Bright & delicious. This insulin resistance-friendly veggie puree ticks off your Vitamin A & C needs.
There’s nothing like a butternut squash soup coupled with carrots for a sweet and healthful hot soup in fall. Butternut squash is full of healthy carbohydrates, and when it is boiled it has a low glycemic index of 51.3 making it a filling option that most people can incorporate into meals. Raw carrots have a GI of 16. The GI for boiled carrots ranges from 32 to 49, still on the low side. Enjoy this homemade soup, perfect for managing your insulin resistance.
Glycemic Index Breakdown
- Butternut Squash (Boiled/Simmered): ~51 (Low) – While winter squashes have a reputation for being sweet, butternut squash actually sits in the low category when simmered, and its high fiber content prevents rapid glucose absorption.
- Carrots (Boiled/Simmered): ~33 to 39 (Low) – Cooking carrots alters their structure slightly, but their overall glycemic load remains incredibly low, making them very safe for insulin resistance.
Glycemic Index (GI) Breakdown for Key Ingredients
| Ingredient | Glycemic Index (GI) | Glycemic Category & Metabolic Impact |
| Butternut Squash (Peeled, Cubed) | ~51 | Moderate (Low Glycemic Load) – While it has a moderate GI, its high water content ensures a very low glycemic load per serving, especially when balanced by healthy fats. |
| Carrot (Cubed) | ~35 | Low – Gently cooked carrots provide structural fiber, essential beta-carotene, and minimal carbohydrates that do not cause rapid glucose volatility. |
| Raw Cashews | ~25 | Low – Packed with healthy monounsaturated fats and plant protein, cashews blend into a rich creaminess while keeping the overall insulin response flat. |
| Coconut Milk (Unsweetened, Reduced Fat) | ~30 | Low – Provides medium-chain triglycerides (MCTs) that offer a clean, sustained energy source without requiring heavy insulin deployment. |
| Pumpkin Seeds | ~10 | Very Low – A magnificent, nutrient-dense topping that introduces zinc, magnesium, and healthy crunch with zero blood sugar impact. |
| Fresh Ginger & Onion | ~15 | Very Low – Powerful aromatics loaded with antioxidants that elevate the depth of flavor while maintaining absolute metabolic safety. |
| Chicken Broth (No Sugar Added, Low Sodium) | 0 | Low (Zero) – A completely clean liquid base that provides a savory depth to the soup without adding any hidden carbohydrates. |
The Ultimate Golden Low-GI Butternut Soup
Description
This insulin resistance-friendly veggie puree ticks off your Vitamin A & C needs. There's nothing like a butternut squash soup coupled with carrots for a sweet and healthful hot soup in fall. Butternut squash is full of healthy carbohydrates, and when it is boiled it has a low glycemic index of 51.3 making it a filling option that most people can incorporate into meals. Raw carrots have a GI of 16. The GI for boiled carrots ranges from 32 to 49, still on the low side. Enjoy this homemade soup, perfect for managing your insulin resistance.
Ingredients
Instructions
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Soak cashews in a small bowl filled with water.
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Heat oil in a large pot over medium heat. Add onion and cook until transparent.
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Add squash, carrots, and ginger, mix to coat.
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Pour in the broth and bring to a boil. Cover and simmer for 40 minutes.
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Let cooked vegetables cool slightly. Add soaked cashews (discard water) and blend using either a hand blender or place it in the blender to make a smooth soup.
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Season to taste and heat it up.
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Place soup into a bowl, top with coconut milk and pumpkin seeds. Enjoy!
Nutrition Facts
Servings 2
- Amount Per Serving
- Calories 274kcal
- % Daily Value *
- Total Fat 14.5g23%
- Saturated Fat 2.6g13%
- Sodium 1840.6mg77%
- Potassium 1112.2mg32%
- Total Carbohydrate 27.3g10%
- Dietary Fiber 4.3g18%
- Sugars 13.7g
- Protein 7.9g16%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Works with fresh or frozen squash.
