Summer Squash (Green, Raw): A Low Glycemic Index Vegetable

Summer squash, particularly the green variety consumed raw, is a wonderful addition to a balanced diet, especially for those monitoring their blood sugar levels. This versatile vegetable offers numerous health benefits while maintaining a low impact on your glycemic response.

Glycemic Index and Glycemic Load

Summer squash has a Glycemic Index (GI) of 32, placing it firmly in the low GI category. Foods with a GI below 55 are considered low glycemic options, making green summer squash an excellent choice for maintaining stable blood sugar levels.

Even more impressive is its Glycemic Load (GL) of only 0.68. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood glucose levels. A GL under 10 is considered low, making summer squash an exceptional option for those following a low-glycemic diet.

Nutritional Profile (per 100g serving)

• Calories: 17
• Protein: 1.21g
• Fat: 0.32g
• Carbohydrates: 3.11g
• Fiber: 1g
• Sugar: 2.5g
• Net Carbs: 2.11g

Health Benefits of Green Summer Squash

Low in Calories, High in Nutrients

With just 17 calories per 100g serving, raw green summer squash offers impressive nutritional value without adding significant calories to your diet. This makes it an ideal food for weight management while still providing essential nutrients.

Fiber Content

The 1g of fiber per serving contributes to digestive health and helps slow down the absorption of sugars, further supporting stable blood glucose levels. Fiber also promotes feelings of fullness, which can aid in appetite control.

Low Net Carbs

With only 2.11g of net carbs per serving (total carbohydrates minus fiber), summer squash is an excellent option for those following low-carb or ketogenic diets while still wanting to include vegetables in their meal plan.

Ways to Include Raw Green Summer Squash in Your Diet

• Thinly sliced in fresh salads
• As crudités with healthy dips like hummus
• Spiralized into “noodles” for a raw pasta alternative
• Julienned in wraps and sandwiches
• Diced into fresh salsas and relishes

Conclusion

Raw green summer squash is a nutritional powerhouse with minimal impact on blood glucose levels. Its low glycemic index and extremely low glycemic load make it an excellent choice for anyone monitoring their blood sugar, following a low-carb lifestyle, or simply looking to incorporate more nutrient-dense foods into their diet.

The combination of low calorie content, decent fiber, minimal fat, and useful amounts of protein makes summer squash a versatile vegetable that supports overall health while helping to maintain steady energy levels throughout the day.