SS: Spaghetti Squash

SS: Spaghetti Squash

By Tim Cullen

Spaghetti is a very common food consumed by many families across the country. It's easy to make, simple to make in bulk and tastes good! In this post I am going to point out one of my favorite dishes, spaghetti squash, that you may consider in trying to transition to a healthier diet. I made the switch about a year ago and I have never looked back. It tastes nearly the same as spaghetti noodles, but has more pros to it like less calories, no fat, no cholesterol and a vast array of vitamins and nutrients. Below I will discuss the pros and cons of spaghetti squash and give you my opinion on if one should adopt this food into their diet or not.

First of all, before I get to what spaghetti squash is, I will provide an overview of what kinds of squash there are. To begin, there are two main categories of squash known as "Summer" squash and 

 "Winter" squash.

Summer squash - thinner skinned squash, like zucchini, and contain more water than winter squash, so there will be more moisture when you take a bite. A summer squash is pictured below.

Zucchini, a summer squash.

Winter squash - Thick skinned squash, like butternut squash, and have a drier interior. They take more effort to cut open than summer squash due to the thick skin. (and when i say effort, I really mean it!)

Spaghetti Squash, a winter squash.

Spaghetti squash is classified as a winter squash. It is oval shaped and colored either yellow or white. The truly unique quality of spaghetti squash in comparison to the other types of squash is that, after cooked, it scrapes out in a string shape resembling spaghetti, hence how it obtained it's name. You can either cook the squash in the oven whole or cut in half depending on personal preference. I would suggest cutting the squash in half first and removing the unwanted seeds and then cooking. This allows the squash to cook much quicker, meaning you will get to eat quicker!

The reason I am suggesting giving spaghetti squash a try is that it is a bargain when it comes to calories consumed all while providing a nutritional gain. I am going to list the pros and cons in a list below.

Pros:

• One cup of spaghetti squash has about 40 calories, which is very low for a main course meal.
• Spaghetti squash is low in saturated fat and cholesterol
• It is a very good source of fiber, and Vitamin C
• It is also a good source of these vitamins:
• Niacin - increases HDL (High-density lipoproteins) and prevents the disease pellagra.
• Vitamin B6 - Water-soluble vitamin that has many jobs inside the body like making antibodies and making hemoglobin, which carries oxygen in the red blood cells to the tissues in the body.
• Pantothenic Acid - water soluble vitamin needed to help synthesize and metabolize fats, carbohydrates and proteins
• Potassium - Regulates fluid balance and stimulates the kidneys to remove waste.
• Manganese - Consuming prevents manganese deficiency, which can cause joint pain, osteoporosis, bursitis and many other diseases in the body

Cons:

• It is sugary and many of the calories in it come from sugars.
• If eaten alone, you will be hungry shortly after completion of your meal.
• Takes longer to cook than spaghetti. (40 minutes instead of 10-15 minutes for spaghetti)
• May be a bit of a crunchy texture compared to spaghetti

My opinion is one that is high on spaghetti squash. I suggest making the change as it tastes good and is a better choice for a spaghetti fashioned meal! However, I do suggest that along with the spaghetti squash, you add to it to obtain a more complete meal. What I usually do is add a variety of vegetables to the marinara sauce. You can add legumes, like peas or beans, vegetables and seeds to the sauce to make it more nutritious. Along with this I also sometimes eat the spaghetti squash with a small piece of grilled chicken. Also, a light sprinkle of Parmesan cheese gives the dish a little more flavor. Adding these things will ensure you gain and absorb more nutrients, obtain some more calories in a healthy way and stay in a state of satiety for a longer time.

Find many great spaghetti squash recipes here! --> Recipes

Sources

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2655/2

http://www.thenibble.com/reviews/main/vegetables/squash-glossary.asp

http://www.foodnetwork.com/recipe-collections/spaghetti-squash/index.html

Zucchini Picture: www.wrensoft.com

Spaghetti Squash Picture: toneitup.com