Summer Squash: A Low Glycemic Vegetable Choice

Summer squash, whether yellow or green, is a versatile vegetable that makes an excellent addition to a glycemic-conscious diet. With its mild flavor and tender texture when cooked, it can complement many dishes while providing valuable nutrients without significantly impacting blood sugar levels.

Glycemic Profile

Summer squash has an impressively low glycemic impact:

• Glycemic Index (GI): 32 (Low)
• Glycemic Load (GL): 0.92 (Very Low)

With a GI well below 55, summer squash falls into the low glycemic category, making it an excellent choice for those monitoring blood sugar levels. The glycemic load of less than 1 indicates that this vegetable will have minimal impact on blood glucose, even in standard portions.

Nutritional Breakdown

Per 100g serving of cooked summer squash (yellow or green):

• Calories: 47
• Protein: 1.27g
• Fat: 3.33g
• Total Carbohydrates: 3.99g
• Dietary Fiber: 1.1g
• Sugar: 3.07g
• Net Carbs: 2.89g

Why Summer Squash Works for a Low-GI Diet

Summer squash is ideal for glycemic-conscious eating for several reasons:

• Low in calories while being filling and satisfying
• Contains dietary fiber that helps slow digestion and prevent blood sugar spikes
• Very low net carbs at just 2.89g per 100g serving
• Provides nutrients without significantly impacting blood glucose levels

Cooking and Serving Ideas

Summer squash is incredibly versatile in the kitchen:

• Sauté with olive oil, garlic, and herbs for a simple side dish
• Spiralize into “noodles” for a low-carb pasta alternative
• Grill slices for a smoky flavor that pairs well with lean proteins
• Add to stir-fries, soups, or casseroles to increase vegetable content
• Roast with other low-GI vegetables for a colorful medley

Bottom Line

Summer squash is an excellent choice for anyone following a low glycemic diet or simply looking to include more healthy, blood sugar-friendly vegetables in their meals. Its very low glycemic load of 0.92 means you can enjoy generous portions without concern for significant blood sugar fluctuations, while still benefiting from its nutrient content and culinary versatility.

Remember that cooking methods can impact the overall glycemic response of a meal, so pairing summer squash with protein and healthy fats will help create balanced meals that support stable blood sugar levels.