Summer Squash: A Low Glycemic Vegetable Perfect for Diabetics

Summer squash, available in both yellow and green varieties, is a versatile vegetable that makes a wonderful addition to a diabetic-friendly diet. With its impressively low glycemic index and minimal impact on blood sugar levels, summer squash deserves a prominent place on your plate.

Glycemic Profile of Summer Squash

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

With a GI of 32, summer squash falls well within the low glycemic category (below 55). More importantly, its glycemic load is less than 1, meaning it will have virtually no impact on your blood sugar levels even when consumed in normal portions.

Nutritional Breakdown (per 100g serving, cooked with fat)

• 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 Is Great for Blood Sugar Management

Summer squash is an excellent choice for people monitoring their blood glucose levels for several reasons:

• Extremely Low Glycemic Load: At less than 1, you can eat summer squash with confidence knowing it won’t spike your blood sugar.
• Low in Net Carbs: With only 2.89g of net carbs per 100g serving, it’s perfect for low-carb and ketogenic diets.
• Good Fiber Content: The 1.1g of fiber helps slow down digestion and further minimize blood sugar impact.
• Low Calorie: At only 47 calories per serving, it’s a filling vegetable that supports weight management.

Cooking Tips for Summer Squash

This nutritional data is for summer squash cooked with added fat. Here are some diabetic-friendly ways to prepare it:

• Sauté with olive oil and garlic for a simple side dish
• Spiralize into “zoodles” as a low-carb pasta alternative
• Grill with a light brush of avocado oil and herbs
• Add to stir-fries with other low GI vegetables
• Roast with a sprinkle of parmesan for extra flavor

Who Should Include Summer Squash in Their Diet?

• People with diabetes or prediabetes
• Those following low-carb or ketogenic diets
• Anyone looking to manage their weight
• People focused on stable blood sugar levels

Conclusion

Summer squash is truly a diabetic superfood with its low glycemic index, minimal glycemic load, and impressive nutritional profile. It provides volume and satisfaction to meals without the blood sugar consequences of higher-carb vegetables. Consider adding more of this versatile vegetable to your weekly meal plan for better glycemic control.