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Can you have squash on keto? Here’s what you need to know.

Timestamps
0:00 Squash on keto breakdown
1:52 Is squash keto-friendly?
2:56 How to bulletproof your immune system

In this video, we’re going to talk about squash on keto. Is squash safe to have on a healthy keto diet?

There are many different types of squash. Let’s take a look at their nutritional values (based on 1 cup):
• Acorn squash - 12.9g net carbs, 2.1g sugars
• Butternut squash - 13g net carbs, 3.1g sugars
• Spaghetti squash - 5.5g net carbs, 2.8g sugars
• Winter squash - 6.3g net carbs, 2.6g sugars
• Pumpkin - 7.4g net carbs, 3.2g sugars
• Canned pumpkin - 16g net carbs, 5g sugars
• Zucchini squash - 4.5g net carbs, 2.8g sugars

Keep in mind that net carbs are the total carbs minus the fiber.

All squash is low on the glycemic index (less than 55).

While I generally recommend 7-10 cups of vegetables each day, you shouldn’t count squash in that amount. Instead, count squash as a carbohydrate.

As you can see, squash fits within your daily 50g carb allotment if you don't go overboard.

If you want more than a cup or two of squash, stick to the squash with lower amounts of carbs, such as zucchini and spaghetti squash.

Overall, squash is a nice keto-friendly addition to your diet.

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss

Thanks for watching. I hope this helped explain why squash is keto-friendly and how much you can have on a healthy keto diet. I’ll see you in the next video.