioxidant content help support the immune system and ability to fight infections.
Overall butternut squash provides important vitamins, minerals, fiber and antioxidants. Adding it in moderation to a low carb diet can provide nutritional benefits.
Low Carb Recipes with Butternut Squash
Here are some delicious low carb recipes using butternut squash:
Butternut Squash Soup
Make a creamy low carb soup by roasting cubed butternut squash and blending it with chicken or vegetable broth, herbs, spices, and a splash of cream. Top with seeds or bacon.
Butternut Lasagna
Construct lasagna layers using sliced roasted butternut squash instead of noodles, plus tomato sauce, meat sauce, ricotta, and mozzarella cheese.
Butternut Frittata
Add cubed butternut squash to an egg and cheese frittata bake for breakfast or light dinner.
Butternut Mac and Cheese
Puree roasted butternut squash and mix into a cheese sauce instead of a traditional roux to make low carb macaroni and cheese.
Butternut Squash Chili
Cut up butternut squash and simmer in a spicy veggie chili with peppers, onions, beans, tomatoes, and chili seasoning for a hearty keto meal.
Butternut Pizza Crust
Grate raw butternut squash, mix with egg and top with pizza sauce and cheese to make a crustless pizza. Bake until crispy.
These are just a few examples of how to integrate butternut squash into low carb recipes. Get creative with seasonings and preparation methods.
Healthier Substitutes for Butternut Squash
If you prefer to limit butternut squash on keto, here are some lower carb vegetable substitutions:
– Cauliflower – Use riced or mashed cauliflower in place of butternut squash purees.
– Eggplant – Has a similar creamy texture when cooked and baked.
– Spaghetti Squash – Replace butternut squash noodles with spaghetti squash strands.
– Zucchini – Grate or spiralize zucchini into noodles or rice dishes instead.
– Green Beans – Sautéed green beans or green bean casserole can sub for roasted butternut squash.
– Broccoli – Try mashed broccoli as a swap for mashed butternut squash.
– Mushrooms – Sliced mushrooms can provide meaty texture and moisture in dishes.
– Leafy Greens – Add more spinach, kale, chard, cabbage, brussels sprouts.
– Asparagus – Roast or grill asparagus spears as an alternative side dish.
Going heavy on non-starchy veggies helps reduce carbs while still providing nutrients. Balance butternut squash with plenty of low carb options.
Portion Control Tips
To keep butternut squash fitting into a keto diet, focus on proper portion sizes. Here are some tips:
– Measure precise serving sizes with measuring cups or a food scale instead of guessing.
– Read labels closely and count net carbs from any packaged squash products.
– Limit to 1 cup cooked squash per meal as a side dish rather than the main component.
– Add small diced pieces of squash to meals rather than large chunks.
– Avoid having seconds, but increase lower carb sides like leafy greens if still hungry.
– Share larger squash dishes with a partner or save extra for another meal.
– Roast or cook the whole squash, then portion out single servings and refrigerate or freeze the rest.
Controlling portions takes diligence, but it makes all the difference in managing carb intake. Prioritize protein and healthy fats at meals and enjoy butternut squash in moderation alongside.
Should You Avoid Butternut Squash on Keto?
Butternut squash can be part of a well-formulated keto diet, though it’s on the higher glycemic side for veggies. Here are some factors to help decide if you should avoid butternut squash:
– If you prefer to strictly limit carbs to under 20g daily, butternut squash may be too high.
– Avoid if weight loss stalls and you want to lower carb intake. Focus on lower carb options.
– If you have a nightshade sensitivity, squash is in the nightshade family.
– If you have digestive issues like IBS, high fiber squash may exacerbate symptoms.
– If you have prediabetes or diabetes, the carbs in squash can spike blood sugar.
– If you don’t tolerate higher glycemic foods well, squash raises blood sugar more than low carb veggies.
– If you dislike the taste, don’t force yourself to eat it. Find more enjoyable low carb foods.
Consult your healthcare provider if you have concerns about consuming butternut squash for your personal health conditions.
Bottom Line
Can You Eat Butternut Squash on Keto?
Yes, butternut squash can be incorporated into a keto diet in moderation. About 1 cup per day fits into 50g daily net carbs. Enjoy butternut squash roasted, mashed, or in small amounts in recipes. Focus on controlling portions and balancing with more low carb vegetables.
Is Butternut Squash Too High in Carbs for Keto?
Butternut squash is moderately high in carbs compared to low carb vegetables like leafy greens, asparagus, green beans, etc. At 12g net carbs per cup, it’s not extremely low carb, but can work for keto if consumed in controlled amounts.
What Are Lower Carb Substitutes for Butternut Squash?
Some excellent lower carb vegetable swaps for butternut squash include cauliflower, zucchini, eggplant, spaghetti squash, mushrooms, and leafy greens.
Should You Avoid Butternut Squash on Keto for Weight Loss?
If weight loss stalls, it may be beneficial to avoid higher carb butternut squash for a period in favor of lower carb vegetables to reset ketosis. Once at your goal, butternut squash can be added back in moderation.
The Bottom Line
Butternut squash can be enjoyed in moderation on a keto diet. It provides beneficial nutrients, but amounts should be limited to 50g net carbs or less daily. Focus on optimal portion sizes of about 1 cup per day max and balance butternut squash with plenty of low carb veggies and other whole foods. This allows you to reap the nutrition of squash while maintaining ketosis.
