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The 5 Amazing Benefits of Spaghetti Squash for Diabetics 

Spaghetti squash is a yellow oblong vegetable that is low in carbohydrates. When you open it up, cook it and shred it with a fork the insides look like spaghetti noodles.  It is often used as a substitute for pasta to lower the carbohydrate content or to add more vegetables in a diet. 

Spaghetti squash is known as a winter squash though it is harvested in late summer or early fall. This squash originates from China while it is eaten for its many benefits.  .  

One of those benefits being better blood sugar management.  If you’d like to learn more about the amazing benefits of spaghetti squash and how to add it to your diet then read on. 

Spaghetti Squash

What is Spaghetti Squash?

Spaghetti squash is an oblong yellow squash that grows to be 2-5 pounds. It is about the size of a mini watermelon, maybe even a little bigger.  The inside flesh contains seeds that need to be scooped out.  Once that is complete it can be cooked.  After it is done cooking the tender fleshed when shredded with a fork resembles spaghetti noodles. 

Questions about Spaghetti Squash  

Is Spaghetti  Squash A Starch

Spaghetti squash is a non starchy vegetable low in calories. It is not a starchy vegetable.  

What Vegetable Can I Substitute For Spaghetti Squash?

Butternut squash, pumpkin and acorn can all substitute for this squash.  If you want a substitute for spaghetti squash pasta then zucchini noodles.   

Does Spaghetti Squash Have Carbs Or Sugar?

Yes! Spaghetti Squash has 10gm of carbohydrates and 4 gm of sugar per a 1 cup serving.  

Does Spaghetti Squash Have Fat Or Calories?

Yep! This squash has 42 calories and 0.5gm of fat in a 1 cup serving. Feel free to enjoy more than a cup of this squash.    

Can I eat spaghetti squash on a low carb diet?

Absolutely. Since spaghetti squash has only 10gms of carbohydrates per a 1 cup serving then feel free to add this to your low carb diet.     

Is Spaghetti Squash Good For Diabetics?

Diabetic Health 

Yes! Spaghetti squash is good for diabetics.  It is low in calories and in carbohydrates.  At 42 calories per cup and 10gm of carbohydrates per cup, it is about 4x less than 1 cup of whole wheat pasta.  In addition, eating spaghetti squash gives you so many beneficial nutrients. 

  •  Fiber
  • Iron 
  • Vitamin C 
  • Potassium 
  • Magnesium 
  • B vitamins 

Fiber is great for gut health and pooping! Iron and B vitamins can help give you energy and keep your red blood cells strong and healthy.  Vitamin C keeps your immune system strong.  Potassium keeps your heart beating.  While Magnesium helps with your muscles.  

Together these nutrients keep you healthy and happy.  Due to the fiber content in the squash, the sugar is broken down and released into the bloodstream slowly preventing a spike.  However, let’s be realistic.  Does anyone ever just eat a spaghetti squash by itself? 

 Not usually, therefore to maximize good blood sugar control focus on incorporating more vegetables such as spaghetti squash into your diet.  Combine it with healthier foods such as quinoa, tomatoes, cucumbers, spinach, beans, flax seeds to name a few to make it a complete meal. 

Cooked Spaghetti Squash

Preparing Spaghetti Squash 

I have spaghetti squash now what? Don’t panic, first thing is first. Wash island scrub it under running water to get rid of any harmful bacteria on the surface.  Then place it on a cutting board and cut off the two ends with a knife.  

Afterwards cut it lengthwise to open it.  Take a spoon and get rid of all the seeds.  Now season it with the spices of your choice.  Then bake it on a metal sheet at 450 for 20-30 minutes.  If you want to speed it up you can also microwave it for 10 minutes, rotating it halfway through at the 5 minutes mark. 

If you don’t want to use a knife to cut it open then no problem.  Place the whole washed squash on a metal pan to bake at for at least 1 hour at 400 degrees.  Now it’s time to use it!  

3 Different Ways to Eat Spaghetti Squash

Spaghetti Squash Pasta


Shred cooked spaghetti squash to form long squash noodles.Place all your squash noodles in a bowl and add sauce of choice.  Mix and enjoy! 

Not adventurous enough to try it by itself.  Place squash noodles and pasta noodles, ideally whole wheat, together.  Add sauce of choice, mix and enjoy!  

Feel free to add additional vegetables such as carrots, broccoli or cauliflower to the squash noodles.  You can also add tofu, beans or edamame to add protein and make it a more complete meal

Spaghetti Squash Bake

Spaghetti Squash Bake 

Want a simple dinner.  Cut this squash open, remove the seeds and then add the topping of your choice.  Such as mushrooms, tomatoes, bell pepper, spinach , beans, walnuts, or plant based cheese. 

You can also use a jarred or homemade sauce to add on top to or mixed in with your toppings to give it more flavor.  Bake it in the oven at 350 degrees for 30 minutes then enjoy! 


If the first two options don’t appeal to you then you can always try pureeing it as a soup.  Think of it like a pumpkin soup.  Add the spices you want to make it taste the way you prefer.  Add any other vegetable, noodles or beans to the dish to give it more depth of taste.

You can also just add the squash noodles to any soup of your choice though it would probably taste better in a vegetable soup.      


Is spaghetti squash good for diabetics?  Yes, it is!  It has so many different nutrients that are excellent for our health.  After spaghetti squash is broken down into sugar the fiber helps to slow down the absorption of that sugar into our bloodstream.

This squash is a non starchy vegetable low in calories, carbs, sugar and fat.  It can  be substituted for other squashes such as butternut squash, acorn squash,  pumpkin or zucchini spirals. 

This squash can help manage blood sugar levels.  But if you eat highly processed foods with this squash then don’t expect it to be a miracle food keeping blood sugars steady. Try to eat other vegetables, fruits, beans, tofu, quinoa, or bulgar to manage  blood sugar levels as well as reduce stress, proper sleep and exercise..  

Find a way to enjoy this squash whether you eat it as squash noodles in a squash bake or as a soup.  You will benefit from the amazing benefits of this squash if you eat it.  There are no benefits for you if you decide not to eat this squash.  Your health is in your hands.  

Let me know how you like to eat spaghetti squash. 

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