Nutrition Facts and Healthy Recipes for Candied Yams

Understanding the Nutritional Value of Candied Yams

Candied yams are a popular soul food dish that have been a staple at holiday dinners for generations. Often covered in a sweet glaze or spiced butter, this superfood offers an array of vitamins, minerals, and antioxidants. However, the high sugar content from the traditionally prepared recipe can deter potential health benefits. By learning proper preparation methods, ingredients, and nutrition facts you can still enjoy candied yams while optimizing nutritional uptake.

Sweet Potato or Yam?

While often used interchangeably, there are distinct differences between a sweet potato and a yam. Yams are imported tubers originating from Africa and Asia. They come in a variety of sizing but most commonly weigh between 2-5 pounds. The starchy vegetable flesh ranges in hue from off white to dark orange or even purple. Its skin is rough, scaly, and darker in appearance.

Sweet potatoes originated in Central and South America and come in smaller more uniform sizes. An elongated oval shape with tapered ends and smooth lighter tan skin covers vivid flesh hues of orange, yellow, white, and even red. They grow abundantly in warmer southern U.S. climates.

Nutrient Composition

Both yams and sweet potatoes deliver ample nutrients but their makeup does vary slightly. Sweet potatoes generally contain more fiber, vitamin C, vitamin B6, potassium, and iron. Yams edge out in calcium, have slightly more carbs and sugars, but less beta carotene content than sweet potato varieties.

When it comes to antioxidants, ores, and phenolic content, varieties with darker flesh typically contain higher levels. So a dark orange or even purple sweet potato or yam has more anthocyanins than lighter colored white fleshed options.

Calorie Difference in Candied Versions

A 3 inch diameter sweet potato weighing 114 grams contains 102 calories in its raw state. Once baked then topped with brown sugar, marshmallows, maple syrup, pecans and butter that original source of nutrients looks much different. Even when using a light 2 tablespoon glaze the finished candied sweet potato now delivers 308 calories.

Over 75% more calories for what amounts to less than half an ounce of added sugar is considerable. And we haven’t even accounted for any added fats. An equal sized serving of candied yam could have 340 calories or more depending on ingredients used.

Amplifying Nutrition in Your Candied Yams

By adjusting candied yam ingredients and cooking methods you can still achieve delicious flavor and texture while maximizing nutritional absorption. Follow these tips at your next sweet potato glazing party.

Choose Carefully

Not all yams or sweet potatoes are created equal. Seek out locally grown fresh picked options whenever possible rather than thick skinned varieties shipped from afar and sitting in storage. Pick firm tubers without bruises or cuts in the skin.

For maximum antioxidant power, use sweet potatoes labeled garnet yams. Their dark red-orange flesh signals higher levels of vitamins and phytochemicals like beta carotene which the body converts to vitamin A. Their natural subtle sweetness also requires less added sugar.

Prep Smarter

Proper preparation starts from the first step. After carefully washing the sweet potatoes, leave the skins intact if possible rather than peeling. Much of the fiber, iron, zinc, calcium and potassium concentrates close to the surface.

Next comes cooking method. Baking, broiling or microwaving all retain more nutrients than boiling. The liquid causes water soluble vitamin C and the B group to leach out. If using a wet method, keep rest of the cooking water for gravy rather than discarding.

Ingredient Alternatives

When it comes time to add the sweet flavor glaze, think outside the high fructose corn syrup bottle. For candied yams, replace it with grade B maple syrup or even honey. Then use butter alternatives like ghee or avocado oil which have higher smoke points. Molasses, coconut nectar, date syrup, and stevia also work.

For extra nutrition add a sprinkle of mineral rich pink Himalayan sea salt. Anti inflammatory powdered ginger, cinnamon, nutmeg, allspice, and clove also boost flavor. Walnuts, pecans, almonds, pumpkin or sunflower seeds increase protein and healthy fats.

Balance Your Plate

The keys to healthy holiday eating are always portion control and properly rounding out your plate. The candied yams should take up a quarter plate space and be enjoyed along with lean proteins and green vegetables. Going back for seconds on turkey is fine but manage the impulse if tempted on sweet potato casseroles.

Even by making small sensible ingredient swaps you will be amazed at the amplified nutrition benefit over heavily glazed versions. Your body will thank you, even if your sweet tooth silently grumbles in protest. Moderation not deprivation is the mantra. By combining nutrition mindedness with mouthwatering flavors you can have your candied yams and improved health too.

Candied Yam Recipes for More Nutrition

These four candied yam recipes give just enough added flavor without overdoing calories or sugar content. Measured sweetness lets the natural goodness shine through.

Ginger Maple Roasted Sweet Potatoes

Wake up taste buds with this five ingredient side. Antioxidant boosting ginger pairs nicely with vitamin rich sweet potatoes prepared with minimal ingredients for maximum nutrition per forkful. Easy to assemble roasted sheet pan method lets you focus on other dishes.

Baked Candied Garnet Yams

Vibrant garnet yam color signals high antioxidant levels. Baking maintains more vibrancy over boiling. Butter alternative and just a touch of coconut sugar keeps added calories low. Toasted pecans offer a tasty vitamin packed crunch.

Orange Cinnamon Sweet Potatoes

With an ingredient list you can count on one hand, let the natural sweetness shine through. Warming cinnamon spice complements the subtle orange yam flavors. Save the marshmallows for after dinner cocoa instead!

Curry Coconut Sweet Potato Mash

Trade out plain white potato sides for this superfood mash bursting with Indian curry inspired coconut milk flavor. Sweet potato fiber and potassium plus anti inflammatory turmeric round out a perfect holiday pairing.

You can feel the extra nutritional benefits almost instantly from dishes focusing on natural sweet potato flavor over empty added sugar calories. Straightforward preparation like roasting or mashing makes enjoying antioxidant rich spicedcandied yams simple. Use your favorite grocery store varieties or try an unfamiliar locally grown option this season. Just prepare mindfully, watch portions, pair properly, and savor each delicious bite while doing your health a favor!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.