Sweet potato pie is a beloved dessert, especially around the holidays. But is this tasty treat actually good for you or is it better to avoid? There are pros and cons to consuming sweet potato pie in terms of nutrition and health effects. Keep reading to learn more about the ingredients in sweet potato pie, and whether it can be part of a healthy diet.
What is in sweet potato pie?
The main ingredients in sweet potato pie are:
– Sweet potatoes – Provide nutrients like vitamin A, vitamin C, potassium and fiber. Sweet potatoes are relatively high in carbohydrates.
– Eggs – Eggs provide protein, vitamins and minerals. However, the yolk also contains cholesterol and saturated fat.
– Butter or oil – Often used to make the pie crust, adding saturated fat and calories. Alternatives like olive oil are healthier.
– Sugar – Added sugar supplies sweetness but also extra calories and not much nutrition. Common options include white sugar, brown sugar, honey or maple syrup.
– Spices – Spices like cinnamon, nutmeg, ginger and allspice add lots of flavor without calories.
– Milk/cream – Dairy provides protein and calcium but also saturated fat and cholesterol if using full-fat options.
– Salt – A small amount of salt is added for flavor. Too much sodium can be unhealthy.
– Pie crust – Typically made from refined flour, butter/shortening, and salt. Provides calories and saturated fat.
So while sweet potatoes themselves provide some key nutrients, other ingredients like sugar and butter add calories and saturated fat. The healthiness depends largely on the recipe.
Nutrition facts for sweet potato pie
Here are the nutrition facts for a typical serving of sweet potato pie (1/8th of a 9 inch pie):
| Nutrient | Amount |
|---|---|
| Calories | 330 |
| Fat | 16g |
| Saturated Fat | 7g |
| Trans Fat | 0.4g |
| Cholesterol | 105mg |
| Sodium | 320mg |
| Carbohydrates | 43g |
| Fiber | 2g |
| Sugar | 27g |
| Protein | 4g |
As you can see, a serving of sweet potato pie is high in calories, fat, saturated fat, cholesterol, sodium and sugar. A few positives are the carbohydrates, which include fiber, vitamin A, and a small amount of protein.
So nutritionally, it packs a lot of calories and sugars, even though the sweet potato provides some vitamins and minerals.
Potential health benefits
Here are some of the potential health benefits of the ingredients in sweet potato pie:
– Sweet potatoes – Contain vitamin A, vitamin C, potassium and fiber. Vitamin A supports eye health and the immune system. Fiber aids digestion.
– Eggs – Provide high-quality protein to build muscles. Also contain vitamins A, D, E, folate, selenium and lutein.
– Cinnamon – May reduce blood sugar levels, have anti-inflammatory effects and combat heart disease.
– Nutmeg – Contains antioxidants and has antibacterial and anti-fungal properties.
So there are some useful nutrients and compounds in sweet potato pie that may positively impact health. However, the amounts of these beneficial ingredients are relatively small compared to the high calorie and sugar content.
Potential health risks
Here are some potential downsides of eating sweet potato pie:
– High in calories – Easy to overconsume calories, which can lead to weight gain over time. A single slice has over 300 calories.
– High in added sugar – The 27g of sugar per serving exceeds the recommended daily limit of 25g for women and 36g for men. Too much added sugar is linked to obesity, heart disease and diabetes.
– High in saturated fat – Can raise cholesterol levels and increase risk for cardiovascular disease when eaten in excess.
– Refined carbs in crust – Refined flour lacks nutrients and fiber and can spike blood sugar levels.
– Sodium – The 320mg of sodium per serving is considered high for a single food item. Excess sodium intake is associated with high blood pressure.
Overall, while sweet potato pie does contain some nutritious ingredients like vitamin-rich sweet potatoes, the high amount of sugar, sodium, saturated fat and calories outweigh the potential benefits for most people.
How to make sweet potato pie healthier
Here are some simple substitutions to make sweet potato pie a bit healthier:
– Use less sugar – Cut back on the amount of sugar added, or use zero-calorie sweeteners as a substitute.
– Use healthier fats – Replace butter or shortening in the crust with olive or avocado oil.
– Skip the upper crust – The top crust contributes extra refined carbs, fat and calories.
– Use low-fat dairy – Substitute whole milk for lower fat milk or cream options.
– Reduce portion size – Stick to a smaller slice, or cut the pie into more servings.
– Add nuts – Chopped pecans or walnuts can provide fiber, protein and healthy fats.
– Use whole wheat flour – For a more nutrient-dense crust, use whole wheat flour instead of refined white flour.
– Easy on the salt – Be sparing with added salt to keep the sodium content lower.
– Add spices – Flavor with cinnamon, ginger, nutmeg and cloves instead of excess sugar.
With simple modifications, you can still enjoy sweet potato pie as an occasional treat without all the extra calories, sugar and unhealthy fats.
Healthier sweet potato dessert alternatives
If you are looking for a healthier sweet potato-based dessert, here are some options:
– Sweet potato breakfast bake – Mix roasted sweet potato, eggs, vanilla, cinnamon and nutmeg then bake into a custard-like dish. Top with nuts or fruit.
– Baked sweet potato – Simply bake a whole sweet potato and top with a bit of butter, cinnamon and walnuts instead of marshmallows.
– Sweet potato protein brownies – Blend cooked sweet potato with eggs, cocoa powder, protein powder, nut butter and spices.
– Sweet potato cookies – Make cookies with mashed sweet potato, oats, nut butter, cinnamon and raisins.
– Sweet potato pancakes – Grate sweet potato into pancake batter made with whole wheat flour and a touch of honey or maple syrup.
These options allow you to enjoy the nutrients in sweet potatoes in healthier, more well-rounded desserts and breakfasts.
Is sweet potato pie good for you?
Pros
– Provides nutrients like vitamin A, vitamin C, potassium and fiber
– Contains compounds that may help lower blood sugar and benefit health
– Offers satisfaction when consumed in moderation
Cons
– High in calories, sugar, sodium and unhealthy fats
– Large portion sizes easy to overeat
– Refined carbs in crust lack nutrients
Conclusion
While sweet potato pie does contain some beneficial nutrients from sweet potatoes, the high amount of added sugar, saturated fat, sodium and refined carbs outweigh the potential health perks for most people. Consuming large portions frequently is likely to have negative impacts.
However, enjoying a small slice occasionally as part of a balanced diet is unlikely to be harmful. To make the pie healthier, you can modify the recipe to reduce sugar, use healthier fats, increase fiber and nutrients, and control portion sizes. Overall, sweet potato pie should be seen as an occasional treat food rather than a daily dessert option.