Looking for a low-calorie, high-fiber addition to your meals? Look no further than 1 cup of baked butternut squash with no salt, which packs in only 82 calories. But that's not all this versatile vegetable has to offer!

In addition to being a low-calorie option, butternut squash is also rich in vitamins A and C, and loaded with antioxidants. But those are just a few of the benefits of this tasty fall favorite.

In this article, we'll explore the many benefits of butternut squash and some easy ways to incorporate it into your diet.

High in Fiber, Low in Calories

As mentioned earlier, 1 cup of baked butternut squash with no salt is only 82 calories, making it a great low-calorie option. But it's also high in fiber, with 6.6 grams per cup. This combination of low calories and high fiber makes it a great option for weight loss and maintaining a healthy diet. Fiber also helps keep you feeling full and aids in digestion. In addition to its fiber content, butternut squash is also a good source of complex carbohydrates, which provide energy without causing a spike in blood sugar levels. Get creative with this versatile vegetable by roasting it alongside other seasonal vegetables or using it as a filling for a savory dish, like a quiche or casserole.

Rich in Vitamins A and C

Butternut squash is a great source of vitamins A and C, with 1 cup providing over 100% of the daily recommended value of vitamin A and 35% of the daily recommended value of vitamin C. Vitamin A is important for immune function, vision, and skin health, while vitamin C is a powerful antioxidant that plays a role in collagen synthesis and immune function. In addition to vitamins A and C, butternut squash also contains potassium, which helps regulate blood pressure, and manganese, which aids in bone health. Try using butternut squash in a soup or stew for a comforting and nutritious dish, or roasted with a sprinkle of cinnamon for a sweet but healthy treat.

Loaded with Antioxidants

Butternut squash is rich in antioxidants like beta-carotene, which can help protect against free radical damage and reduce the risk of chronic diseases like cancer and heart disease. In fact, studies have shown that a diet high in antioxidant-rich foods like butternut squash may be beneficial for overall health and longevity. Add some butternut squash to your morning smoothie or blend it up with some spices and beans for a tasty and nutritious dip.

Helps Lower Blood Pressure

Thanks to its potassium content, butternut squash can help regulate blood pressure and support cardiovascular health. In addition to its potassium content, butternut squash is also low in sodium, which is important for maintaining healthy blood pressure levels. Use butternut squash as a side dish or add it to your favorite stir-fry recipe for a heart-healthy meal.

Supports a Healthy Gut

The high fiber content in butternut squash not only aids in digestion and keeps you feeling full, but it can also promote the growth of beneficial gut bacteria. A healthy gut microbiome is important for overall health and can help reduce the risk of chronic diseases like obesity and diabetes. Add some roasted butternut squash to a salad or use it as a base for a grain bowl for a gut-healthy meal.

Great for Weight Loss

Not only is butternut squash low in calories and high in fiber, but it also contains a good amount of water, which can help keep you hydrated and feeling full. This combination makes it a great option for weight loss and maintaining a healthy diet. In addition, butternut squash is low in fat and contains a variety of vitamins and minerals that support overall health. Try using butternut squash as a substitute for pasta in a hearty and healthy dish, like lasagna or spaghetti squash.

Versatile Ingredient for Recipes

One of the best things about butternut squash is how versatile it is in the kitchen. It can be roasted, mashed, pureed, or used as a savory or sweet ingredient in a variety of dishes. Roasting butternut squash brings out its natural sweetness and pairs well with other fall flavors like cinnamon, nutmeg, and sage. Pureed butternut squash can be used as a base for soups and sauces, and mashed butternut squash makes a great substitute for mashed potatoes. Try using butternut squash as a base for a creamy pasta sauce or as a topping for a homemade pizza.

Easy to Prepare

Another great thing about butternut squash is how easy it is to prepare. Simply slice it in half, scoop out the seeds, and roast it in the oven until tender. Or, if you're short on time, you can buy pre-cut butternut squash at the grocery store to save time on prep. If you're looking for a quick and easy way to enjoy butternut squash, try tossing it with some olive oil and spices and roasting it in the oven. It makes a great side dish or snack. For a satisfying and healthy breakfast, try slicing some butternut squash into rounds and roasting them until tender. Top with some nut butter and a sprinkle of cinnamon for a delicious and nutritious meal.

A Fall Favorite

Butternut squash is a staple of fall cooking, and for good reason. Its slightly sweet and nutty flavor pairs well with other seasonal ingredients like apples, cranberries, and Brussels sprouts. In addition to its delicious flavor, butternut squash is packed with nutrients that support overall health and well-being, making it a great addition to your fall menu. Try using butternut squash in a fall-themed salad or roasted alongside other seasonal vegetables for a hearty and healthy dish.

A Healthy Addition to Your Diet

Whether you're looking to lose weight, support your immune system, or simply enjoy a tasty and nutritious meal, butternut squash is a great addition to your diet. With its high fiber and nutrient content, low calorie count, and versatile nature, butternut squash is a great ingredient to have on hand for healthy meals and snacks. So next time you're at the grocery store, pick up a butternut squash and start exploring all the delicious and nutritious ways you can use this fall favorite in your cooking.