It’s chilly in the air and you feel cold. Your body is craving something comforting to make you feel all warm and fuzzy! For most of us, we turn to something that’s full of carbs, creams, butter and oh-so full of calories! However, good ol’ comfort foods don’t have to destroy your waistline (even though we know it is under wraps for the next few months) or your calorie budget for the day thanks to two very yummy and very healthy ingredients. Say hello to the pumpkin and the sweet potato!
OK, we know what you’re thinking: these two foods are purees that we add sugar, butter, whipping cream, marshmallows and pie crust to! Well, think again! Try the recipes in this article and you are sure to keep your waist and weight in check, while allowing your taste buds to rejoice!
PUMPKIN
This fruit is one of the most nutritious fruits available. Not only is it low in fat and calories, but it’s also high in fiber. Pumpkins’ disease and anti-aging properties are mighty impressive, too! The powerful anti-oxidants vitamin A, C and E found in pumpkin help to protect the cell membranes within the body, maintain the integrity of the skin and protect against lung and oral cavity cancers. Vitamin C also plays a vital role in bone and tooth formation, digestion and blood cell formation.
The alpha-carotene and beta-carotene promote healthy vision, ensure proper immune function and may also reverse skin damage caused by the sun. The carotenoids further boost immunity and lessen the risk of heart disease. These facts lead many physicians and dietitians to recommend pumpkin to their patients with cholesterol issues. If that isn’t enough, pumpkin is also rich in minerals like copper, calcium, potassium and phosphorus.
SWEET POTATO
Pumpkins may not be as easy to find year round, unless in a can, but sweet potatoes are! Like its partner, pumpkin, sweet potatoes are loaded with nutrients. Similar to pumpkin, the sweet potato is high in carotenoids and vitamins B, C and E.
Additionally, sweet potatoes are high in vitamin D, iron and magnesium. Vitamin D, traditionally known as the “sun” vitamin, is responsible for our energy levels, building healthy bones, nerves, blood vessels, skin and teeth. It is critical to consume this vitamin during the colder months of the year when we spend less time outside in the sun.
WHAT’S YOUR PREFERENCE?
Ounce per ounce, there are quite a few differences between pumpkins and sweet potatoes, and these key factors are what will make you choose one vs. the other when it comes to cooking! Sweet potatoes are naturally sweet and have nine times as much sugar per cup, as well as five times more calories than pumpkin however, they are also higher in fiber, potassium, vitamins A and C, iron and calcium.
Pumpkin, although not as sweet, is clearly the “low-carb” option. The most important choice for many will be taste! “The taste difference between sweet potatoes and pumpkin is noticeable in baking because the prolonged heat enhances the flavor,” says Trinity Perkins, a certified personal trainer, nutrition consultant and owner of Train with Trin in Woodbridge, Virginia. “The difference is slight but sweet potatoes simply taste much sweeter without the extra spice kick of the pumpkin.”
Pumpkin Protein Shake(perfect for post workout)
- 1 scoop chocolate MaxPro or Triple Whey vanilla protein powder or MaxPro Cinnamon Spice protein
- 1 cup unsweetened almond milk
- 1/3 cup pumpkin puree
- 1 Tbs natural peanut butter
- Cinnamon to taste
- Stevia to taste
- Handful of ice cubes
Instructions:Blend all ingredients in a high-speed blender. You can add water for a thinner consistency.
Loaded Sweet Potato
- 1 sweet potato
- 1 tsp vanilla milk
- Nutmeg to taste
- ¼ cup walnut halves
- 1 oz cranberries
- 3 chopped dates
- Drizzle of agave nectar
Instructions:Preheat the oven to 400 degrees. Wash and cut the sweet potato in half vertically, not down the center. Wrap each half in aluminum foil and place in the oven. Bake for 30-45 minutes depending on the thickness (to save time, microwave the sweet potato on high for 8-10 minutes). Remove from the oven and let the potato cool. Scoop out the center of the potato from each half. Mix the milk, nutmeg, walnuts and cranberries, dates and sweet potato together. Place the mixture back in the sweet potato skins. Drizzle a small amount of agave nectar on each sweet potato.
By Corry Matthews
FAQs
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, sweet potato or pumpkin pie? ›
NUTRITIONAL BREAKDOWN
Calories: Pumpkin pie — 316; Sweet potato pie — 340. Protein: Pumpkin —7 grams; Sweet potato — 5 grams. Fat: Pumpkin —14 grams; Sweet potato —16 grams. Cholesterol: Pumpkin — 25 mg; Sweet potato — 20 mg.
What is better for dogs, pumpkin or sweet potato? ›
While sweet potatoes are higher in calories than pumpkin, they also offer more carbohydrates, protein and fats – a necessary part of a dog's diet. The fiber content in sweet potato and pumpkin can also help your dog feel full and satisfied. A strong immune system is essential for keeping your dog healthy and happy.
Is sweet potato a substitute for pumpkin? ›
Canned yams or sweet potatoes can also be used in place of canned pumpkin puree. It's a simple swap to make. Just drain the sweet potatoes and use them in the same proportion as the canned pumpkin. Sweet potatoes and pumpkin do taste a little different, of course, but the texture and color are very similar.
Does pumpkin or sweet potato have more sugar? ›
Sweet potatoes are naturally sweet and have nine times as much sugar per cup, as well as five times more calories than pumpkin however, they are also higher in fiber, potassium, vitamins A and C, iron and calcium. Pumpkin, although not as sweet, is clearly the “low-carb” option.
What has less carbs, pumpkin or sweet potato? ›
It's carbs where the difference lies. Potatoes have the most carbs at 20 grams per 100 gram serving. Sweet potato has 17-18 grams, and pumpkin has just shy of five, which is why it's so low-calorie.
Is pumpkin good for hormones? ›
Balances hormone levels
Pumpkin contains zinc, which can be a vital mineral for helping treat hormonal acne. (4) Zinc can help keep hormone levels under control, and level out oil production.
Which pie is the healthiest? ›
But the apple pie takes the cake when it comes to fiber and potassium, and it has less added sugar. So what's a pie aficionado to do? Well, if you want to consume fewer calories, go for the pumpkin—it almost always has fewer because of the single crust. You could also take a sliver of both pies.
Is pumpkin a carb or protein? ›
Pumpkin is a starchy vegetable, providing carbohydrate and the energy needed to fuel our body. As pumpkin is also rich in fibre, it keeps you feeling full for longer and reduces your urge to snack between meals.
Can my dog eat sweet potato everyday? ›
As with many other fruits or vegetables, sweet potatoes should be fed to your dog in moderation and as occasional treats, not as part of a regular diet. Too much of a good thing, even if it's nutritious, should be offered in small amounts first to avoid any allergic response or intolerance.
Plus, pumpkin can help with digestion issues - like diarrhea or constipation. Sweet potatoes have been found to help stabilize blood sugar levels in diabetic dogs. Therefore, incorporating both ingredients into their diet will make your pup one happy dog!
Why do dogs like pumpkin so much? ›
Pumpkin is a superfood for dogs. It contains essential micronutrients and fiber that make it a very nutritious treat. Besides being a natural stomach soother, pumpkin also helps to remove excess water in a dog's digestive tract.
Which sweet potato is the healthiest? ›
Sweet Potatoes and Health
Sweet potatoes with orange flesh are richest in beta-carotene. Sweet potatoes with purple flesh are richer in anthocyanins. Beta-carotene and anthocyanins are naturally occurring plant “phyto” chemicals that give vegetables their bright colors.
What is mistaken for sweet potatoes? ›
If you still aren't sure, an easy trick to tell the difference between sweet potatoes and yams is to look for eyes on the skin. Yams develop eyes or buds just like a regular potato, but a sweet potato does not. Instead, sweet potatoes may have fine roots on their skin, just like beets or carrots.
Can pumpkin replace an egg? ›
Aside from giving your baked goods a seasonal touch, pumpkin puree is excellent for replacing eggs. Use 1/4 cup of pumpkin puree for each egg, says Traci Weintraub, chef and founder of Gracefully Fed, a restaurant in Los Angeles.
Are sweet potatoes healthier than squash? ›
To begin with, the butternut squash beats the sweet potato with fewer calories, carbs and sugar per serving. Moreover, it is rich in calcium, magnesium, potassium, and vitamins B6 and E. On the other hand, the sweet potato, however, provides more fiber and protein.
Is sweet potato the healthiest vegetable? ›
CSPI ranked the sweet potato number one in nutrition of all vegetables. With a score of 184, the sweet potato outscored the next highest vegetable by more than 100 points. Points were given for content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron and calcium.
Is pumpkin the healthiest food? ›
Pumpkin is recommended as part of a heart-healthy diet that may help lower your risk of heart disease. It offers a long list of nutrients that protect and support the heart, such as vitamins A, B1, B6, and C, copper, fiber, folate, and manganese.
Will pumpkin raise blood sugar? ›
Pumpkin has a high GI at 75, but a low GL at 8 (7). This means that as long as you eat a single one-cup portion of pumpkin or less, it shouldn't significantly affect your blood sugar levels. However, eating a large amount of pumpkin could drastically increase your blood sugar.
