Can you eat green squash raw?
By
Dr Cinu Varghese PhD
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Cinu Varghese has experience in food science research, the food industry, and teaching with expertise in Food Engineering, Public health and nutrition, Product development, Sensory and consumer research, Ingredient research, Packaging, and 3D food printing. She writes and reviews content on these topics.
Dr Cinu Varghese’s Highlights;
PhD in food engineering focusing on product development for adolescent health and nutrition from the Indian Institute of Technology Kharagpur, India.
Master’s degree in Agriculture processing and food engineering from Orissa University of Agriculture and Technology, India. Bachelors in Agriculture Engineering from Kerala Agriculture University, India.
Visiting Doctoral scholar at the University of Alberta, Canada through the Shastri Indo-Canadian Institute Fellowship (2018-2019).
“Integration of food science, health, and nutrition knowledge is crucial for promoting individual well-being and sustainability in the food industry, leading to healthier food choices that nourish both people and the environment” – Dr Cinu Varghese
Professional Experience
Dr Cinu Varghese worked as a food scientist and designed and executed experiments to improve product quality, nutrition, flavour, texture, shelf-life, and nutritional value, taking into consideration consumer preferences, regulatory requirements, and cost-effectiveness.
As a Guest faculty lecturer at Kerala University of Fisheries and Ocean Studies, Dr Cinu designed and delivered lectures in food science and nutrition, which include topics such as fundamentals of food processing, food nutrition, and food safety to graduate students.
Dr Cinu collaborated with the University of Alberta, Edmonton, Canada, as a Shastri Indo-Canadian Institute awardee and evaluate and characterize the 3D-printed cookies developed for undernourished adolescents.
Dr Cinu has presented her research work at several international conferences focusing on food science and nutrition like IFT, EFFoST, and IUFOST.
Research articles and book chapters by Dr Cinu have appeared in high-impact, specialized journals in her field, and she is expanding her knowledge domain through new collaborations with scientists.
Education
2022- PhD in Food Engineering, Indian Institute of Technology Kharagpur, India
2017- M.tech in Processing and Food Engineering, Orissa University of Agriculture and Technology, India
2015- B.tech in Agricultural Engineering, Kerala Agricultural University, India
The main publications of Dr Cinu Varghese are:
Research articles
Varghese C., Srivastav P.P., Roopesh M.S (2022). High-energy cookies for undernourished adolescents: In vivo rat assay of protein quality and evaluation of storage conditions on cookies shelf-life. Future Foods; 6(100154); https://doi.org/10.1016/j.fufo.2022.100154
Varghese C., Srivastav P.P. (2022) Formulation and sensory characterization of high energy nutritious cookies for undernourished adolescents. Innovative food science and emerging technologies, 75, 102904, https://doi.org/10.1016/j.ifset.2021.102904
Anjali Sudhakar, Subir Kumar Chakraborty, Naveen Kumar Mahanti & Cinu Varghese (2021) Advanced techniques in edible oil authentication: A systematic review and critical analysis, Critical Reviews in Food Science and Nutrition,https://doi.org/10.1080/10408398.2021.1956424
Varghese C., Wolodko J., Chen L., Doschak M., Srivastav P.P., Roopesh M.S. (2020). Influence of Selected Product and Process Parameters on Microstructure, Rheological, and Textural Properties of 3D Printed Cookies. Foods.;9(7): https://doi.org/10.3390/foods9070907
Joy Augustine K, Sudheer K. P, Athira A.S., Cinu V, Haritha M., Rana Salva N. Development and performance evaluation of a motorised rotary banana slicer, 27th Kerala Science congress Alappuzha, 27-29 January 2015: https://ws.kscste.kerala.gov.in/site/publications/Final%20Proceedings%2027th%20KSC.pdf
Book chapters
Varghese C., Srivastav P.P., Roopesh M.S., Sudhakar A.(2022). 3-D Food Printing: Concepts, applications, and Prospects. Advanced Research Methods in Food Processing. Apple Academic Press, Inc.-, CRC Press, a Taylor & Francis Group,USA.
Varghese C., Harsha V., Claudia K.L., Steaphen A. N.(2022). High-Pressure Processing of Foods; An Overview, Advanced Research Methods in Food Processing. Apple Academic Press, Inc.-, CRC Press, a Taylor & Francis Group, USA.
Sudhakar A., Varghese C., Choudhary K., Chakraborty S. K.(2021). Extrusion technology: types, working and different food products. Apple Academic Press, Inc.-, CRC Press, a Taylor & Francis Group, USA.
Conferences/Presentations
Varghese C., Khan M.K., Srivastav P.P. Mathematical modelling of thin layer drying kinetics of moringa leaves.19th IUFoST World Congress of Food Science and Technology held at Mumbai, 23rd – 27th October 2018, Poster Presentation
Varghese C., Srivastav P.P. Development of high-density nutrient-dense food bar for undernourished adolescent girls. IFT conference Meeting held at New Orleans, Louisiana, USA, 2nd– 6th June 2019, Poster presentation
Varghese C., Srivastav P.P., Roopesh M.S. Development and storage of developed high energy, nutrient-dense cookies for undernourished adolescents. 34th EFFoST International Conference held as an online event, 20th-22nd November 2020, Poster presentation
International Conference on Organic Farming for Sustainable Agriculture as an Oral Presenter held at Orissa University of Agriculture and Technology, Bhubaneswar 2020
You can view some of Dr Cinu’s work here:
Linkedin: https://www.linkedin.com/in/cinu-varghese/
ResearchGate: https://www.researchgate.net/profile/Cinu-Varghese
ORCID: https://orcid.org/0000-0002-0119-3735
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
In this short article, we will answer the question, “Can you eat green squash raw?” with an in-depth analysis of green squash, the health benefits of eating green squash, the risks of eating raw green squash, and how to store green squash properly.
Can you eat green squash raw?
Yes, you can eat green squash raw. Green squash can be eaten raw or cooked since the flavors and textures differ.
Raw green squash contains a high concentration of vitamins C and A, as well as potassium, magnesium, and folate. Its antioxidants are also preserved when eaten raw, which can help prevent cells from harm caused by aging and cancer (1).
If you wish to consume raw green squash, make sure it is fresh and free of blemishes and discoloration, and clean the squash’s outside with running water before eating it.
Cooking it can make it simpler to digest, which can help some people absorb its nutrients more effectively.
What are the health benefits of eating green squash raw?
Green squash has a wide array of nutrients that may prove to be beneficial for health in many ways. Some of them are described below(1-4):
Loaded with nutrients
Green squash contains vitamins, minerals, and other useful plant compounds, such as polyphenols which act as antioxidants, thus protecting the cells against the damage caused by free radicals (4).
Improves digestion
Water and both the soluble and insoluble fibers in green squash can help lower the risk of constipation. Soluble fibers also act as a source of food for beneficial gut bacteria (3).
Promote weight loss
Green squash is high in water and fiber yet low in calories. These characteristics restrict the appetite and aid in weight loss (2).
Increases healthy blood sugar levels
Green squash has a low amount of carbohydrates and provides a good source of fiber. Diets rich in fiber from fruits and vegetables may assist in controlling blood sugar levels in diabetic patients (2).
Improve heart health
Green squash is a good source of soluble fiber, vitamin C, and potassium, all of which may reduce the risk of cardiovascular diseases (4).
Promote healthy vision
Green squash offers beta-carotene and vitamin C, which promote healthy vision. It also has the antioxidants lutein and zeaxanthin, which help to reduce the risk of age-related eye problems(4).
What happens when you cook green squash?
Various cooking techniques can affect the nutrient content of green squash, resulting in some nutrients being lost. Water-soluble nutrients such as vitamin C, vitamin B6, and folate can leach out of green squash when boiled in water (3).
A high temperature or prolonged cooking process for green squash can also lead to some nutrient loss. While cooking has some disadvantages, it also has some advantages.
Cooking green squash brings out its natural sweetness and makes it soft and tender.
Another advantage of cooking green squash is that it can be simpler to digest. Cooking can break down the tough fibers present in raw green squash, making it easier for the body to digest and absorb the nutrients(2).
Additionally, cooking green squash might boost the bioavailability of certain minerals, such as beta-carotene, which the body can convert into vitamin A. This can make it easier for the body to absorb and use these nutrients(1).
Cooking green squash can also help lower the risk of foodborne illness. On the surface of raw green squash, pathogenic bacteria or parasites can grow, causing disease if consumed. Cooking green squash kills bacteria and parasites, making it safer to eat (3).
Finally, cooking methods bring diversity to your diet. Green squash can be prepared in a variety of ways, including roasting, sautéing, grilling, and baking, each of which offers distinct flavors and textures. This choice can benefit you in maintaining a healthful and enjoyable diet.
What are the risks of eating raw green squash?
In most cases, raw green squash is safe to eat with few side effects that are given below (6,7).
This bitterness of green squash could indicate high levels of compounds known as cucurbitacins, which can be toxic. Consumption of foods rich in cucurbitacins has been associated with nausea, vomiting, diarrhea, hair loss, and even death.
However, these effects are not seen in commercially grown varieties. While cucurbitacin poisoning is serious, it is rare from store-bought green squash, as suppliers tend to selectively cultivate crops that have low amounts of cucurbitacins.
Alternatively, be cautious when consuming wild green squash, as they are more likely to be rich in cucurbitacin compounds. That said, if you bite into green squash and it feels very unpleasant and bitter, it is best to spit it out and discard the whole fruit to avoid the risk of cucurbitacin toxicity.
Another potential side effect risk of eating raw green squash is bloating. This is caused by nutrients, including cellulose and soluble fiber, both of which produce gas (7). So always consume moderately.
As with any raw vegetable, there is a likely risk of a bacterial and parasitic infection and pesticide residue. To reduce the risk of food poisoning, wash the green squash thoroughly with cold water while scrubbing the skin with a soft rub.
Scrubbing the green squash before using it will help decrease bacteria on the peel and can also decrease pesticide residue found on raw green squash. To avoid the risk of pesticide residue, try to eat organic green squash.
How to store raw green squash?
Following are some of the tips to keep your green squash longer(7):
- Keep green squash in a refrigerator the moment you get them home.
- Set them in tightly sealed plastic bags to prevent airflow.
- Do not wash them before storage; the extra moisture can cause fungus to grow.
- Do not slice green squash up before storing them.
- Plan on six days’ storage for green squashes from a farmers’ market while four days’ storage for those bought from the supermarket.
- Green squash can be frozen for a longer period. Cut the vegetables into half-inch-thick slices, blanch in salted water for two minutes, transfer to a bowl of ice water, dry well with paper towels, and freeze in sealed plastic bags.
What are the ways to enjoy green squash?
You do not necessarily need to cook green squash. It can be eaten raw. However, the following are some recipes to enjoy raw green squash (8);
- Shred raw green squash for a taco dressing or as a replacement for lettuce in a burger or a hot dog.
- Use a peeler to make long, wide strips from green squash; serve raw tossed with peanut or any other sauce.
- Replace diced green squash with celery in chicken, tuna, or egg salad.
- Grill thick slices of green squash with sliced onion for an easy side dish.
Conclusion
In this short article, we have answered the question, “Can you eat green squash raw?” with an in-depth analysis of green squash, the health benefits of eating green squash, the risks of eating raw green squash, and how to store green squash properly.
References
- Turkmen N, Sari F, Velioglu YS. The effect of cooking methods on total phenolics and antioxidant activity of selected green vegetables. Food Chem. 2005;93(4).
- Dolinsky M, Agostinho C, Ribeiro D, Rocha GDS, Barroso SG, Ferreira D. Effect of different cooking methods on the polyphenol concentration and antioxidant capacity of selected vegetables. Journal of Culinary Science and Technology. 2016;14(1).
- Turkmen N, Poyrazoglu ES, Sari F, Sedat Velioglu Y. Effects of cooking methods on chlorophylls, pheophytins and colour of selected green vegetables. Int J Food Sci Technol. 2006;41(3).
- Díaz MTB, Font R, Gómez P, Río Celestino M Del. Summer squash. In: Nutritional Composition and Antioxidant Properties of Fruits and Vegetables. 2020.
- Renna M, Signore A, Paradiso VM, Santamaria P. Faba greens, globe Artichoke’s offshoots, crenate broomrape and summer squash greens: Unconventional vegetables of Puglia (Southern Italy) with good quality traits. Front Plant Sci. 2018;9.
- Entrenas JA, Pérez-Marín D, Torres I, Garrido-Varo A, Sánchez MT. Safety and quality issues in summer squashes using handheld portable NIRS sensors for real-time decision-making and for on-vine monitoring. J Sci Food Agric. 2019;99(15).
- Sánchez MT, Pérez-Marín D, Torres I, Gil B, Garrido-Varo A, De la Haba MJ. Use of NIRS technology for the on-vine measurement of nitrate content and other internal quality parameters in intact summer squash for baby food production. Postharvest Biol Technol. 2017;125.
