Full recipe>>>While no single vegetable literally “eats” sugar, butternut squash is often hailed as a formidable ally for those managing diabetes. It is a nutrient-dense winter squash that helps balance blood sugar by slowing carbohydrate absorption through its high fiber content.
Diabetes-Friendly Roasted Butternut Squash
A simple, savory dish that highlights the natural sweetness of squash without the sugar spikes.
Yields & Timing
Prep time: 10 minutes
Cook time: 30 minutes
Servings: 4–6
Ingredients
1 medium butternut squash (approx. 2 lbs), peeled, seeded, and cut into 1-inch cubes.
2–3 tbsp olive oil (supports heart health).
1 tsp garlic powder or 2–3 cloves of fresh minced garlic.
1/2 tsp kosher salt and 1/2 tsp black pepper (adjust to taste).
Optional: 1 tsp dried thyme or rosemary for an earthy flavor.
Instructions
Preheat: Set your oven to 425°F (220°C) and line a large baking sheet with parchment paper.
Toss: In a large bowl, combine the squash cubes with olive oil, garlic, salt, and pepper. Toss until every piece is well-coated.
Spread: Arrange the squash in a single layer on the baking sheet. Overcrowding will cause them to steam instead of roast.
Roast: Bake for 25–30 minutes. Halfway through, gently stir the cubes to ensure even browning.
Serve: Roast until the edges are caramelized and the center is fork-tender.