Recipes.sparkpeople.com Oven Roasted Yams & Butternut Squash Recipe

Total time: 60 minutes

Keto Friendliness Gauge

Net Carbs are 17% of calories per serving, at 38g per serving. The amount is risky for the keto diet, but still keto-friendly. Your eating options afterward may be limited, so take anticipated meal consumptions into consideration.

How keto-friendly is Recipes.sparkpeople.com Oven Roasted Yams & Butternut Squash? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Recipes.sparkpeople.com Oven Roasted Yams & Butternut Squash Recipe

  • Net Carbs are 17% of calories per serving, at 38g per serving. This food is risky for the keto diet (it's above the standard keto diet guidelines) but it's still keto-friendly. Consuming this item may limit your ability to eat more foods that contain carbs. Take into consideration whether you intend to consume additional meals or what you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food's %DV (daily value percentage) for sodium is 27%. At 613mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

Recipes.sparkpeople.com Oven Roasted Yams & Butternut Squash Recipe Nutrition Label

Nutrition Facts

Serving Size: 6 servings   ( 248 g )
Amount Per Serving
Calories: 227
Total Fat: 5g
Saturated Fat: 1g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 3g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 613mg
Total Carbohydrates: 45g
Dietary Fiber: 7g
Sugar: 7g
Protein: 3g
Calcium: 84mg Iron: 2mg
Potassium: 1219mg Vitamin A: 515mcg
Vitamin C: 58mg Vitamin D: 0mcg

Ingredients

  • 4 cups yams, cubed (you can peel if you like, I love the skin left on!)
  • 4 cups butternut squash, cubed
  • 2 Tbsp Olive Oil
  • 1/2 tsp salt
  • 1/2 tsp Nutmeg
  • 1/2 tsp ground ginger
  • 1 Tbsp No Name Seasoning Pepper *
  • 2 Tbsp brown sugar, packed
  • *(You can use regular pepper but I love this stuff because it has other spices added so it makes for fast seasoning!

Instructions

Visit Recipes.sparkpeople.com's website to view the recipe instructions. (Via Edamam)