Understanding Carbs in Candied Yams
Candied yams are a classic holiday side dish. Often confused with sweet potatoes, yams deliver antioxidants, fiber, potassium and vitamin A. However, the sweet, sticky candy glaze piles on sugar and carbs. Knowing the carb count in candied yams can help balance your plate.
Candied Yams vs Sweet Potatoes
Though their names are used interchangeably, yams and sweet potatoes are actually different. Yams have rough, scaly skin and starchy, drier flesh. Originating in Africa and Asia, few true yams are found in American grocery stores.
Smooth-skinned, vibrant orange sweet potatoes are often mislabeled as yams. Indigenous to Central and South America, their sweet, moist flesh makes them ideal for candying.
Nutrition Profile
One cup of candied yams contains:
- Calories: 218
- Carbohydrates: 53 grams
- Fiber: 3 grams
- Sugars: 34 grams
- Protein: 2 grams
- Vitamin A: 12053 IU
- Vitamin C: 22mg
- Potassium: 438 mg
The High Carb Count
Candying packs in substantially more carbs than plain sweet potatoes. The candying process includes boiling and mashing sweet potatoes before dousing them with butter, sugar and spices.
Effects of Extra Carbs
The added sugars make candied yams taste heavenly but spike blood sugar. The American Heart Association recommends limiting added sugar to no more than 24 grams per day for women and 36 for men.
Going overboard on carbs at a big holiday meal can lead to fatigue, bloating and indigestion. People managing diabetes need to be especially mindful of portions to prevent blood sugar spikes.
Strategies for Balance
Enjoying candied yams in moderation along with protein and vegetable sides can help mitigate energy crashes or digestive distress. Alternating bites with turkey, ham or a green salad helps balance overall carb intake from a meal.
Setting reasonable portion sizes also helps curb overindulgence. Stick to 1/4 to 1/2 cup topped with a spoonful of marshmallows rather than heaping your plate.
Choosing Alternatives
Candied yams aren’t the only tasty way to indulge your sweet potato craving. Exploring lower carb alternatives allows you to reap vitamins and fiber without overdoing the sugar spike.
Baked Sweet Potatoes
Simply baking whole, unpeeled sweet potatoes delivers maximum nutrition without extra carbs. One medium baked sweet potato with skin has:
- Calories: 105
- Carbohydrates: 24 grams
- Fiber: 4 grams
- Sugars: 7 grams
- Protein: 2 grams
- Vitamin A: 12053 IU
- Vitamin C: 22 mg
- Potassium: 542 mg
Pull back the skin and season baked flesh with a sprinkle of brown sugar, cinnamon, nutmeg and melted butter for simple candied flavor.
Mashed Sweet Potatoes
Mashed sweet potatoes make a lighter alternative to the traditional casserole-style candied yam. Starting with plain mashed sweet potatoes, add just a touch of butter, maple syrup, orange juice, vanilla and spice.
One cup of basic mashed sweet potatoes contains 103 calories, 24 grams carbs, 4 grams fiber and 8 grams sugars. Choose modest sweetener additions to keep the carb count comparable.
Sweet Potato Fries
Sweet potato fries air fried or baked in the oven offer crunch and great taste for fewer carbs than their candied counterpart. Track condiments like ketchup or spicy aioli for balancing overall impact.
22 straight cut fries has 140 calories, 30 grams carbs, 4 grams fiber and 7 grams sugar. Compare that to 218 calories and 53 grams carbs in just 1 cup of candied yams.
Incorporating Other Low Carb Dishes
Rather than putting all the holiday sides focus on sweet flavors, add nutritious low carb options.
Green Bean Casserole
Traditional green bean casserole with fried onions adds veggie balance and fiber. An entire 1 cup serving averages 10 grams carb and 4 grams fiber. Pairing with candied yams almost cuts the carb count in half for a meal.
Roasted Brussels Sprouts
Brussels sprouts roasted with balsamic vinegar, garlic and bacon bits tastes amazing alongside rich holiday dishes. With 8 grams net carb per cup, the bitter sprouts help offset candied yams’ sugariness.
Cranberry Sauce
Although candied like yams, cranberry sauce is naturally tart. It provides vitamin C and antioxidants. A quarter cup serving adds a modest 14 grams carb and 2 grams fiber to your plate.
Creating a balanced plate with candied yams, a light protein like turkey and healthful low carb vegetables lets you indulge while making nutrition a priority.
FAQs
Why are candied yams high in carbs?
The sweet glaze and added sugar that gives candied yams their beloved sticky texture also piles on the carbs. After boiling and mashing sweet potatoes, butter, brown sugar, marshmallows and spices are stirred in, spiking carb and sugar content compared to a plain baked sweet potato.
How can I indulge my sweet potato craving with fewer carbs?
Baking and eating whole sweet potatoes with the skin offers maximum nutrients for minimal carbs. Mashed or fried sweet potato options with modest sweetener additions also give you great taste for fewer carbs compared to traditional candied yams.
What are good low carb sides to eat with candied yams?
Balance the carbs in candied yams by pairing them with lighter dishes like turkey, green bean casserole, roasted Brussels sprouts with bacon, or small portions of cranberry sauce. Creating a plate with high and low carb foods prevents energy crashes.
Is enjoying candied yams off limits if I have diabetes or weight loss goals?
Candied yams can be incorporated into diabetes-friendly or weight loss eating plans in moderation alongside lower carb foods. Sticking to 1/4 or 1/2 cup portions prevents overindulging and blood sugar spikes. Alternating bites with proteins and non-starchy veggies is key.
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.
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