Summer Squash (Yellow or Green): A Low Glycemic Vegetable Option
Summer squash, whether yellow or green varieties, is a versatile vegetable that’s not only delicious but also beneficial for those monitoring their blood sugar levels. This frozen, cooked version (prepared with added fat) makes for an excellent side dish that won’t spike your glucose levels.
Glycemic Index and Load
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With a Glycemic Index of 32, summer squash falls into the low GI category, making it an excellent choice for diabetics and those following a low-glycemic diet. Foods with a GI below 55 are considered low glycemic options that help maintain stable blood sugar levels.
Even more impressive is its Glycemic Load of just 1. This extremely low GL indicates that consuming a 100g serving of summer squash will have minimal impact on your blood glucose levels, even when prepared with added fat.
Nutritional Profile (per 100g serving)
- Calories: 43
- Protein: 1.18g
- Fat: 2.71g
- Carbohydrates: 4.41g
- Fiber: 1.3g
- Sugar: 1.95g
- Net Carbs: 3.11g
Why Summer Squash is Great for Low-Glycemic Diets
Summer squash offers several benefits for those monitoring their carbohydrate intake:
- Its low net carb content (3.11g per serving) makes it suitable for low-carb and ketogenic diets
- Contains a good amount of dietary fiber (1.3g), which helps slow digestion and prevent blood sugar spikes
- Relatively low in calories at 43 per 100g serving
- Contains modest protein (1.18g) to support satiety
Incorporating Summer Squash Into Your Diet
This frozen and cooked version with added fat is ready for easy incorporation into meals. Consider these serving suggestions:
- As a side dish alongside grilled proteins
- Mixed into low-carb pasta alternatives
- Added to omelets or frittatas
- Pureed into low-carb soups
- Incorporated into casseroles for added nutrition and texture
Bottom Line
Summer squash is an excellent vegetable choice for anyone following a low glycemic diet. Its minimal impact on blood sugar levels, coupled with its nutritional benefits, makes it worthy of regular inclusion in your meal planning. The convenience of the frozen, pre-cooked version makes it even easier to enjoy the benefits of this low-glycemic vegetable.