What’s to know about butternut squash? – KV Healthy Living

What’s to know about butternut squash?

Butternut squash is one of the most common varieties of winter squash. It also offers a good supply of vitamin A, potassium, and fiber.

Fast facts about butternut squash:

  • Butternut squash, or winter squash, is harvested in the fall but it keeps well for several months.
  • It is a good source of fiber, potassium and several other key nutrients.
  • The nutritional content of squash makes it beneficial for digestion, blood pressure, and for healthy skin and hair, among others.
  • Squash can enhance or form the basis of a range of sweet and savory dishes.

Here a few more specifics on how a healthy diet can aid in your overall wellness:

Preventing asthma

People who consume a high amount of beta-carotene appear to have a lower risk of asthma.

Beta-carotene is the antioxidant that gives certain fruits and vegetables, like squash, their bright orange pigment.

Other orange plant foods with a high beta-carotene content include  papaya, sweet potato, apricots, broccoli, cantaloupe, pumkin, and carrots.

Lowering cancer risk

Studies have indicated that people who consume more carotenoids, including, beta-carotene are less likely to develop colon cancer.

Managing diabetes

People with type 1 diabetes who consume high-fiber diets have lower overall blood sugar levels. For people with type 2 diabetes, additional fiber improves blood sugar, lipids, and insulin levels.

One cup of butternut squash provides about 6.6 grams of fiber. The AHA recommend consuming 25 grams of fiber a day for a 2,000 calorie diet.

If you are struggling with diabetes or asthma, KVH has resources to help! For Diabetes Education, please contact our Laura Herron, RN, BSN at 509. 773.4017 ext. 2088 or click here for more information. If you are battling asthma, our Respiratory Therapy Department can help! For more information, please call 509.773.1068 or click here to learn more.

Butternut Squash Soup Recipe

2 Tbsp Unsalted butter
1 Medium white onion, chopped
2 Carrots, peeled and chopped
2 pounds Butternut squash, peeled, seeded, cut into chunks
2 quarts Low sodium chicken or vegetable broth
1 Cinnamon stick
1c Cocanut Milk
Salt & Pepper
Sour Cream
  1. In a large pot over medium heat, melt the butter until it begins to bubble. Add the onions and carrots and cook until the vegetables are soft, about 10 minutes.
  2. Add the squash and continue to cook until heated through, about 5 minutes.
  3. Add the broth and cinnamon stick, bring to a boil, then lower the heat to medium low. Simmer until the squash is completely cooked and soft, about 45 minutes to 1 hour.
  4. Add the cream, return to boil for one minute, and adjust the seasoning with salt and pepper to taste. Remove the soup from the heat and let it cool slightly. Discard the cinnamon stick.
  5. Working in 2 batches, transfer the soup to a blender and, holding the cover down tightly, blend until smooth. Serve with a dollop of sour cream.

Health Benefits:

High Fiber –  Gluten Free – Low Sodium  – Anti-inflammatory


Per serving: 397 calories 8g fat (2g sat, 0 g mono) 20g carbohydrates
483.5 mg sodium   0g sugar 8g protein 10mg Cholesterol 3g Dietary Fiber

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