Sweet potato pie can be a nice alternative to pumpkin this Thanksgiving (2024)

FAQs

Is sweet potato pie similar to pumpkin pie? ›

Both sweet potato and pumpkin pies are American staples with a starchy custardlike filling. Pumpkin pie tends to be more heavy on spice, while sweet potato pie is typically sweeter and lighter. But the reasons why people choose one over the other often trace back to where they were raised and their race.

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.

However, when pumpkin is out of its natural pie habitat, it's definitely lower in sugar than sweet potatoes (a win for pumpkin!). But while sweet potatoes have more calories, that's because they are packed with greater amounts of carbohydrates, protein, and fats (all necessary parts of your diet).

Sweet potatoes are richer in natural sugars and starches than most vegetables, making them higher in calories. One-half cup of sweet potatoes has about 90 calories compared to 30 to 40 calories in one-half cup of pumpkin or winter squash.

If you were to take a bite of both sweet potato and pumpkin pies, you'll notice that there are more similarities than differences. They're both made with eggs, vanilla, and milk (either whole or condensed), and they're both seasoned with warm spices including cinnamon and nutmeg.

Though the pies are usually made in the same way with eggs, cream or evaporated milk, and pie spices, sweet potato pie tends to be lighter, airier, and well, sweeter. Sure, you could swap sweet potatoes for pumpkin cup-for-cup in your favorite pumpkin pie recipe, but pumpkin is lower in sugar.

Butternut squash and our favorite orange spuds (sweet potatoes) can save the day when needing a quick alternative to pumpkin. These ingredients, in these amounts, are interchangeable in most recipes to achieve the same texture and most similar flavor.

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.

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.

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.

Does sweet potato pie raise blood sugar? ›

Since sweet potatoes are high in carbohydrates, they can spike blood sugar levels.

Sweet potato pie is a traditional dessert, originating in the Southern United States. It is often served during the American holiday season, especially at Thanksgiving and Christmas in place of pumpkin pie, which is more traditional in other regions of the United States.

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.

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.

By combining sweet potato and fresh or canned pumpkin puree, pumpkin pie spices, evaporated milk, and a cinnamon sugar blend all baked into a pastry pie shell; you get two large pies to share for the Holidays.

One important difference between sweet potato and potato is that sweet potatoes have more natural sugar content and more fiber than potatoes. The carbs in potato are locked up in starch. Pumpkin also gets its sweetness from natural sugars, but doesn't have as much as sweet potato.

To get 1 teaspoon of pumpkin pie spice, use ¾ teaspoon cinnamon and ¼ teaspoon ginger, allspice, cloves or nutmeg, whatever you have! If you have two of the above spices, use ½ teaspoon cinnamon and ¼ teaspoon of whichever two spices you do have.