Brittane L. Strahan, MSN, RN, CCRP
In the height of summer, zucchini (or courgettes as they are called in Europe) are easily found in farmer’s markets, grocery stores, and roadside produce stands. Many people may be familiar with zucchini and its uses in cooking and baking but they are likely unaware of the myriad health benefits found under the shiny green peel.
According to the Cleveland Clinic, zucchini is a mild flavored squash full of incredible nutrients and low in carbohydrates. [1] This makes it an ideal food item for anyone but can make it especially appealing for certain populations, including diabetics. [2] Zucchini is not only a low-calorie food, with 33 calories per one medium-sized zucchini, but is also high in fiber (2 grams), low in carbohydrates (6 grams), and filled with vitamins and minerals.
The nutritional profile is directly correlated with the known benefits of ingesting this fruit. Nutrients are found in the skin as well as the fruit. The skin is key to holding the zucchini together, so it is best not to peel it before cooking and eating. [1]
Low carbohydrates
Low carbohydrates make this an excellent substitute for traditional pasta. This can make it an appealing alternative for someone who is trying to manage their blood sugar (diabetics or pre-diabetics) or someone pursuing a lower carbohydrate diet. There is evidence that a low-carbohydrate ketogenic diet can enable those with type two diabetes to reduce or eliminate the need for anti-diabetic medications. [3] Of course, in the case of diabetes, the individual should carefully monitor their blood sugar and consult with their physician before drastically altering their eating plan.
Low calories
Being a low calorie food, this also makes it a good choice for those trying to manage their weight. [1] In addition to its low calorie count, it is also high in fiber which can help with satiety (feeling full). This can reduce the appetite and further facilitate weight loss.
Fiber
Zucchini also contains 2 grams of fiber. The recommended daily amount of fiber for an adult is between 25-30 grams and zucchini can provide a nice addition to a well-rounded diet. [4] Not only can fiber help someone feel full, but it boosts the immune system, prevents constipation, and has been shown to help regulate glucose and insulin lowering the risk of type two diabetes. [1,5,6] This makes it an especially valuable tool for diabetics or anyone concerned with regulating their blood sugar.
Immune-boosting properties
Up to 70% of our immune system is in our guts and it is important that our diet facilitates good gut health. [7] The fiber found in zucchini can feed the microbiome. The healthier the microbiome then the better the immune system functions throughout the body. However, the large amounts of sugar found in the standard American diet is much better at generating inflammation than building the immune system. [1] The microbiome has been shown to help “train” the immune system by regulating cytokine production and stimulating T cell production. [8] Better nutrition correlates with a better microbiome and immune system.
Prevention of constipation
It has been well-documented that constipation can cause many health problems including hemorrhoids, fecal impaction, fecal incontinence (as liquid stool empties around an impaction), diverticulitis, and even colon cancer. [9] The fiber present in zucchini promotes bowel regularity and prevents constipation. Zucchini is also hydrating which adds to this ability.[2]
High in vitamins and minerals
There are many vitamins and minerals found in zucchini. These include: [1]
Vitamin C
Vitamin B6
Riboflavin (vitamin B2)
Folate (vitamin B9)
Potassium
Manganese
Copper
Zinc
Iron
All of these vitamins and minerals are critical to key body functions including the prevention of anemia (B6, zinc, and iron) among many other things.
Carotenoids
Carotenoids (special compounds found in plants) play a key role in the prevention of many chronic health conditions such as macular degeneration, Alzheimer’s, diabetes, cardiovascular disease, and cancer. [1,5,6] Carotenoids, such as beta-carotene, lutein, and zeaxanthin (all found in zucchini) are important antioxidants critical in the prevention and reduction of oxidative stress caused by free radicals. Both cardiovascular disease and cancer are linked to the production of free radicals and the subsequent inflammation and damage to body tissues. [10,11] Higher amounts of carotenoids in the diet are linked to a 40% lower risk of the most common cancers (breast, prostate, lung, and colon) and a reduction in the risk of heart disease including hypertension. Research has suggested that organically grown zucchini are higher in antioxidants, like carotenoids, than their conventionally grown counterparts. [12]
Preparation/ consumption
There are many ways to prepare and consume zucchini. It can be eaten raw or cooked; stir-fried, sauteed, or grated into baked goods, cut or spiraled into noodles, and the list goes on. To store it, it can be dried and ground into flour or frozen. Freezing was not shown in studies to drastically alter the nutritional profile. [2] Cooking can affect the biochemical properties of the zucchini so stir-frying is considered better than steaming. Regardless of the chosen cooking method, zucchini makes a fantastic addition to the diet.
Summary
Zucchini is an easily found fruit during the summer in many areas of the world. The nutritional components, including fiber, vitamins, minerals, and carotenoids are all greatly beneficial in optimizing health. Many preparations can be used to increase zucchini in the diet and to reap the corresponding health benefits.
References
1.Is zucchini good for you? Cleveland Clinic. Accessed August 30, 2024. https://health.clevelandclinic.org/zucchini-health-benefits
2.Tejada L, Buendía-Moreno L, Villegas A, et al. Nutritional and sensorial characteristics of zucchini (cucurbita pepo l.) as affected by freezing and the culinary treatment. International Journal of Food Properties. 2020;23(1):1825-1833. doi:10.1080/10942912.2020.1826512
3.Yancy WS, Foy M, Chalecki AM, Vernon MC, Westman EC. A low-carbohydrate, ketogenic diet to treat type 2 diabetes. Nutr Metab (Lond). 2005;2:34. doi:10.1186/1743-7075-2-34
4.Increasing fiber intake. ucsfhealth.org. Accessed August 30, 2024. https://www.ucsfhealth.org/education/increasing-fiber-intake
5.Wang P, Fang J, Gao Z, Zhang C, Xie S. Higher intake of fruits, vegetables or their fiber reduces the risk of type 2 diabetes: A meta‐analysis. J Diabetes Investig. 2016;7(1):56-69. doi:10.1111/jdi.12376
6.Health benefits of zucchini - klarity health library. October 17, 2023. Accessed August 30, 2024. https://my.klarity.health/health-benefits-of-zucchini/
7.If you want to boost immunity, look to the gut. Accessed August 30, 2024. https://www.uclahealth.org/news/article/want-to-boost-immunity-look-to-the-gut
8.Constipation symptoms and treatments. NHS inform. Accessed August 30, 2024. https://www.nhsinform.scot/illnesses-and-conditions/stomach-liver-and-gastrointestinal-tract/constipation/
9.Lambring CB, Siraj S, Patel K, Sankpal UT, Mathew S, Basha R. Impact of the microbiome on the immune system. Crit Rev Immunol. 2019;39(5):313-328. doi:10.1615/CritRevImmunol.2019033233
10.Eat the rainbow: the health benefits of carotenoids. Cleveland Clinic. Accessed August 30, 2024. https://health.clevelandclinic.org/carotenoids
11.Kopczyńska K, Kazimierczak R, Średnicka-Tober D, et al. The profile of selected antioxidants in two courgette varieties from organic and conventional production. Antioxidants (Basel). 2020;9(5):404. doi:10.3390/antiox9050404
12.Ciccone MM, Cortese F, Gesualdo M, et al. Dietary intake of carotenoids and their antioxidant and anti-inflammatory effects in cardiovascular care. Mediators Inflamm. 2013;2013:782137. doi:10.1155/2013/782137 Assessed and Endorsed by the MedReport Medical Review Board