What Makes Zucchini a Diabetes-friendly, Weight Loss Food

This vitamin A & C rich, low-cal summer squash also keeps blood sugar in check

Joyoti Mahanta

What’s on my plate?

Zucchini or Courgette or sometimes called summer squash with its creamy, white flesh and a crisp green skin, or yellow when ripe is full of nutrients. This member of the cucumber and melon family is highly recommended for those who are keen on losing those extra pounds.


Zucchinis are composed, calorically, of almost entirely carbohydrates known as polysaccharides. Studies have shown that zucchini’s polysaccharides are high in pectin, which is shown to protect against diabetes by regulating our body’s ability to produce insulin. The most prominent nutrients in a zucchini are copper and manganese. With low-calorie value, high vitamin A and C and potassium, Zucchini has gained popularity among the diet-conscious folk, looking for sustainable weight loss. The antioxidant-rich superfood can keep our blood sugar in check, and they have anti-inflammatory properties and is good for helping the prostate. Zucchini offers not only a rich source of dietary fiber that helps regulate cholesterol, but the antioxidant vitamin C, which is great for immune support and is an anti-inflammatory, as well as the heart-healthy essential mineral magnesium.

Where to buy:

Your vegetable vendor should have it when the plant is in season. It’s also available in supermarkets and high-end grocery stores, sometimes throughout the year.

Eat this:

Zucchini can be eaten hot or cold, and works well in sweet and savoury preparations. The skin is especially antioxidant-rich so for all recipes, the skin is left intact. Zucchini is great for grilling, roasting, stuffing, and grating for baked goods—as well as sliced and eaten raw as in crudités and salads. Use them in your pastas or stir-fried veggies to up your health quotient. Did you know that you can also make a Zucchini cake, cookies and bread?

Here is a recipe for Zucchini Cake to start with.

What Makes Zucchini a Diabetes-friendly, Weight Loss Food

Discover More Superfoods
Rich in nutritional value, superfoods are the easiest way to boost the health quotient of your daily meals. To discover more superfood ingredients, check out the rest of our superfood series:
Amla: This superfood can fix every part of your body! Don't believe us? Read on to find out the health benefits of amla.

Ashwagandha: Can’t get sleep? Check out the sleep-inducing and other health-promoting properties of the Ayurveda-approved Ashwagandha.

Basil or Tulsi: Apart from simply adding flavor to meals, basil brings with it several medicinal properties. Check out the number of health conditions for which basil can come to your rescue.

Black Carrots: You’ve seen the red ones and you’ve seen the orange ones, but ever witnessed black carrots? Check out how they look and their many health benefits.

Brahmi: Are you afraid of the increasing rates of Alzheimer’s disease? Include this superfood in your diet to boost your brain health. Read about the other health benefits of Brahmi.

Camu Camu: One of the richest sources of Vitamin C, this superfood comes all the way from the Amazon rainforest! Read about its health benefits.

Chia Seeds: This Mexican native is now being used in many Indian kitchens. Check out the various health benefits of chia seeds.

Chilli: Do you love to eat spicy food? Well, good news! Check out how those spicy chilies boost your health.

Dandelion: Not only do they brighten up your garden, but dandelions also boost your health. Confused about how you can include this flower in your diet? We have answers for you right here.

Hog Plum: Looking for a remedy to cure ulcers? Tired of getting diarrhea every time you eat out? Hog plum can come to your rescue! Check out the amazing health benefits of this not so popular superfood.

Jamun: Apart from tinting your tongue purple, jamun has several medicinal properties. Here’s why you must include jamun in your diet.

Kale: Coming across a lot of kale in salads, pizza toppings, and even chips? Check out why kale has suddenly topped the charts for being a healthy option.

Karela: Reading this will prevent you from screwing up your face every time someone mentions karela.  

Kokum: Along with being a refreshing summer drink, kokum also helps you shed extra kilos. Find out more about the sour and fruity kokum.

Makhana or Lotus Seeds: It is rapidly becoming the choice of snack for weight watchers. Check out the nutrient profile of this incredible superfood.

Moringa or Drumstick: Looking to boost your iron and calcium levels? Don’t restrict yourself to just meat and milk. Know more about moringa and how this superfood can be made a part of your diet.

Mushrooms: These fungi are loaded with nutrients. Click here to know why you should be consuming them more often.

Muskmelon: The juicy and aromatic muskmelon has several health-boosting properties. Find out more about this nutritious fruit.

Ragi: This grain has made its way into the plates of many. From ragi dosa and idli to ragi porridge, it is being promoted in the diets of old and young. Find out why health experts are recommending this superfood.

Sabja: Slurped a tall glass of falooda? If it had sabja seeds, you have no reason to feel guilty. Click here to know why!

Sacha Inchi: These nut-like seeds are rich in omega-3. Check out the other health benefits they have in store for you!

Sweet Potato: A rich source of Vitamin A and fiber, sweet potato is a great alternative to the white potato. Take a look at all the reasons why you need to include it in your diet.

Tofu: Often known as the vegan cousin of paneer, tofu is derived from soybean and comes loaded with protein and minerals. Read more about the health benefits of tofu.

Turmeric: Think twice before you say no to “haldi wala doodh”. Find out why your grandma trusts turmeric for every infection.


Editor’s Pick

Recipes of the Day

Related Stories

To feed your hunger for more


Want more? Click on the tags below for more videos and stories