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https://www.bluecircle.foundation/food/squash
Squash
CARBS
7g
PROTEINS
1g
FATS
0.1g
Squash is a low-carb vegetable suitable for a diabetes management diet, offering minimal impact on blood glucose levels.
Quantity: 100g
Glycemic Index: 15
Glycemic Load: 3
Fiber: 2g
Key Nutrients: Vitamin A, Vitamin C, potassium
Health Impact: Due to its low carbohydrate content and low glycemic index, squash promotes a minimal insulin response and has a slow digestion time, which helps in maintaining stable blood glucose levels.
💉 Suggested Bolus
If insulin adjustment is needed, consider the overall carbohydrate content of the meal and adjust insulin dosage accordingly to prevent post-meal spikes.
🍽️ Best Paired With (Veg)
- Spinach Salad – High in fiber and nutrients while being low in carbs, complementing the squash without adding significant carbs.
- Grilled Tofu – Provides a high-protein addition that helps balance the meal and maintain satiety with minimal impact on blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein that helps moderate blood sugar spikes and increases meal satisfaction.
- Baked Salmon – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar stability.
🥄 Smart Substitutes
- Cauliflower – Lower in carbs and can be used in a variety of dishes similar to squash.
- Zucchini – Similar texture with fewer carbohydrates, suitable for noodles or stir-fry dishes.
- Broccoli – Provides more fiber and fewer carbs, helping in better blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar as squash has a low glycemic index.
- 30–60 min: Gradual, minor increase in blood sugar due to the slow digestion of the fibrous content.
- 2–3 hr: Blood sugar levels should stabilize due to the low carb content and presence of fiber.
“Many in the low-carb community find that incorporating non-starchy vegetables like squash into their meals helps manage hunger and blood sugar levels effectively, especially when combined with high-protein foods.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with healthy fats and proteins to further stabilize blood sugar levels.
🤔 FAQs about Squash
Is squash suitable for a low-carb diet?
Yes, squash is suitable as it is lower in carbs compared to other starchy vegetables and provides essential nutrients.
How can I incorporate squash in a low-carb diet without increasing carbs too much?
Use squash in moderation, mix with other low-carb vegetables, and pair with a protein source to balance the meal.
