Is Spaghetti Squash Keto-Friendly?

Spaghetti squash is a keto-friendly vegetable as long as it’s eaten in a limited quantity. Spaghetti squash has a relatively high carbohydrate content which can make it difficult to eat in large quantities on a keto diet while still remaining under the 50g recommended carbohydrate limit.

Keto if Limited

• Spaghetti squash can be consumed in moderation on a keto diet. It has quite a high carbohydrate content (5.41 g of net carbs in 100g), meaning that you will need to be careful in how much you eat.
• On the keto diet, you need to eat carbs at a much-reduced rate, meaning that high-carb vegetables like spaghetti squash must be eaten in smaller quantities than usual.

Low in Fats

• The keto diet is a low-carb, high-fat diet, meaning that as you reduce your carbohydrate intake, you should be increasing your fat intake. This means choosing foods that are higher in fat than in carbs.
• Spaghetti squash is very low in fats, especially when compared with its high carb content. This means it may not be the best choice for a vegetable on the keto diet.
• Spaghetti squash adds bulk to recipes, and replacing it in recipes may be tricky. 
• You could try adding keto-friendly vegetables, like zucchini, broccoli, acorn squash, or eggplant, instead, or you could reduce the amount you use.

Natural and Whole Food

• Spaghetti squash is a natural, whole-food, meaning it is minimally processed and does not contain any additives.
• Eating natural and whole foods on the keto diet makes it easier to know what you are eating and plan your carbohydrate and fat intake accordingly.
• Natural and whole foods, like spaghetti squash, zucchini, or broccoli, also have lots of vitamins and minerals that help support bodily functions.
• Spaghetti squash is a good source of vitamins A, B6, and C, as well as the mineral manganese. It also contains lots of polyphenols that have antioxidant properties.
• However, if you’re in ketosis, you should avoid eating spaghetti squash.