It would not be the chilly seasons with out butternut squash (surprisingly a fruit) and sweet potato (vegetable!) as staples in scrumptious dishes. When you’re questioning how they differ in dietary worth, we have you coated with the useful chart forward, and we additionally spoke with some dietitians about their opinions of the 2 flavorful components.
Energy | 63 | 114 |
Fats (g) | 0.1 | 0.1 |
Carbs (g) | 16 | 26 |
Fiber (g) | 2.8 | 4 |
Sugar (g) | 3.1 | 5.6 |
Protein (g) | 1.4 | 2 |
Butternut squash has fewer energy, grams of sugar, and carbs per cup than a candy potato. Neither is especially excessive in protein (fruits and vegetables shouldn’t be your sole source of protein anyway), however you may actually mix them with different components to make a high-protein meal – take this sweet potato bread, as an illustration.
Chef and registered dietitian Tessa Nguyen, RD, LDN, instructed POPSUGAR that butternut squash and candy potato are fairly comparable “each nutritionally and with cooking functions. They’re each inexpensive, scrumptious, and versatile methods to work in a healthful carbohydrate wealthy in nutritional vitamins A and C, fiber, and potassium.”
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Dietitian and founding father of Culina Health Vanessa Rissetto, MS, RD, CDN, instructed POPSUGAR that butternut squash and candy potato each add fiber, they usually have a sweeter style, which she famous will help some people who find themselves concerned about satisfying their candy tooth with out true desserts. “They’re each a complex carb [and] will help with feeling full, and that is an ideal meals in my guide,”
Rissetto mentioned.
Nguyen mentioned that folks with diabetes can “confidently” eat butternut squash and candy potato interchangeably, “as per their particular person wants of carbohydrate consumption.” Nonetheless, when doubtful, at all times seek the advice of together with your physician (and moderation is key).
As for recipes, Nguyen mentioned they’re nice in each candy and savory dishes. Yow will discover a few of her favorites, such as sweet potato blueberry coconut oatmeal and sweet potato white bean burgers, here (she mentioned you should use butternut squash instead of candy potatoes, too). Rissetto personally likes so as to add candy potatoes to her eggs. And, here’s a butternut squash soup we like because the climate cools.