Wondering which one is healthier – Pumpkin pies or pecan pies?
Both of these pies have their own importance in cultural events. They have mouthwatering flavors that can satiate your cravings. However, if you can’t decide which one is good for your health, read the article to get a clear idea.
Pumpkin Pie
When it comes to a pumpkin pie’s slice, it offers you 350 calories and 20 grams of fat. Pumpkin itself is a healthy veggie and delivers several nutrients, including Vitamin A and fiber, which are good for vision.
This orange-colored, nutritious vegetable is also rich in protein, carbs, Vitamin C, potassium, and other nutrients. An average-sized pumpkin usually contains around 49 calories. However, a pumpkin pie is not totally healthy. This is because a pumpkin has a high GI (75), and it can drastically increase your blood sugar if eaten in a large amount. Plus, pumpkin pies have a high sugar content, which can contribute to weight gain.
Pecan Pie
These pies are as popular among Americans (especially Texans) as pumpkin pies because of their mouthwatering and amazing taste. A slice of this pie contains around 620 calories and 38 grams of fat.
What’s more, pecans can provide you a wide range of minerals and vitamins and are considered to be healthy for heart patients. These nuts are also rich in fiber, protein, carbs, manganese, zinc, copper, thiamine, and other essential nutrients. All this makes it an ideal option to munch on a healthy pie.
So, Which One is Healthier?
Well, we can’t name one pie as a healthy choice as both are different from each other. Pecan pie contains more calories but offers you plenty of nutrients that you can’t find in any other pie.
On the other hand, pumpkin pies have a lower calorie content. But pumpkins contain fewer nutrients compared to pecans. 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.
Tips to Cut Some Calories from Your Pies
Sugar content and crust are the two main reasons that make any pie a high caloric source. If you try to limit their use and look for substitutes, you can make a completely healthy pecan or pumpkin pie.
Here are the alternatives that you need to know.
- Use skimmed milk instead of whole milk
- Consider whole wheat flour instead of refined flour
- Use brown sugar as an alternative to white sugar
- Avoid corn syrup, and use honey instead
- Make your own pie crust, as store-bought crust contains higher calories and artificial content
- Opt for Greek yogurt or nonfat sour cream rather than lard or butter
Bottom Line
Pumpkin and pecan pies are both ideal to enjoy cultural festivities and holidays. They are easy to make and offer you mouthwatering flavors. Just make sure to opt for healthy substitutes that we have mentioned above to avoid health issues, such as a spike in blood sugar or weight gain.
Sources
chowhound.com/food-news/190593/pecan-pie-or-pumpkin-pie-which-is-better/
https://www.foodnetwork.com/healthyeats/2012/11/which-is-healthier-pumpkin-or-pecan-pie
https://www.popsugar.com/fitness/Comparing-Nutritional-Value-Pecan-Pie-vs-Pumpkin-Pie-12068409
FAQs
Pecan pie contains more calories but offers you plenty of nutrients that you can't find in any other pie. On the other hand, pumpkin pies have a lower calorie content. But pumpkins contain fewer nutrients compared to pecans. Hence, both of these pies are healthy in their own way.
Which is healthier, pumpkin pie or pecan pie? ›
At around 300 calories per slice, pumpkin pie is a good bet for an indulgent dessert. It's a calorie bargain compared with other fall pies —apple pie weighs in at around 400 calories, and pecan pie at about 500 calories per slice.
What is the healthiest pie to eat? ›
When in doubt, choose pumpkin pie. In competition with those mentioned above, it offers the fewest calories, and least fat and added sugar.
Is pumpkin pie healthy or unhealthy? ›
According to the USDA's Dietary Guidelines for Americans, we should all be eating 2 cups of orange veggies each week. Pumpkin pie can help meet these recommendations plus that brilliant orange color provides the antioxidants vitamin A and lutein.
Why is pecan pie the best? ›
It does not require a scoop of ice cream, or a dollop of whipped cream, or, God forbid, something like a slice of cheddar (another knock against apple pie). Pecan pie is a pie that stands on its own. It has the gooeyness of a candy bar, the crunchy texture and warm flavor of toasted nuts, and that flaky, buttery crust.
Which Thanksgiving pie is healthiest? ›
In the pumpkin pie, calories, carbs and sodium are lower, while protein is higher. But the apple pie takes the cake when it comes to fiber and potassium, and it has less added sugar.
Which is healthier sweet potato pie or pumpkin pie? ›
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.
Which is healthier apple pie or pumpkin pie? ›
"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.
Does pumpkin pie have a lot of sugar? ›
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.
Can you eat pumpkin pie every day? ›
But if you're looking to maintain a healthy lifestyle this winter, you should eat pumpkin pie in moderation (and always used canned pumpkin, not pie mix). Remember, there's no shortage of ways you can add pumpkin – and its seeds – into your diet to capitalize on its flurry of health benefits.
Pumpkin provides calcium, potassium, and magnesium, which can help keep your heartbeat regular and your blood pressure low. The fiber in pumpkin can also play a part in lowering blood pressure as well as cholesterol.
Is pumpkin pie good for the colon? ›
Fiber, both soluble and insoluble, is essential to keeping a healthy digestive system on track, and pumpkin, with 2.7 grams of fiber per cup, is an excellent source for both types. Soluble fiber helps the GI tract to form solid stools, move them along for excretion, and slows the transit time within the colon.
Do pie pumpkins have more sugar? ›
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.
Which has more calories, apple pie or pumpkin pie? ›
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.
Is pecan healthy? ›
Raw pecans pack a 1-2-3 punch of protein, healthy fats, and fiber that can help keep you energized and satisfied. Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure. Most of the fat found in pecans is a healthy type called monounsaturated fat.
