Butternut squash has always been the unsung hero of my plate! It’s like the veggie that never missed the party when rice or a braai (BBQ) was involved! 😄 Growing up, you couldn’t even think about cooking rice without the legendary trio—green salad, beetroot, and of course, butternut—making a grand entrance.
The other day, the kids found an old photo of my dad in the garden, proudly harvesting—you guessed it—butternut squash! It’s a family tradition at this point.
Just this week, I made a rice, beef, and mushroom stew, featuring none other than… butternut squash. No full veggie rainbow this time, but it was just as satisfying! And that got me thinking: what are the actual health benefits of butternut squash, besides its delicious taste?
In this article, I discuss the amazing health perks of this superfood and share some tips on how to cook it to perfection!
Top 9 Health Benefits of Butternut Squash
1. Rich in Nutrients
Butternut squash is rich in vitamin A, which is essential for eye health and immune function. In fact, a single serving of butternut squash can provide 100% of your daily vitamin A needs.
It's also loaded with potassium, which helps regulate blood pressure and keeps those muscle cramps at bay—perfect for those days when you've decided to take up interpretive dance in your living room.
2. Weight Management
Butternut squash is an excellent choice for weight management due to its low-calorie content and high fiber.
One cup of cooked butternut squash contains only 63 calories but provides 3 grams of fiber, helping you feel full without consuming excess calories. This fiber content not only aids in digestion but also helps regulate blood sugar levels.
A 2015 study found that a diet rich in high-fiber fruits and vegetables was associated with greater weight loss and a reduced risk of chronic diseases. Furthermore, a high-fiber diet has been linked to a lower risk of colorectal cancer and improved overall gut health.
Here's a nutritional breakdown of one cup of cooked butternut squash:
- Calories: 63
- Fat: 0.14 grams
- Carbs: 16.40 grams
- Protein: 1.4 grams
- Fiber: 3 grams
3. Heart Health
The potassium in butternut squash helps to balance sodium levels in the body, which is important for maintaining healthy blood pressure. It also contains antioxidants that can help protect against heart disease.
4. Contributes to Bone Health
The vitamins and minerals found in butternut squash, including magnesium, vitamin C, and beta-carotene, are beneficial for bone health.
Research indicates that diets rich in these nutrients may help maintain bone density and reduce the risk of osteoporosis, particularly in postmenopausal women. Read Get Better Bone Health With These Top 21 African Foods for Osteoporosis
5. Aids in Blood Sugar Regulation
The low glycemic index of butternut squash means that it releases sugars slowly into the bloodstream, which can help manage blood sugar levels. The fiber content also plays a role in stabilizing blood sugar, making it a suitable choice for people with diabetes.
6. Promotes Healthy Skin
Butternut squash shares many of the same nutrients as carrots, and we all know how beneficial carrots are for our skin. Vitamin C aids in collagen production, which keeps your skin firm and youthful. Meanwhile, vitamin A helps repair skin tissue, reducing signs of aging.
So, if you want to keep that glow going through the winter months, butternut squash should be on your radar. Who needs expensive creams when you can eat your way to better skin?
7. Anti-Inflammatory Properties
Inflammation is at the root of many chronic diseases, including heart disease, diabetes, and arthritis.
Butternut squash contains a range of anti-inflammatory compounds like beta-carotene, omega-3 fatty acids, and polysaccharides. These help reduce inflammation in the body, acting as a natural defense against a host of health issues.
8. Enhances Brain Function
Butternut squash is rich in folate, which plays a crucial role in brain function and mental health.
Folate is involved in the production of neurotransmitters, the chemicals that transmit signals in the brain. This makes butternut squash a brain-boosting food, helping with everything from memory retention to mood regulation.
9. Supports Respiratory Health
The beta-carotene in butternut squash doesn’t just benefit your eyes—it’s also great for your lungs. Studies have shown that a diet rich in beta-carotene can reduce the risk of respiratory issues like asthma.
So, as the seasons change and the air gets crisp, adding more butternut squash to your diet might just help you breathe easier.
Popularity of Butternut Squash in Africa
Butternut squash is widely enjoyed in various African countries, where it’s often used in traditional dishes.
In South Africa, for instance, butternut squash is a staple ingredient in many households. It’s commonly prepared as a soup, grilled, or roasted, and is often served alongside meats during braais.
In Nigeria, butternut squash finds its way into soups and stews, often blended with local spices to create a rich and comforting meal.
Ghana uses it in traditional dishes like rice balls and groundnut soup, adding a subtle sweetness and creamy texture.
Tanzanian cuisine features butternut squash in hearty stews, such as a squash and bean stew, where it pairs well with legumes and spices.
In Ethiopia, butternut squash is included in stews like T'ej, where it complements spices and lentils, contributing to a robust and flavorful dish.
How to Cook Butternut Squash
Butternut squash is incredibly versatile, so there are a few different ways to cook it depending on what you’re making.
Roasting (My Favorite!)
Roasting brings out the natural sweetness of butternut squash and gives it a deliciously caramelized nutty flavor.
- Preheat your oven to 400°F (200°C).
- Toss the squash cubes in olive oil, salt, and any seasonings you like—cinnamon, nutmeg, and paprika work great.
- Spread the cubes in a single layer on a baking sheet.
- Roast for 25-30 minutes, turning halfway through, until the squash is golden and tender.
Boiling
Boiling is quick and easy, especially if you’re planning to mash or puree the squash.
- Place the squash cubes in a large pot and cover with cold water.
- Add a pinch of salt.
- Bring the water to a boil, then reduce the heat and simmer for 15-20 minutes until the squash is fork-tender.
- Drain and use the squash in your recipe.
Steaming
Steaming preserves more nutrients and gives the squash a slightly firmer texture than boiling.
- Place the squash cubes in a steamer basket over a pot of boiling water.
- Cover and steam for about 15 minutes, or until the squash is tender.
- Remove from heat and use as desired.
You might like to read: 9 Super Easy Butternut Squash Recipes For Busy Health Conscious Women
References
- https://www.healthline.com/nutrition/butternut-squash
- https://www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10150096/
- https://www.express.co.uk/life-style/health/1100951/high-blood-pressure-hypertension-diet-food-vegetables-potassium-butternut-squash
- https://www.livestrong.com/article/284761-what-is-the-glycemic-index-of-butternut-squash/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2104600/