Apple pie and pumpkin pie, both beloved staples of fall and holiday traditions, evoke warmth and comfort with every delicious bite. However, when it comes to your health and wellbeing, making mindful choices about these indulgent treats can make a significant difference. With an expert’s insight, we’ll delve into which one is superior over the other when it comes to apple pie versus pumpkin pie.
Dr. Zeeshan Afzal, MD, revealed to us that *drumroll* pumpkin pie is the one dessert you should be reaching for this season when it comes to choosing a healthier dessert option. Read on to learn more.
Afzal says that based on a nutritional standpoint, pumpkin reigns the healthier champion due to this vitamins, minerals, and fiber content.
"Pumpkin is rich in vitamins and minerals, particularly vitamin A, which is essential for eye health and immune function. It's also lower in calories and fat compared to apple pie. Pumpkin pie contains more dietary fiber than apple pie, thanks to the pumpkin puree. Fiber is essential for digestive health and can help regulate blood sugar levels, making pumpkin pie a better choice for those watching their sugar intake," Afzal states.
Speaking of sugar content, it's also interesting to note that apple pie generally contains more sugar than pumpkin pie.
"Apple pie often contains added sugars, both in the filling and the crust, which can contribute to higher calorie and sugar content. Pumpkin pie can be sweetened with healthier options like maple syrup or honey, which may have a lower glycemic index," Afzal highlights.
Let's not overlook the crust of each pie, which can make a ton of difference when it comes to a healthier pie. "A whole-grain or nut-based crust in either pie can boost the nutritional profile. However, traditional buttery, flaky crusts in apple pie can add extra saturated fats and calories," he says.
The Bottom Line
In the end, the key factor influencing the healthiness of these desserts is portion control. Opting for a smaller serving of either pie can effectively control calorie and sugar intake, ensuring satisfaction for your sweet cravings this fall season.
Pumpkin pie contains more dietary fiber than apple pie, thanks to the pumpkin puree. Fiber is essential for digestive health and can help regulate blood sugar levels, making pumpkin pie a better choice for those watching their sugar intake," Afzal states.
The pumpkin pie wins on calories, saturated fat, protein and calcium. But the apple pie takes the cake when it comes to fiber, sugar (both total and added) and sodium. So what's a pie aficionado to do? Well, if you're watching calories go for the pumpkin-it almost always has fewer because of the single crust.
Cons: Fatty ingredients like traditional pastry crust, butter, cream cheese, half-and-half, or shortening can sabotage the nutritional value. Mountains of sugar from canned pumpkin pie filling and spoonfuls of sugary toppings can also send calories through the roof.
Simply put, pumpkin is a weight-loss friendly food because you can consume more of it than other carb sources — such as rice and potatoes — but still take in fewer calories. What's more, pumpkin is a good source of fiber, which can help curb your appetite.
Speaking of sugar content, it's also interesting to note that apple pie generally contains more sugar than pumpkin pie. "Apple pie often contains added sugars, both in the filling and the crust, which can contribute to higher calorie and sugar content.
According to the USDA, a standard slice of pumpkin pie has 25g (over 6 teaspoons) of total sugar in it, most of which is added to the recipe in the form of brown or white sugar.
However, if you place the two in a side-by-side comparison, sweet potato generally outpaces pumpkin in its nutritional makeup from vitamin A to fiber to protein. While pumpkin is a light, low sugar option, sweet potatoes do more heavy lifting and will ultimately feed your body more essential nutrients.
The typical apple pie's added sugar-to-fruit ratio (comparison by weight) is below 25%. Berry pies can be even lower. Compare that to cake, whose sugar-to-flour ratio is nearly always over 100%. Clearly, if you're watching your added sugar intake, most types of pie (especially fruit pie) are good dessert options.
Although pumpkin is a higher potassium food, in moderation it can be beneficial for your overall health. Pumpkin is packed with nutritional benefits that are great for the renal diet including fiber, Vitamin C and beta-carotene. So go ahead, enjoy this fall delights in moderation today!
This can include consuming adequate potassium in which pumpkin happens to be rich. Potassium helps to lower blood pressure by balancing out the negative effects of salt. Your kidneys then help to control your blood pressure by controlling the amount of fluid stored in your body.
While apples are healthy—they're loaded with fiber (about 4 grams in one medium apple, per the USDA), vitamin C and antioxidants—coating them with sugar and dumping them in a buttery crust does change things a bit. Plus, apple pies normally come with double crusts, which means more calories.
Most of a pumpkin's health benefits come from its vitamins and minerals, along with its low sugar and high fiber content. While there aren't many studies on pumpkin specifically, it's high in several nutrients that have established health benefits.
Hence, both of these pies are healthy in their own way. If you want to consume essential nutrients to overcome your nutritional deficiency, then go for pecans. In case you are planning to lose weight while consuming a low-calorie dessert, then a pumpkin pie should be your choice.
Processing pumpkins, sometimes called “pie” or “sweet” pumpkins, are more desirable for baking or cooking. These pumpkins have high sugar content, are more flavorful, less watery, and have smooth-textured flesh. Pie pumpkins are generally smaller and have a less grainy texture compared to jack-o-lantern pumpkins.
Thanksgiving pies are a traditional part of Americans' modern-day feast, with harvest flavors dominating the country's favorite pies. Pumpkin pie is Americans' top choice for a Thanksgiving pie — with pecan pie, apple pie, and sweet potato pie right behind it.
“Pumpkins are rich in potassium, which can help regulate your blood pressure, lowering your risk for heart attack and stroke,” said George. “They also contain vitamin C, fiber and antioxidants, which can help prevent heart disease.”
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Introduction: My name is Madonna Wisozk, I am a attractive, healthy, thoughtful, faithful, open, vivacious, zany person who loves writing and wants to share my knowledge and understanding with you.
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