This story has been updated since it was originally posted on 11/23/2022 to include more expert insight
Eating pie on Thanksgiving is a beloved tradition for many, and for those of us working to lose weight, we can still do so with our dessert choices on the holiday. We checked in with registered dietitians, nutritionists and other health experts to learn more about the healthiest pie choice, in their opinion, for Turkey Day, and how to make it even more weight loss-friendly. One tip they all offered is to not deprive yourself of pie this year; instead, they recommend baking a healthy pumpkin pie.
Read on to discover the benefits of enjoying this tasty seasonal dessert, with tips from Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements and Liana Werner-Gray, certified nutritionist, natural food chef, and founder of the Earth Diet.
Health Benefits of Pumpkin Pie
Best explains that pumpkin pie is "likely the healthiest pie on the Thanksgiving dessert menu," and it is also "the easiest to make healthier," with just a few changes.
Pumpkin is great for you! As Best says, it's a "nutrient dense food that provides just 50 calories per cup." It is rich in carotenoids, phytonutrients that give pumpkins their vibrant colors, which Best notes act as antioxidants in the body. "Antioxidants have widespread health benefits from preventing illness, reducing inflammation and even potentially preventing cancer," she continues.
In addition to those antioxidants, Paulina Lee, MS, RD, LD, Founder of Savvy Stummy points out that pumpkin can pack in fiber, which is great for your overall health—especially when it comes to your gut.
"Fiber is crucial for a healthy gut microbiome," she says. "An unhealthy gut microbiome could increase inflammatory markers, which may lead to weight gain and metabolic disease. The more diversity we get in our food, the more diverse bacteria we have in our gut to maintain healthier weight and general health."
Gray agrees that the pie she would deem the 'healthiest' option for a Thanksgiving dessert is also pumpkin pie. "This classic dessert is the least caloric pie, compared to apple, pecan, chocolate pie, and more," she points out. "A slice of pumpkin pie is about 300 calories, which is 100-200 calories less than the alternatives," Gray says. In addition, she notes that pumpkin pie is full of Vitamin A, which helps support healthy skin and nails. "It also contains lots of fiber, which helps regulate the body's use of sugars, thus helping to keep the body's hunger and blood sugar in check." Amazing!
Quick Tips To Make Your Pie Even Healthier
While pumpkin pie is probably your best bet on Thanksgiving compared to others, Best still shares something to keep in mind when preparing yours to gain even more health benefits. "To make it healthier, look for a recipe that replaces refined sugar with maple syrup, dairy milk with nut-based milk, and a pie crust made with whole grain flour or almond flour," she advises. Overconsumption of refined sugar can lead to a range of health issues, so limiting your intake is definitely in your best interest.
Gray adds that many believe that "the crust of the pie is the most unhealthy part of the pie," so "avoiding the crust is extremely weight-loss friendly" if you are looking for ways to cut out unnecessary calories. Happy Thanksgiving and pie eating!
