Summer Squash: A Low Glycemic Vegetable Worth Adding to Your Diet

Summer squash, whether yellow or green varieties, is a versatile and nutritious vegetable that makes an excellent addition to a balanced diet. This fresh, cooked vegetable (prepared without added fat) offers impressive nutritional benefits while maintaining a low glycemic impact.

Glycemic Information

Summer squash has a Glycemic Index (GI) of 32, placing it firmly in the low glycemic category. Foods with a GI under 55 are considered low glycemic and generally cause a slower, more gradual rise in blood sugar levels.

With a Glycemic Load (GL) of just 0.93, summer squash has a minimal impact on blood glucose. This extremely low GL makes it an excellent choice for those monitoring their blood sugar levels, including people with diabetes or those following a low-glycemic eating plan.

Nutritional Profile (per 100g serving)

Summer squash offers impressive nutrition with very few calories:

• Calories: 21
• Protein: 1.3g
• Fat: 0.35g
• Carbohydrates: 4.1g
• Fiber: 1.2g
• Sugar: 3.16g
• Net Carbs: 2.9g

Health Benefits

The nutritional composition of summer squash provides several health advantages:

• Weight management: With just 21 calories per 100g serving, summer squash is extremely low in energy density, making it perfect for weight management.
• Blood sugar control: The low GI and GL values mean summer squash won’t cause rapid spikes in blood glucose levels.
• Digestive health: Providing 1.2g of fiber per serving, summer squash contributes to digestive regularity and gut health.
• Low in fat: With only 0.35g of fat per serving, it’s virtually fat-free.

Ways to Enjoy Summer Squash

This vegetable’s mild flavor and versatility make it easy to incorporate into your diet:

• Sauté with herbs and a small amount of olive oil
• Steam or boil for a simple side dish
• Grill for a smoky flavor
• Add to stir-fries, soups, and stews
• Spiralize into “noodles” as a low-carb pasta alternative
• Roast with other vegetables

Conclusion

Summer squash is an excellent choice for anyone following a low-glycemic diet. Its minimal impact on blood sugar, combined with high nutritional value and low calorie content, makes it an ideal vegetable for metabolic health, weight management, and overall wellness.

Consider adding more summer squash to your meal rotation to enjoy its benefits while adding variety to your diet.