When the desserts come out on Thanksgiving, you may wonder which classic dish—pumpin pie or apple pie—is better for your blood sugar. According to nutrition experts, pumpkin pie reigns supreme.
Anyone watching their blood sugar should choose pumpkin pie over apple, experts agreed.
A typical slice of apple pie contains about 30 grams of natural and added sugar, while pumpkin pie comes in slightly lower at around 25 grams. Pumpkin pie is also lower in carbohydrates, which your body breaks down into glucose.
But sugar and carbohydrate content aren’t the only factors that matter, Lena Beal, MS, RDN, LD, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, told Health. The overall nutrient profile also affects how quickly blood sugar rises—including the protein and fiber, which help slow digestion and blunt spikes.
Even on those fronts, however, pumpkin pie still has an edge: A slice contains about 2.39 grams of fiber and 5.19 grams of protein, compared with 2.19 grams of fiber and 2.97 grams of protein in apple pie.
That said, the glycemic load—a measurement of how quickly and how much a food raises blood sugar—of both pies is considered medium, Sharon Palmer, MSFS, RDN, a registered dietitian nutritionist from California, told Health. That means that even a slice of apple pie would have only a moderate effect on blood sugar.
It’s not just pumpkin pie’s effects on blood sugar that could make it a more nutritious option. Apple pie typically contains more calories than pumpkin pie (397 versus 323 per slice), which may matter if you’re watching your weight.
Plus, pumpkin pie “provides more vitamins and minerals like vitamin A and potassium,” Jackie Topol, MS, RD, a registered dietitian specializing in prediabetes, told Health.
Even if you don’t have diabetes, managing blood sugar helps prevent spikes and crashes that can leave you tired, irritable, or craving more sugar, said Topol.
If you want similar flavors with less added sugar, baked apples, rustic fruit tarts, or pumpkin custard can deliver, Beal said.
Making your own pie can also help you control the ingredients. “Lean on spices like cinnamon, ginger, and nutmeg to boost flavor naturally and try whole-grain crusts or oat toppings to add more fiber,” she added.
Another tool for helping lower blood sugar? A little movement after eating—per Topol, just a 15-minute walk can do the job.
