If you're on the high-fat, low-carb ketogenic diet, you know that lots of foods are off limits [1]. Restricting your carbs [2] is essential, which means pastas and breads are generally out, as well as some produce (ugh, sweet potatoes [3]). But what about butternut squash, a fall staple? It's not like it's a piece of sugar-laden fruit [4], right? Well, not so fast.
"The keto diet is low in carbs, with an allowance of as little as 20 grams of carbohydrates a day," registered dietitian Keri Glassman, MS, CDN [5], told POPSUGAR. "One cup of butternut squash has roughly 21 grams of carbs [6], which does not make it a keto-friendly option, as only one cup would potentially surpass a full day's allowance of carbs."
Instead, Glassman recommends swapping butternut squash for ¾ cup of kabocha squash [7], which has fewer than nine grams of carbs per cup, making it one of the more keto-friendly members of the squash family.
