Author: Monique Gutierrez

This butternut squash soup is a simple, nutrient-dense recipe designed to support weight management, blood sugar balance, and overall wellness. It uses whole ingredients that are naturally low in calories and high in fiber, making it a smart option for healthy eating and meal prep.

Butternut squash soup helps promote fullness, steady energy levels, and digestive health. It works well as a light lunch, dinner, or make-ahead meal for anyone focused on metabolic health, balanced nutrition, and long-term weight control.

Why Do “Healthy” Soups Still Stall Weight and Blood Sugar Goals?

Many soups labeled as healthy rely on refined ingredients or hidden fats that digest quickly and cause blood sugar spikes followed by hunger and low energy. This makes it harder to feel satisfied, control portions, and maintain steady metabolic balance.

Why This Soup Supports Healthy Weight and Blood Sugar

This recipe focuses on whole, functional ingredients that support steady energy and appetite control.

• High fiber content helps you feel full longer
• Low calorie density supports weight goals
• Fiber slows digestion and supports stable blood glucose
• Nutrient-rich ingredients support immune and metabolic health

How This Soup Supports Blood Sugar Stability

Blood sugar spikes often occur when meals lack fiber or contain rapidly absorbed carbohydrates. This soup avoids those pitfalls.

Butternut squash contains complex carbohydrates paired with fiber, which slows digestion. This results in a gradual rise in blood glucose rather than a sharp spike followed by a crash.

Stable blood sugar supports:

• More consistent energy levels
• Reduced cravings between meals
• Improved appetite control
• Better long-term metabolic health

This makes the soup suitable for individuals managing insulin sensitivity or aiming to prevent energy fluctuations.

Health Benefits of Butternut Squash

Butternut squash provides powerful nutrition with minimal calories.

• Rich in vitamins A and C to support immune health, vision, and skin
• High fiber content supports digestion and appetite control
• Beta-carotene acts as an antioxidant that supports overall health
• Potassium supports heart health and fluid balance

This combination makes butternut squash a strong base for meals focused on weight control and blood sugar stability.

Why Garlic Matters in This Recipe

Garlic adds more than flavor. It supports whole-body health without adding extra calories.

• Supports immune function through antimicrobial properties
• Promotes heart health by supporting healthy blood pressure and circulation
• Contains antioxidants that help reduce oxidative stress
• Supports liver detox pathways

Garlic enhances both taste and nutritional value, making it an essential ingredient in this soup.

Frequently Asked Questions

Is butternut squash soup healthy for weight loss?

Yes. Butternut squash soup is low in calories and high in fiber, which helps you feel full longer and reduce overeating. It supports weight loss when included as part of a balanced, whole-food diet.

Is butternut squash soup good for blood sugar control?

Yes. The fiber in butternut squash slows digestion and helps prevent rapid spikes in blood sugar. This supports more stable energy levels and better glucose control.

What nutrients does butternut squash provide?

Butternut squash is rich in vitamins A and C for immune health, eye health, and skin support. It also contains fiber for digestion, potassium for heart health, and beta-carotene for antioxidant protection.

Can I eat butternut squash soup regularly?

Yes. When prepared with whole ingredients and minimal added fats or sugars, butternut squash soup is suitable for regular meals and supports long-term metabolic and digestive health.

Click here to download this recipe card!

October brings festive treats, spooky fun, and a major spike in sugar intake. While candy is part of the season, high sugar consumption can quietly work against your Vitamin C levels and immune health.

Excess sugar often replaces Vitamin C-rich foods, increases oxidative stress, and reduces how efficiently your body uses Vitamin C. Since Vitamin C plays a key role in immune defense, skin health, energy production, and hormone balance, maintaining healthy levels becomes even more important during the fall and winter months.

Why Does Halloween Candy Undermine Your Vitamin C Levels?

High sugar intake increases oxidative stress and forces your body to burn through Vitamin C faster than usual. At the same time, sugary foods often replace Vitamin C-rich options, weakening immune support when seasonal illness risk is rising.

Here are seven science-backed reasons Vitamin C deserves extra attention this October.

Collagen production

Essential for producing collagen, a protein that maintains healthy skin, tendons and blood vessels, and speeds up wound healing.

Antioxidant Protection

Combats free radicals, reducing inflammation, which also lowers the risk of chronic diseases like cancer and heart disease.

Immune Boost

Primarily recognized for enhancing immune function, Vitamin C boosts the production of white blood cells, including lymphocytes and phagocytes, which are crucial for protecting the body against infections. A well-supported immune system helps regulate chronic inflammation and promotes overall health.

Mineral Balance

Vitamin C supercharges iron absorption from plant foods by converting non-heme iron into a more usable form and neutralizing inhibitors like phytates and polyphenols. For the best results, pair Vitamin C-packed options like citrus fruits, bell peppers, and strawberries with iron-rich foods such as spinach, lentils, and tofu. Plus, by balancing iron and copper levels, this will boost red blood cell production.

Energy Support

Aids in energy production by supporting neurotransmitter and L-carnitine synthesis which produces energy from fat metabolism.

Vitamin E Revival

Regenerates Vitamin E which is important for anti-oxidant protections, immunity, eyes, skin, and heart health and blood circulation

Hormone Harmony

This potent antioxidant boosts immune cell function while also supporting sexual health by increasing the production of testosterone and estrogen

Schedule routine lab work for vitamins and minerals so you can be ahead of any metabolic tricks! 

To stay healthy, enjoy candy in moderation and balance it with Vitamin C-rich foods like citrus fruits and berries. Aim for 90 mg of Vitamin C per day for men and 75 mg for women, with higher amounts recommended for smokers or those not taking supplements. Be sure to check back weekly to receive exclusion tips, delicious recipes, and nutritious tips. 

At Tucson Wellness MD, we know this sweet season can be a tricky time for your health. That’s why we offer personalized lab testing and wellness plans to make sure your Vitamin C and other nutrient levels are right where they should be. From boosting immunity to balancing energy and hormones, our team helps you stay strong through the holidays and beyond. Book your appointment today and give your body a treat it will thank you for.

Frequently Asked Questions

Why does eating too much candy affect Vitamin C levels?
High sugar intake crowds out Vitamin C-rich foods and increases oxidative stress, which burns through Vitamin C faster. Translation: more candy, less immune defense.

How does Vitamin C support the immune system?
Vitamin C boosts white blood cell production, including lymphocytes and phagocytes. These cells help your body fight infections and keep inflammation in check, especially during cold and flu season.

Does Vitamin C really help with skin and healing?
Yes. Vitamin C plays a key role in collagen production, which supports healthy skin, blood vessels, tendons, and faster wound healing. Glow and recovery unlocked.

We know that both types of fiber: insoluble and soluble, help reduce inflammation which also supports weight loss. Eating more fiber-rich foods like fruits, vegetables, whole grains, and legumes can be a great way to manage your weight. Chronic inflammation, like what happens with insulin resistance, can mess with your body’s ability to absorb glucose, which could lead to more fat storage and changes in fat and cholesterol levels.

Maintaining a healthy weight helps reduce inflammation, as excess body fat can increase inflammatory responses. Both types of fiber play important roles in lowering these responses: soluble fiber slows digestion and helps you feel full, aiding in weight management. Insoluble fiber adds bulk to stool and supports a healthy digestive system by promoting regular bowel movements and detoxification, without adding extra calories. Since fiber provides the benefit of not adding extra calories, unlike low-fiber foods, you can eat more without increasing your calorie intake.

When you eat fiber, your body releases hormones like PYY and GLP-1 that signal fullness, helping to prevent overeating. Fiber-rich foods often require more chewing (like oatmeal), which slows down your eating and gives your body time to register that you’re full.  As fiber moves through your digestive system, it can bind to some fats and sugars, which helps reduce the number of calories your body absorbs, thus making it beneficial for those with insulin resistance. 

A lifestyle low in fiber is often low in alkaline foods like fruits and vegetables, which help neutralize acidity. Foods such as meat and processed items are high in sulfur and produce acids that increase body acidity.

Additionally, insufficient fiber intake reduces the production of beneficial short-chain fatty acids in the gut, impairing the body’s ability to manage acidity through bicarbonate. When the body becomes too acidic, a condition known as metabolic acidosis, it can lead to health issues, is associated with systemic inflammation, and reduces quality of life. Chronic inflammation can lead to metabolic changes in the body that can alter your quality of life. By lowering inflammation markers like CRP, IL-6, and TNF-α, fiber helps reduce the risks associated with heart disease, diabetes, obesity, and other health concerns. 

Check out my recipe for a great low calorie and high fiber breakfast or snack!

Book a consultation today at Tucson Wellness MD to kick-start your fiber-powered wellness journey

Fiber’s not just good for your digestion, it’s the life of the wellness party, keeping you feeling great! Routine lab work can provide insights into your systemic inflammatory markers and set you on the path to a healthier you.  

By focusing on a higher intake of quality protein, you can enhance semaglutide’s effects, support muscle preservation, and maintain balanced nutrition throughout your treatment.

Semaglutide curbs your appetite, leading to reduced food intake and lower calorie consumption, which typically results in weight loss, intending to be from fat. However, without enough dietary protein and resistance training, you might also lose some muscle while on semaglutide. Unlike extended fasting, semaglutide doesn’t force your body to use fat as its primary energy source. Instead, it works by decreasing appetite and slowing digestion, so your body will use a mix of carbs, fats, and proteins for energy, depending on your diet and activity level.

Dr. Kellams recommends, “consuming complete proteins, particularly from lean meat sources, as they provide essential amino acids which aids in muscle maintenance.”

What Is Semaglutide and How Does It Work?

Semaglutide is a GLP-1 receptor agonist that reduces appetite, increases feelings of fullness, and slows gastric emptying. It supports weight loss primarily by decreasing calorie intake rather than directly increasing fat burning.

How Semaglutide Influences Fat and Muscle Loss

Semaglutide does not directly increase fat burning. It works by:

• Reducing hunger signals
• Increasing fullness after meals
• Slowing gastric emptying

As calorie intake drops, the body pulls energy from available sources. If protein intake is low and muscles are not stimulated, the body may break down muscle tissue along with fat.

At Tucson Wellness MD, our experts advocate for a lifestyle of balanced nutrition to ensure you get all the essential nutrients your body needs. Dietary protein is a key player in weight management, it keeps you full and curbs appetite on its own, and its effects are even more pronounced when combined with semaglutide. Adequate protein intake helps preserve muscle mass during calorie restriction, preventing muscle loss. Unlike carbs, protein has a minimal impact on blood sugar, which boosts semaglutide’s effectiveness, especially in managing diabetes. Plus, with its high thermic effect, your body burns more calories digesting protein, think of those meat sweats, giving your metabolism a powerful boost!