Butternut Squash Glycemic Index: Health Benefits

Butternut squash is a type of winter squash native to North America. Also known as butternut pumpkin in other parts of the world, butternut squash is long with a bell-bottom and hard outer skin covering the inner orange flesh and seeds.

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This article will explore how butternut squash may impact blood sugar levels and the health benefits of including this vegetable in meals. 

Butternut squash is considered a low glycemic index food, with a glycemic index rating of 51. However, this number is specifically for plain squash. Often butternut squash is mixed with sugar, butter, or other ingredients that impact the vegetable’s glycemic index and load.

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The below glycemic index and glycemic load data is for 100g of butternut squash:¹ ²

Butternut squash is an excellent vitamin A, fiber, and vitamin C source. 

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The below nutritional information is for 100g of raw butternut squash, which equals approximately ¾ cup of cubed, raw squash.⁴

The fiber found in butternut squash will help reduce hunger by slowing down digestion, which will result in an individual feeling fuller for longer and reducing overeating. One 2009 study discovered that for every gram increase in total dietary fiber in women’s diets, their weight decreased by 0.55 pounds.¹⁰ Another study revealed that women who consumed more fiber lost more weight than those with a lower fiber intake.¹¹

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Butternut squash also contains a powerhouse of vitamin A. Some forms of vitamin A communicate with fat cells and influence fat cell growth, fat storage, and obesity.¹² One study also found that vitamin A may play a role in reducing abdominal obesity, showing that butternut squash may help with weight loss goals.¹²

Butternut squash is a fantastic option for those who need to carefully monitor their blood sugar levels. Rich in antioxidants, vitamin A, and vitamin C, butternut squash can provide numerous health benefits for those living with diabetes. 

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While butternut squash is high in carbohydrates, it is high in fiber, which slows the digestion process and allows this vegetable to be a low glycemic food with a low glycemic load. However, those choosing to include butternut squash in their meals should be mindful of portion sizes and balance this delicious vegetable with a lean protein source. 

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Another consideration to keep in mind are the add-ins that are mixed into butternut squash dishes, such as sugar, milk, and cream. These additives can alter the glycemic index and cause rapid increases in blood sugar levels.

Allergies to butternut squash are uncommon, but for some individuals, this vegetable can lead to an uncomfortable skin reaction that causes their palms to become red and itchy. This condition is called butternut squash dermatitis, and in severe cases, this condition can lead to painful blisters.⁸

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This skin reaction was first studied in 1994, and may believe this reaction is caused by the protective sap excreted when cutting squash.⁹ One possible solution to remedy this reaction is to wear gloves while preparing butternut squash.

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If you suspect an allergy, sensitivity, or intolerance to butternut squash or experience butternut squash dermatitis, please consult a healthcare professional.