Star foods of fall, pumpkin and sweet potatoes compete for space on our plates. However, apart from their common color, these foods do not have the same nutritional benefits. Here are their benefits, according to dietitian Raphaël Gruman.
Sweet potato, a starchy food appreciated by all
Sweet potato is one of the starchy foods, just like potatoes. Its orange flesh, soft and sweet, makes it a satiating food appreciated by all. “Sweet potatoes provide more carbohydrates and more starch, so they are naturally higher in calories. explains Raphaël Gruman.
Thanks to this energy contribution, “it offers greater satiety and is ideal for athletes looking for a higher carbohydrate intake, but also for growing children.
Nutritionally, a medium sweet potato (around 130 g) provides around 110 calories, 25 g of carbohydrates and 4 g of fiber. It also contains potassium, magnesium and vitamin C, three nutrients essential for good muscle and nerve functioning.
Sweet potatoes are also rich in beta-carotene, this plant pigment transformed into vitamin A by the body. It therefore helps protect the skin from oxidative stress and contributes to eye health.
In addition, it adapts to all desires: mashed, baked fries, gratin or simply roasted. “It is easy to use and keeps for a long time, even without refrigeration. adds Raphaël Gruman. Before cooking, he simply recommends removing any sprouts.
Pumpkin, the light and fiber-rich autumn vegetable
Unlike sweet potatoes, pumpkin is not a starchy food but a vegetable. Very low in calories – around 30 to 40 calories per 100 g – it contains a lot of water and fiber. “It is a vegetable in its own right, lower in carbohydrates and richer in fiber.specifies Raphaël Gruman. It provides a natural satiating effect. “Thanks to its thick pulp and its fiber content, it has a good satiating effect. assures the dietitian.
It is particularly interesting for people wishing to monitor their weight or improve their transit. Indeed, its richness in fiber promotes good intestinal functioning, while its low caloric density makes it ideal in a balanced diet.
Just like sweet potatoes, pumpkin is full of beta-carotene, the orange pigment of autumn vegetables, known for its protective role on the skin and eyesight. It also provides a little vitamin C, potassium and magnesium, but in smaller quantities.
In the kitchen, pumpkin lends itself to a multitude of preparations: in soup, boiled, roasted in the oven or pureed. “Its shelf life is also long, which makes it a practical food” notes the expert. Once cut, it can be kept for several days in the refrigerator, and whole, for several weeks in a cool, dry place.
Sweet potato or pumpkin: which one to choose according to your needs?
You understand: pumpkin and sweet potato share a color, a season and a sweet flavor, but do not have the same virtues. “For energy, we turn to sweet potatoes; for a lighter effect rich in fiber, pumpkin wins.” Raphaël Gruman slices.
In short, for athletes or children, sweet potatoes are more suitable, thanks to their complex carbohydrates, their potassium content and their satiating power. For a light diet or a slimming goal, pumpkin, more watery and rich in fiber, helps with satiety without increasing caloric intake.