Spaghetti Squash Nutrition Facts & Health Benefits

November 20, 2021

It's a well-known low-calorie substitute for pasta, but did you know that spaghetti squash nutrition offers some incredible health benefits as well?

From supporting digestion to immune health to your vision, the nutrients and antioxidants in spaghetti squash make it a no-brainer to include in your regular diet

Want to learn more? Keep reading to get all the details on this healthy food and how you can incorporate it into your diet on a regular basis.


All About Spaghetti Squash Nutrition

Spaghetti squash benefits your health due to its rich nutritional profile.

Not only is spaghetti squash a great source of fiber, but it’s also rich in vitamins A, B6, and C along with calcium, magnesium, phosphorus, potassium, and more. [1] Plus, it’s a great source of antioxidants, which are known to fight free radicals that result in disease development.

Given what we know about spaghetti squash nutrition, it’s no wonder that this superfood supports your health in a number of ways.

Let’s take a look at some of the incredible health benefits of spaghetti squash.


Health Benefits of Spaghetti Squash

Here are a few ways spaghetti squash nutrition can support your health.

1. Contains health-promoting antioxidants

As I mentioned above, one of the best things about spaghetti squash nutrition is that it’s rich in antioxidants.

As a reminder, antioxidants fight the free radicals that have been known to cause oxidative stress, which can cause cellular damage and a myriad of diseases.

In fact, oxidative stress has been shown to contribute to everything from diabetes and heart disease to cancer, Alzheimer’s disease, and even eye diseases. [2]

Fortunately, many studies have shown that consuming antioxidants helps to maintain optimal function of several bodily organs and systems, such as the liver, gastrointestinal system, kidneys, cardiovascular system, and more. [3]

2. Supports satiety

Spaghetti squash nutrition includes one major element that we need to review: fiber.

Fiber has been shown to support satiety, which helps to reduce in-between-meal snacking.

According to a 2014 review, eating fiber-rich foods is very effective at inducing short-term satiety, which could translate into sustained weight loss. [4]

Meanwhile, in line with. This research, numerous studies have tied increased fiber consumption to lower body weight. [5]

3. Aids digestion

Another benefit due to the fiber content included in spaghetti squash nutrition is the fact that it supports digestion.

Not only does fiber support regular healthy bowel movements by fighting and preventing constipation, but it also positively influences the good bacteria in your gut.

According to a 2021 study on 26 undergraduate students as well as their instructors, increasing their fiber intake by about 25 grams each day, aiming for a total of 40 to 50 grams of fiber consumption daily, resulted in an 8 percent change in their gut microbiome. [6]

Interestingly, the primary changes were increases in the following bacteria: BifidobacteriumBacteroides, and Prevotella—all of which are known for breaking down fiber.

It’s important to note that any imbalance in the gut microbiome is known to result in many different health concerns such as weight gain, high cholesterol, and high blood sugar levels.

4. Supports immune health

Because vitamin C is a major component of spaghetti squash nutrition, consuming this nutritious vegetable may help to support your immune system health.

According to several scientific studies, vitamin C supports numerous cellular functions within your immune system. Additionally, it helps to strengthen your skin’s natural barriers, which aids in fighting pathogens and free radicals. [7]

5. Boosts memory

As I mentioned above, spaghetti squash nutrition includes vitamin B6, which is known to support memory and healthy brain function

Specifically, vitamin B6 includes three compounds (pyridoxal, pyridoxamine, and pyridoxine), which are involved in regulating both mental function and mood

Additionally, it’s known to be an essential homocysteine re-methylation cofactor, in which a deficiency is associated with increase in blood homocysteine levels.  This is important to know because homocysteine is a risk factor for cerebrovascular disease.

Finally, low vitamin B6 status has been linked to seizures, migraines, depression, and even the development of Alzheimer’s and other forms of dementia.

Fortunately, supplementing with vitamin B6 has been shown to help reduce blood homocysteine levels, which may help to support brain health and overall memory. [8]

6. Supports vision and eye health

Finally, spaghetti squash nutrition may benefit your vision and eye health as well.

As you may recall, consuming vitamin A has been shown to support your eye health.

In fact, vitamin A is a fundamental component of rhodopsin, which is a pigment found in the retina that’s extremely sensitive to bright light. As a result, a vitamin A deficiency is linked to night blindness. [9]

Meanwhile, another study found that because vitamin A acts as an antioxidant and helps to reduce oxidative stress, it can also help to soothe eye inflammation and slow down the progression of macular degeneration. [10]


Spaghetti squash nutrition - Dr. Pingel


Cooking Spaghetti Squash

If you’re new to cooking spaghetti squash, it doesn’t have to be difficult, and it’s a great alternative to noodles for pasta dishes. Click here for some specific instructions, and then top with your favorite sauce!

It’ll taste even better now that you know all the health benefits associated with eating this nutritional powerhouse!

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