One of my favorite long-term strategies for eating healthier is finding and preparing vegetables in a tasty way. Spaghetti squash is now a go-to of mine! One of the best spaghetti squash benefits is how it satisfies pasta cravings while providing a ton of great nutrition.
While spaghetti squash is hard-shelled, when cooked properly, it yields a lot of strands that resemble spaghetti. Hence its name. Also known as “winter squash”, this food is typically associated with fall but can be enjoyed year-round.
I did some research and uncovered numerous health benefits that the spaghetti squash offers.
Spaghetti Squash Benefits
Spaghetti squash is a treasure trove of incredible nutrition. Learn about what’s in this beautiful yellow winter squash and how it may benefit your health.
Immunity Boost
According to nutritionist Devin Brittain, spaghetti squash contains vitamin C, which supports a better immune system. That’s right, the same stuff that your Mom told you to take as a kid when you were sick! Turns out she wasn’t wrong.
An essential macronutrient, vitamin C is a healthful vitamin that supports various systems in the body. Vitamin C also supports anti-aging by helping the body to produce collagen.
As a potent antioxidant, vitamin C helps to fight aging by neutralizing free radicals – the pesky unstable molecules that damage cells.
It also supports brain health by creating neurotransmitters that facilitate communication between nerve cells.
Supports a Healthy Weight
I never like to call a food a “weight loss” food per se because there isn’t a single food that you eat that’s going to burn fat magically. With that said, spaghetti squash is a healthy food that can be a tasty part of an overall healthy diet.
How can spaghetti squash support a healthy weight? Satisfaction and satiety. One of the biggest keys to a healthy weight in my own life has been to be satiated, satisfied, and enjoy my food.
Spaghetti squash is very satiating, and I kid you not, it truly feels like I’m eating a bunch of pasta whenever I eat it. While I wouldn’t call pasta an unhealthy food per se, it can be easy to overindulge bowl after bowl.
With spaghetti squash, it’s low-calorie, high in fiber, and satisfying. If pasta is your weakness, consider swapping it out with spaghetti squash sometimes.
I’m not saying to give up pasta forever, but having a vegetable alternative can be a great way to switch things up and get more veggies into a meal.
Supports Healthy Teeth
Spaghetti squash contains both vitamins A and C, both of which are important for dental health.
Vitamin A supports the health of the salivary glands and tissue inside the mouth. A deficiency thereof can cause brittle teeth, so getting it from the diet is very important.
In contrast, because of its nutrient-dense, high-fiber content, spaghetti squash is less likely to cause tooth decay than starches and sugars.
As a bonus, spaghetti squash also contains a bit of calcium, which is excellent for dental health.
Supports Healthy Digestion
Spaghetti squash is beneficial for the digestive system due to its low acidity and fat content, which makes it gentle on the digestive tract.
High fiber content can also help you reach your daily fiber goals and support healthy bowel movements.
If you’ve been struggling to get enough fiber into your diet, spaghetti squash is a tasty way to increase your intake easily.
Supports Healthy Blood Pressure
According to a dietician, winter squash (including spaghetti squash) is one of the best foods for healthier blood pressure.
Winter squash is loaded with a lot of potassium, and one cup yields about 8% DV of the nutrient.
While one food alone won’t solve blood pressure issues, consider adding it if it’s a food that you enjoy, along with whatever else your doctor recommends.
Supports Bone Health
What’s the first nutrient that you think of for improving bone health? Probably calcium. While calcium is essential for healthy bones, there are a variety of other minerals that are very important for bone density.
Just one cup of spaghetti squash gives a healthy dose of over nine trace minerals that are important for bone health. The mineral with the highest concentration in spaghetti squash is manganese.
Manganese supports the creation of a healthy bone structure, boosts bone metabolism, and aids in the prevention of osteoporosis.
Hydration
While you may be getting enough hydration from drinking enough water, incorporating some extra hydration through food can help meet your daily hydration needs.
Spaghetti squash is over 90% water, so it’s a very water-rich food. While cooking may reduce the water content, I’ve noticed that even after baking my squash in the oven and having leftovers, it still retains its water content very well.
High Antioxidant Content
Antioxidants are compounds that fight free radicals – dangerous molecules that damage cells. Too much free radical damage in the body can lead to oxidative stress – something that you don’t want if you want to live a long and healthy life!
By defending your body from dangerous free radicals, antioxidants support a healthier you.
Spaghetti squash, along with other winter squash varieties, is high in antioxidants. Consider adding more spaghetti squash to your diet along with other high-antioxidant foods so that you can cultivate an army of free radical-fighting soldiers.
Supports Healthy Eyes
Have you heard that carrots are good for your eyes? It’s because of beta-carotene, a pigment found in colorful fruits and vegetables, which boasts a rich red-orange pigment. Spaghetti squash benefits your eyes because it’s also high in beta-carotene.
The body converts beta-carotene into vitamin A, which is very important for maintaining good vision and helps to prevent night blindness.
In addition to vitamin A, the Vitamin C content in spaghetti squash helps to lower the risk of certain eye health ailments, such as macular degeneration and cataracts that can sometimes be associated with aging.
Gluten-Free
While I wouldn’t consider myself anti-gluten, as gluten sensitivity depends on the person and there is nutritional value to gluten-containing grains, there are many people who can tolerate gluten well.
Spaghetti squash helps to satisfy cravings for pasta and Italian dishes. People on a gluten-free diet and/or with celiac disease may find it challenging to find new alternatives to their favorite gluten-free foods.
Spaghetti squash benefits the gluten-free crowd by being a tasty alternative to gluten-containing grains.
Low Glycemic
As with grains, I’m not against all sugars, but it can be easy to have a blood sugar crash from eating so much pasta.
By eating spaghetti squash “pasta”, you can eat as much as you want without giving your body a massive load of carbs.
It’s worth noting that while spaghetti squash is relatively low on the glycemic index, you have to watch what you eat with it and the cooking methods.
Specific cooking methods can slightly elevate the glycemic index, so you need to watch out for hidden sugars in pasta sauces. I always opt for tomato or pasta sauce that’s either very low in sugar or doesn’t have any added.
How to Cook Spaghetti Squash
The most straightforward way to cook the spaghetti squash is by cooking it in the oven. While there may be other ways to cook it, it’s the only method that I use.
Some recipes recommend cutting the spaghetti squash in half and then putting the halves “face down” in a pan full of water and letting it cook.
I’ve found that the result is the same or better when I don’t use the water. I’ve also found that it’s not worth the risk of getting burned by carrying a container full of boiling water.
How I Cook Spaghetti Squash:
Step 1. Preheat your oven to 400 degrees Fahrenheit.
Step 2. Cut the halves and poke holes in them with a fork or knife.
Step 3. Gently lather the inside of the halves with olive oil, salt, pepper, and whatever seasonings that you want to play around with.
Step 4. Lay the halves “face down” on a pan.
Step 4. Let the halves roast for 30-40 minutes or until the noodles fork away easily.
Super easy! I love coating the inside of the spaghetti squash with olive oil so that I can get in some healthy monounsaturated fat.
Be careful, though, not to coat the inside too heavily, as I find it can make it too damp. I lather up my hands with olive oil and rub the inside of the halves.
Delicious Ways to Eat Spaghetti Squash
Spaghetti squash is a versatile food, and due to its noodle-like consistency, it’s excellent for typical pasta-style recipes and other types of meals.
Spaghetti squash casserole
A hearty spaghetti squash casserole is my favorite way to eat spaghetti squash. Spaghetti squash casserole is a classic comfort food that I’ve loved ever since I was a kid.
Now, I take it to a whole new level by amping up the nutrition with spaghetti squash and other vegetables. You can use turkey meat or beef for the meat sauce. I also love to add mozzarella cheese and always add a nice layer to the top of it, giving it a nice crispy cheese layer.
If you’re vegan or vegetarian, there are good alternatives to the meat sauce.
Check out my favorite spaghetti squash casserole recipe from Well Plated by Erin. It’s the best one that I’ve tried so far!
Ever enjoy eating a bowl of pasta by itself? You can do the same thing with spaghetti squash. Scoop the noodles out, add some salt and pepper for flavor, and then eat.
You can also pour some meat sauce over the top for a classic pasta dish.
Frittata
Spaghetti squash is very compatible with eggs and makes for a great addition to a frittata. It’s a great way to get in a healthful, high-protein meal with lots of great nutrition.
One reason I love omelets and eggs is that they’re a tasty way to incorporate various vegetables while getting plenty of healthy fats and protein.
Eat for breakfast, lunch, or dinner. Here’s a great recipe from Fit Mitten Kitchen to check out.
Use the Two Halves As a Bowl
One easy way to eat spaghetti squash is to eat out of the two halves themselves! It’ll double as dinner and disposable bowls.
Make sure to completely deseed the squash before eating your noodles. While you can eat the noodles directly from the squash, it’s best to fork out the noodles completely before eating and then put them back in afterwards. That’ll make sure you have all the flavors added and save you the hassle of always having to dig out strands with your fork.
As with the pasta bowl, add whatever seasonings, meat sauce, and toppings that you like.
Instant Pot
An instant pot may be the fastest way to cook a spaghetti squash, but I recommend ovens for most people because they’re more common than instant pots.
If you have an instant pot, definitely use it instead of the oven if you want to save time.
How to Store Spaghetti Squash
For storing the spaghetti squash before cooking, I recommend storing it in a cool, dark area. The corner of my pantry works great. If you store it well, spaghetti squash will often be good for several months!
As for storing after cooking, I’m not a fan of it. While it can be done, and I’ll do it if I need to, the flavor isn’t as good if I don’t eat it the day that I make it. Some foods are just better if they’re eaten the day that they’re made.
If you need to store your spaghetti squash, put it in an airtight container and the fridge. While technically it can last 3-5 days or so in the refrigerator, I recommend eating it as soon as possible.
Recap
I hope you enjoyed learning about various spaghetti squash benefits. It’s an incredible food that can be used for so many different types of foods, from breakfast to Italian-style meals.
One thing that has helped me the most on my health journey so far is to find tasty, healthful alternatives to foods that aren’t good for my body.
Spaghetti squash helps to satisfy those carb cravings and can be an excellent dietary staple for long-term health.
Let me know in the comments below any spaghetti squash benefits that you know of that I didn’t list, and let me know your favorite type of recipe below.
Disclaimer: This healthy living blog post is for educational purposes only. Make sure to talk to your physician or other qualified health professional before changing your diet and/or lifestyle.