Which squash is better for you - spaghetti squash or butternut squash?
Either type of squash is a great choice! Both of these veggies are packed with important nutrients like certain vitamins, minerals, and fiber – a great addition to your meal plan! The major difference between the two is that butternut squash is classified as a starchy vegetable, while spaghetti squash is classified as a non-starchy vegetable. So, you can have more spaghetti squash for less carbohydrates.
Butternut squash is denser in calories and carbohydrates, so you need to be careful of portion sizes and work it into your meal plan. If you use our diabetes plate method to plan meals, you would put the butternut squash in the small starchy portion of the plate and spaghetti squash would go with the non-starchy vegetables, which should fill up half of the plate.
See a comparison of the two squashes below:
½ cup cooked butternut squash = 40 calories + 11 grams of carbohydrate
½ cup cooked spaghetti squash = 20 calories + 5 grams of carbohydrate
Note: Most of the carbohydrate in non-starchy vegetables is fiber, so unless you eat more than 1 cup cooked spaghetti squash, you may not need to count the carbohydrates.
You can work both of these easily into your meal plan! Though butternut squash is high in carbohydrates, it is still a very healthy food that is packed with nutrients including iron, fiber, vitamin A and vitamin C. Spaghetti squash also provides vitamin C, B vitamins, and fiber. Both are very low in fat, sodium, and have no cholesterol.
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