Roasted Delicata Squash | Easy Low Carb Keto Side Dish Recipe (2024)

FAQs

Is delicata squash high in carbohydrates? ›

A single serving of ¾ cups of delicata squash has only 8g of net carbs and 52% vitamin A!

Delicata squash skin

The delicata is actually named for its delicate, edible skin, so there is no need for peeling here. The rind of these cylindrical, striped vegetables is similar in texture to a summer squash like zucchini, and becomes perfectly tender when cooked.

It's high in fiber, which can help decrease your risk of obesity, diabetes and heart disease. Delicata squash also has a ton of potassium: One cup delivers a whopping 500mg of the mineral, which can help control your blood pressure.

It contains essential vitamins and minerals such as vitamins A and C, magnesium, potassium, and dietary fiber. Additionally, Delicata squash is an excellent low-calorie food choice, containing just under 40 calories/ 9 g carbs in a 100 g serving.

Its low glycemic index can help prevent rapid spikes in blood sugar levels, making it a suitable option for maintaining stable glucose levels. Moreover, the dietary fiber content in squash aids in slowing down the absorption of sugar, promoting better blood sugar control and overall metabolic health.

Our true winner is the famously low-carb spaghetti squash, with has just under 8 net carbohydrates per cup. In summary, you shouldn't make any winter squash a regular occurance on your keto-menu, but every so often it's an ingredient you can enjoy while still staying on track.

Butternut squash is another nutrient-packed veggie that simply offers too many carbs for a keto diet. One cup of cubed squash has more than 15.3 g of net carbs, according to the USDA.

One cup of cooked butternut squash has only 83 calories and provides 7 grams of filling fiber — making it an excellent choice to lose excess weight and body fat. It contains both insoluble and soluble fiber. Soluble fiber has been associated with fat loss and decreased appetite.

Boost the delicious Delicata squash's antioxidant, anti-inflammatory, anti-diabetic and insulin-regulating benefits with two powerful super foods!

Toxic squash syndrome can result from continuing to eat the bitter fruit. Some of the most rampant symptoms and indicators of toxic squash syndrome include diarrhea, vomiting, and abdominal pain. Toxic squash syndrome can be so severe that it can cause swelling in the pancreas, liver, gallbladder, and kidneys.

Is there another name for Delicata squash? ›

It is also known as peanut squash, Bohemian squash, or sweet potato squash.

The truth is, butternut squash and other similar winter squash varieties (such as acorn squash, delicata and hubbard squash), fall somewhere in between starchy and non-starchy vegetables.

Sweet, But Low in Carbs: Delicata tastes like sweet potatoes but has only 7g of carbs in a serving (¾ cup) compared to about 40g in sweet potatoes. 5 Simple Ingredients: 4 of which are pantry staples!

Winter squash: Winter squash, including butternut squash and acorn squash, is a starchy vegetable that is high in carbs. One cup of cooked butternut squash contains around 21 grams of carbs, while one cup of cooked acorn squash contains around 15 grams.

Moving onto delicata squash, a 100-gram serving of this squash contains about 10 grams of carbohydrates, 2 grams of fiber, and 0.6 grams of fat. The net carbs, which you get by subtracting the fiber content from the total carbohydrates, come to around 8 grams per 100-gm serving.

As you can see, zucchini or “summer squash” is less starchy than winter squash varieties. You can also see that despite popular belief, sweet potatoes and white potatoes contain the same amount of net carbohydrate per serving.