Ordinary Gourd Squashes Cancer and Heart Disease

Dear Living Well Daily Reader,

Pasta is the best.

Well, the best at making you gain weight, sending your blood sugar into orbit and making you feel sluggish, bloated and gross.

But who can say no to a piping-hot bowl of noodles drowned in a robust, garlicky red sauce?

I know I can’t.

Luckily, there’s a way for you to have your pasta and eat it too — just without the high blood sugar, extra pounds and bad feelings.

Plus, this tasty and fresh pasta replacement is also rich in heart-healthy B vitamins, folate and loads of antioxidants that fight cancer and protect your heart — unlike the carb-filled wheat versions.

So what is this delightful, healthy noodle substitute?

Spaghetti squash.

And the best part — it’s easy to make and is now in season!

--More Powerful Than Pasta

Because its flesh separates into spaghetti-like strands when cooked, this fall treat is known as spaghetti squash or noodle squash.

Except unlike its nutritionally inferior namesake, it comes loaded with cancer-busting antioxidants like beta-carotene and vitamin A. These powerful compounds help protect your body from oxidative stress that comes with age.

Studies show that eating vegetables with high beta-carotene and vitamin A content can help your body fend of cancer and heart disease while also boosting your immune system and protecting your eyes. Plus, beta-carotene helps cells communicate better with each other, which could help prevent the growth of cancer.

In addition, spaghetti squash is rich in heart-protective B vitamins and folate. These nutrients help you strengthen blood vessel walls and can also promote healthy circulation. Not to mention spaghetti squash is a good source of potassium, the mineral that assists in proper nerve and muscle function, which is vital to heart health.

Source: Winnedixie.com/

But what’s most incredible about this nutrient-packed squash is it also contains powerful fatty acids that are typically found only in nuts or animal food sources like fish and grass-fed beef — omega-3s.

Omega-3s are proven to combat inflammation and arterial stiffness, which helps promote a healthy heart and can lead to better brain function. (But you should know that the amount of omega-3s found in spaghetti squash doesn’t meet your daily needs, so be sure to eat other omega-3-rich foods or take omega-3 supplements.)

When you combine all of these amazing health benefits, it seems like ditching pasta for spaghetti squash is a no-brainer!

--How to Get Your Hands on the Gourd

So where can you find a spaghetti squash?

Since these squashes are harvested in the early fall through the winter, we are almost in peak season.

They are available at farmers markets, produce stands and most retail grocery stores. If you own a share in a CSA, you can contact your farmer or check the farm chart to see if you’ll be getting one soon.

Once you get one, you’ll have to cook it before you can use the noodle-like flesh as a pasta substitute. Luckily, this is very easy to do!

Here’s how to roast a 3-pound spaghetti squash:

  1. Preheat oven to 400 degrees F.
  2. Rinse squash thoroughly and pat dry.
  3. Cut squash in half lengthwise, remove seeds with a spoon.
  4. Place cut sides down in a baking dish. Bake for 35–45 minutes or until tender.
  5. Remove and let cool enough to handle comfortably.
  6. Hold squash in one hand and use a fork to loosen fibers. Scrape squash strands out with a spoon.

Source: recipehubs.com

You can serve the squash as is or toss it with a bit of butter. Or if you’re really craving pasta, cover it with your favorite fresh-made pasta sauce and grated cheese.

Uncooked squashes can be stored in a cool, dry place for up to two months. Cooked squash can be stored in your refrigerator for up to four days or frozen for later use.

Live well,

Natalie Moore
Managing editor, Living Well Daily


[1] Science on Your Plate: The Science of Squash

[2] What Is Spaghetti Squash Good For?

[3] BENEFITS OF SPAGHETTI SQUASH

[4] What’s New and Beneficial about Winter Squash

Natalie Moore

Written By Natalie Moore

Natalie Moore is a dedicated health researcher with a passion for finding healthy, natural, and science-based solutions. After a decade of direct healthcare experience in western and natural medicine, she was involved in public health research before joining Living Well Daily.

View More Free Articles

"Sinful Trio" SLASHES Metabolic Syndrome Risk

Are you tired of hearing your doctor’s endless “don’t eat this, don’t drink that” lectures? Well, this Easter Sunday, I’ve got news that might just have you hopping happily to your pantry. Turns out, some of life’s tastiest pleasures could help protect you from one of today’s most common health threats—metabolic syndrome. Let’s dig into...

Read This

Microplastics’ Hidden Link to Chronic Disease EXPOSED

By now, you’ve heard about microplastics. These tiny fragments of plastic have invaded virtually every corner of our planet. We’re just beginning to understand the scope of the threat, but we know microplastics pose a serious risk to our health. If you’re like many folks, you’ve shrugged off those dangers, thinking there’s nothing you can...

Read This

Shakespeare’s “Remembrance” Herb Protects Memory

You probably have a jar of rosemary sitting in your spice rack. Perhaps you sprinkle it on potatoes or add it to roast chicken. But what if this humble herb could hold the key to fighting one of the most devastating diseases we can face as we age? It turns out a hidden compound inside...

Read This

Is Your Gut “Good”? How to Check

I always get asked, “How do I know if my digestion is working right?” Well, the answer is pretty simple, but it’s also a little gross. A simple test you can do at home reveals whether your digestion is normal or not. Your digestive system processes everything you eat—extracting nutrients, and eliminating waste. The time...

Read This

Hidden Sugar Trap Fuels Lung Cancer

We’ve long known that smoking is the main villain behind lung cancer. But what if your dinner plate has quietly joined forces with the enemy? A new study from the University of Florida reveals that the typical Western diet could be laying the groundwork for aggressive lung cancer growth by feeding tumors with stored sugar....

Read This

Mailbag: Can A Diabetic Enjoy Desserts? The Surprising Answer

“If you have diabetes, may you eat a very few sweets in a week?” —Sweet Tooth Hi Sweet Tooth, Type 2 diabetes is a chronic condition where your body either resists the effects of insulin (a hormone that regulates sugar in your blood) or doesn’t produce enough of it to maintain normal blood sugar levels....

Read This

Sleepless Nights? Beware of this Deadly Danger

We all have that friend who brags about their four-hour-a-night sleep schedule like it’s some kind of superpower. “I’ll sleep when I’m dead,” they proclaim while chugging their third energy drink of the morning. Well, science has bad news for these sleep-skimping show-offs. You might be accelerating your appointment with the Grim Reaper far more...

Read This

Drive-Thru Disaster Hits Fast Forward on Aging

Ever wonder why some of your high school classmates look like they’re aging much faster while others seem frozen in time? It’s not always just good genes or expensive creams—it could be what they’re ordering at the drive-thru. A troubling new study revealed that a fast-food habit doesn’t just expand your waistline—it fast-forwards your biological...

Read This

The “Salty” Truth About Your Mood

You know salt gets a bad rap for raising blood pressure. But what if I told you it might be messing with your mood, too? According to a new study out of China, eating too much salt could trigger depression—not just through vague “bad diet” effects, but by activating specific immune cells in the brain....

Read This

Ancient Herb Has a Modern Secret for Youthful Skin

You can spend hundreds—maybe even thousands—on anti-aging creams, lotions, and potions that promise to turn back the clock. But let’s be honest… most of them do little more than moisturize and smell nice. Now, a new study is turning that entire anti-aging skincare industry on its head—and the secret comes from an herb that’s been...

Read This