Does Yellow Squash Have Carbs? Nutrition Facts for Keto Diets

Does Yellow Squash Have Carbs? Facts for Low Carb and Keto Diets

Yellow squash is a popular summer vegetable enjoyed for its mild, delicate flavor. But with its starchy appearance, many wonder if yellow squash contains carbs that could impact ketosis on a low carb or keto diet.

In this comprehensive guide, well take a deep dive into the nutrition facts, carb count and glycemic impact of yellow squash. Youll learn how to incorporate it into low carb meal plans, find suitable substitutions, and discover the health benefits of yellow squash.

What is Yellow Squash?

Yellow squash is a tender summer squash variety in the gourd family, native to North America. Other names for yellow squash include summer squash, crookneck squash, and straightneck squash.

The skin has a bright lemon yellow hue. The flesh inside is pale yellow or cream colored with small edible seeds. Yellow squash has a mild, delicate flavor compared to zucchini.

Its commonly cooked by steaming, sauting, grilling or incorporated into casseroles and soups. The blossoms can also be eaten stuffed or fried into fritters.

Yellow Squash Nutrition Facts

One cup of raw sliced yellow squash (113 grams) contains:

• Calories: 18
• Carbs: 4 g
• Fiber: 1 g
• Sugar: 2 g
• Protein: 1 g
• Fat: 0 g
• Vitamin C: 29% DV
• Vitamin B6: 7% DV
• Manganese: 7% DV
• Riboflavin: 6% DV
• Potassium: 5% DV

Yellow squash is very low in calories and carbs. It provides good amounts of vitamin C, B vitamins, manganese and antioxidants like beta carotene.

Does Yellow Squash Have Net Carbs?

There are 3.8 grams of net carbs in one cup of raw yellow squash. This is calculated by subtracting fiber from the total carbs.

When cooked, the amount of net carbs in yellow squash remains roughly the same at around 4 grams per cup. Cooking helps soften seeds and cell walls to make nutrients more bioavailable but does not increase carbs.

The net carb count classifies yellow squash as a low carb vegetable friendly for ketogenic and low carb diets.

Glycemic Index and Load of Yellow Squash

The glycemic index (GI) of yellow squash is 15 which is very low. The glycemic load is just 1 per cup.

This means yellow squash has a minimal impact on blood sugar levels. The natural sugars are slowly absorbed thanks to the fiber and water content.

Therefore, yellow squash is great for those with diabetes or insulin resistance wanting to manage glycemic response.

Is Yellow Squash Keto and Low Carb Diet Friendly?

With only 3.8 net grams of carbs per cup, yellow squash can fit into a keto diet and other low carb eating plans.

Keto Diet

On a standard ketogenic diet, aim to limit net carbs to 20-50 grams daily. One cup of yellow squash represents just under 10% of the average keto carb allowance.

When eaten in moderation along with other low carb veggies and healthy fats, yellow squash can keep you in ketosis.

Low Carb Diet

For a general low carb diet, daily net carbs range from 50-100 grams or less. With 4 net carbs per cup, yellow squash fits easily into a low carb meal plan.

Pair it with protein foods, healthy fats, and non-starchy vegetables to make balanced low carb meals.

Atkins Diet

On Atkins, net carbs start very restricted at just 20 grams per day initially. As you move through the phases, more carbs are added back.

In later phases of Atkins when over 50 grams of net carbs are allowed, yellow squash can be enjoyed more liberally.

Diabetes Diet

For diabetes management, yellow squash is an excellent choice. It has a barely-there impact on blood sugar levels thanks to the low glycemic index.

Enjoy it freely as part of a balanced diabetic diet focused on nutrient-dense, high fiber carbs that provide steady energy.

Yellow Squash Benefits

Adding yellow squash to your low carb diet provides many important nutrients and health benefits:

Supports Immunity

Yellow squash contains nearly 30% of the recommended daily amount of vitamin C per cup. Vitamin C boosts immune cell function and helps fight infections.

Promotes Healthy Vision

Lutein and zeaxanthin in yellow squash protect the eyes from sun damage and lower risks of cataracts and age-related macular degeneration.

Builds Strong Bones

The vitamin K, magnesium and manganese in yellow squash improve bone mineral density to prevent fractures and osteoporosis.

Benefits Blood Pressure

Yellow squash provides 222 mg of potassium per cup. This mineral balances fluid levels and controls blood pressure.

Aids Digestion

The fiber in yellow squash acts as a prebiotic to feed healthy gut bacteria. It also prevents constipation by adding bulk to stool.

Enjoying yellow squash regularly supplies key antioxidants, minerals, and vitamins to support overall health on a low carb diet.

How to Add Yellow Squash to a Low Carb Diet

With only 4 grams of net carbs per cup, its easy to incorporate yellow squash into keto and low carb meal plans. Here are simple ways to use more yellow squash:

Spiralize Yellow Squash

Use a spiralizer to turn yellow squash into low carb noodles. Toss with olive oil, garlic, and herbs for a fast side dish.

Saute Yellow Squash

Dice or slice yellow squash and saute in olive oil with sliced onion and seasonings until tender.

Roast Yellow Squash

Toss cubed yellow squash in avocado oil, garlic powder, salt, and pepper. Roast at 400F for 15-20 minutes until browned.

Grill Yellow Squash

Brush slices with olive oil and grill 3-5 minutes per side. Sprinkle with Parmesan cheese.

Add to Zucchini Noodle Dishes

For extra texture and nutrition, use half zucchini and half yellow squash noodles in recipes.

Stuff Yellow Squash

Scoop out middles and stuff with meat, veggies, and cheese mixtures. Bake until tender.

Grate into Casseroles

Grate raw yellow squash and add to egg bakes, lasagna, enchiladas, and other casserole dishes.

Yellow Squash Substitutions for Low Carb Diets

If you want to change up your veggie choices, these make good substitutions for yellow squash on keto and low carb eating plans:

Zucchini

With 3 grams of net carbs per cup, zucchini can be swapped in a 1:1 ratio for yellow squash.

Spaghetti Squash

Replace yellow squash noodles with spaghetti squash strands for an extra 2 grams of carbs.

Eggplant

Try diced eggplant instead of yellow squash when making ratatouille or capsicum. It has 5 grams of net carbs per cup.

Cucumbers

Cucumbers have just 3 grams of net carbs per cup. Use thinly sliced in place of yellow squash.

Green Beans

Green beans have 4 net grams of carbs like yellow squash. Swap them in sauts and roasts.

Mix up your low carb veggie choices while staying in ketosis by alternating yellow squash with zucchini, eggplant, cucumbers, and other low carb options.

Tips for Picking and Preparing Yellow Squash

Follow these tips for selecting, storing and cooking yellow squash:

• Look for small, firm squashes under 8 inches long with smooth, glossy skin.
• Store whole yellow squash in a plastic bag in the fridge up to 5 days.
• Wash just before use and trim ends. No need to peel if tender skin.
• Cut in half lengthwise and scoop out seeds before slicing, cubing or spiralizing.
• Steaming, roasting, grilling, and sauting are the best cooking methods.
• Avoid boiling or overcooking yellow squash which causes it to be watery.
• Consume the skin and seeds which contain beneficial nutrients.

With proper storage and preparation, the mild flavor and texture of yellow squash really shines. It takes well to all kinds of seasonings and pairs with both meat and plant proteins.

Enjoying Yellow Squash Safely on a Low Carb Diet

Yellow squash makes a nutritious and delicious addition to keto, Atkins, low carb, and diabetic diets. It provides a range of vitamins, minerals and antioxidants with minimal impact on blood sugar.

The small amount of carbs from yellow squash fits into almost any level of carb restriction. Pay attention to portion sizes and accompany it with healthy fats and proteins.

Substitute other low carb veggies like zucchini if you ever need a change. With so many ways to incorporate yellow squash, theres no reason to miss out on the nutrition and versatility it brings to low carb eating.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.