Summer Squash: A Nutritional and Low Glycemic Option

Summer squash, both yellow and green varieties, is a versatile vegetable that offers numerous health benefits while maintaining a low impact on blood sugar levels. When frozen and cooked without added fat, it becomes an excellent option for those monitoring their glycemic response.

Glycemic Information

With a Glycemic Index (GI) of 32, summer squash falls into the low glycemic category, making it suitable for diabetics and anyone following a low-GI diet. Foods with a GI below 55 are considered low glycemic and cause a slower, more gradual rise in blood glucose.

The Glycemic Load (GL) is only 1.04 for a 100g serving, which is exceptionally low. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates, providing a more practical measure of a food’s actual impact on blood sugar levels.

Nutritional Profile

A 100g serving of frozen summer squash (yellow or green), cooked without added fat, provides:

• Calories: 21
• Protein: 1.21g
• Fat: 0.16g
• Total Carbohydrates: 4.54g
• Dietary Fiber: 1.3g
• Sugar: 2g
• Net Carbs: 3.24g

Health Benefits

Summer squash is not only low in calories and carbohydrates but also provides valuable nutrients. The moderate fiber content (1.3g per 100g) contributes to digestive health and helps maintain steady blood sugar levels.

With only 21 calories per serving, summer squash is an excellent choice for weight management while still providing essential nutrients.

Incorporating Summer Squash Into Your Diet

This versatile vegetable can be:

• Added to stir-fries
• Roasted as a side dish
• Incorporated into soups and stews
• Spiralized as a low-carb pasta alternative
• Grilled for a smoky flavor

Conclusion

Frozen summer squash is an excellent addition to a glycemic-conscious diet. Its low GI value of 32 and minimal GL of 1.04 make it suitable for blood sugar management, while its nutritional profile offers health benefits beyond glycemic control. With just 4.54g of carbohydrates and only 21 calories per 100g serving, it’s an ideal choice for those monitoring carbohydrate intake without sacrificing nutrition.

Remember that cooking methods can impact the GI value of foods, so maintaining the preparation method (cooked without added fat) will help preserve these beneficial glycemic properties.