Acorn Squash Briefing Document
What is Acorn Squash?
Acorn squash (Cucurbita pepo var. turbinata), also known as pepper squash or Des Moines squash, is a winter squash variety. It is visually distinct with its “distinctive longitudinal ridges on its exterior” and boasts “sweet, yellow-orange flesh inside.” (Wikipedia)
Nutritional Profile
- Low in Calories: A 100g serving of boiled acorn squash contains just 34 calories. (USDA, Nutritionix)
- Rich in Carbohydrates: Acorn squash provides 9g of carbohydrates per 100g serving, representing 90% of its caloric content. (USDA, Nutritionix)
- Source of Vitamins and Minerals: It is a good source of Vitamin C (10% DV per 100g) and contains a notable amount of Sodium (9% DV per 100g). (USDA, Nutritionix)
- High in Antioxidants: Nutritionist Iyanuoluwa Oyetunji highlights that acorn squash is “rich in several antioxidants which help to fight free radicals in the body.”
Health Benefits
- Eye Health: The high carotene content converts to Vitamin A in the body, which “is a vital nutrient in maintaining eye health.” (Oyetunji)
- Disease Prevention: The antioxidants present may contribute to the prevention of “cancer, and other chronic diseases.” (Oyetunji)
Possible Side Effects & Consumption Recommendations
- Moderation is Key: Oyetunji advises that “Eating excess squash may cause toxicity of certain nutrients that are not stored in the body.”
- Potassium Considerations: Individuals with hypotension should be mindful of the high potassium content. (Oyetunji)
- Serving Size: A recommended serving is “a cup of sliced raw portions.” Due to its relatively high starch content compared to other vegetables, one serving per day may be sufficient, especially for those managing calorie intake. (Oyetunji)
Conclusion
Acorn squash offers a nutritious and flavorful addition to a balanced diet. Its low calorie count, abundance of vitamins and antioxidants, and potential health benefits make it a valuable food choice. However, moderation and consideration of individual health conditions are advised.
Acorn Squash FAQ
1. What is acorn squash?
Acorn squash (Cucurbita pepo var. turbinata) is a winter squash with a distinctive ridged exterior and sweet, yellow-orange flesh. Its shape resembles an acorn, hence the name.
2. What are the nutritional benefits of acorn squash?
Acorn squash is a good source of vitamins and minerals, including:
- Vitamin A: Important for eye health.
- Vitamin C: An antioxidant that supports the immune system.
- Potassium: Helps regulate blood pressure.
- Fibre: Promotes digestive health.
- Antioxidants: Help protect against cell damage.
3. How can acorn squash be prepared?
Acorn squash is versatile and can be prepared in numerous ways:
- Roasted: Halve, remove seeds, and roast until tender.
- Baked: Similar to roasting, but can be stuffed with various fillings.
- Microwaved: A quick and easy cooking method.
- Steamed: Preserves nutrients and produces a soft texture.
4. What does acorn squash taste like?
Acorn squash has a sweet, nutty, and slightly buttery flavour when cooked.
5. How much acorn squash should I eat?
A typical serving size is one cup of sliced, cooked acorn squash. As with any food, moderation is key.
6. Are there any potential side effects of eating acorn squash?
While generally safe, excessive consumption of acorn squash may:
- Contribute to nutrient toxicity due to certain vitamins not being stored in the body.
- Affect individuals with hypotension due to its high potassium content.
7. How should I store acorn squash?
Store acorn squash in a cool, dry place. Properly stored squash can last for several weeks.
8. Where can I find recipes for acorn squash?
Many recipes for acorn squash can be found online and in cookbooks. Experiment with different preparations to find what you enjoy most!
