1 Portion Candied Sweet Potatoes contains 377 calories, making it a delicious but calorie-dense treat. Candied sweet potatoes make a great addition to any holiday meal or as a comforting side-dish. But are they healthy? Let's explore the benefits and drawbacks of this tasty dish.

Sweet potatoes are packed with essential vitamins and minerals, like vitamin A, potassium, and fiber. When paired with sugar and butter in a candied sweet potato recipe, however, the calorie count and added sugar content can add up quickly.

In this article, we'll explore the various ways to make candied sweet potatoes healthier, as well as the nutritional value and possible health risks associated with this dish.

Ingredients and Preparation

Candied sweet potatoes are made by peeling and slicing sweet potatoes, then cooking them in a mixture of butter, brown sugar or maple syrup, and sometimes spices like cinnamon or nutmeg. Some variations of the recipe call for additional ingredients like marshmallows or pecans. Candied sweet potatoes can be baked or cooked on the stove-top. To make a healthier version, look for recipes that use less sugar, butter or oil, and include more spices or natural sweeteners like honey or maple syrup.

Health Benefits of Sweet Potatoes

Sweet potatoes are one of the healthiest vegetables you can eat. They are high in fiber, vitamins A, C, and B6, potassium, and manganese. These vitamins and minerals can help with everything from boosting your immune system to regulating your blood sugar levels. While candied sweet potatoes are delicious, the added sugar and butter can cancel out some of the nutritional benefits of sweet potatoes.

Caloric Value of Candied Sweet Potatoes

One serving of candied sweet potatoes (1 cup) contains an average of 377 calories, depending on the recipe. In addition to the high calorie count, candied sweet potatoes are also high in sugar and fat. One serving can contain up to 20 grams of sugar and 10 grams of fat. If you're watching your calorie intake, it's important to keep portions in check or opt for a healthier version of this dish.

Ways to Make Candied Sweet Potatoes Healthier

To make candied sweet potatoes healthier, try using less sugar and butter in the recipe. You can also use natural sweeteners like honey or maple syrup and add spices like cinnamon or nutmeg to enhance the flavor. Instead of marshmallows, try topping your sweet potatoes with chopped nuts, like pecans or walnuts. You can also experiment with different cooking methods, like roasting, to reduce added fat. Overall, making small changes to the recipe can significantly reduce the calorie count and added sugar content of candied sweet potatoes.

Nutritional Value of Sweet Potatoes

Sweet potatoes are a nutrient-dense food with a low glycemic index. They are high in fiber, vitamins A, C, and B6, potassium, and manganese. These nutrients can help reduce inflammation, boost your immune system, and maintain healthy blood sugar levels. The high fiber content also promotes digestive health. While candied sweet potatoes are typically less healthy than their baked or roasted counterparts, they still contain some of the nutritional benefits of sweet potatoes.

Possible Health Risks of Eating Candied Sweet Potatoes

Eating too many candied sweet potatoes can contribute to weight gain and other health problems, like diabetes and heart disease. The added sugar and calories in candied sweet potatoes can also spike your blood sugar levels, leading to a crash later on. If you have any concerns about the health risks of eating candied sweet potatoes, it's best to speak to a doctor or nutritionist.

Candied Sweet Potatoes vs. Baked Sweet Potatoes

Baked sweet potatoes are a healthier alternative to candied sweet potatoes. They are an excellent source of vitamins A and C, potassium, and fiber, without the added sugar and calories of candied sweet potatoes. Baking sweet potatoes also brings out their natural sweetness and caramelizes the natural sugars in the vegetable, so you don't need to add any sweeteners or additional butter. While candied sweet potatoes are a delicious treat, it's important to remember that they are a less healthy option when compared to baked sweet potatoes.

Serving Suggestions for Candied Sweet Potatoes

Candied sweet potatoes are a popular side-dish during holiday meals, like Thanksgiving and Christmas. They also make a delicious addition to any barbecue or potluck. To serve, spoon the candied sweet potatoes onto a platter and garnish with chopped nuts, like pecans or walnuts. You can also serve them alongside your favorite protein, like turkey or ham. As with any calorie-dense dish, it's important to keep portions in check when serving candied sweet potatoes.

Storage Tips for Candied Sweet Potatoes

Candied sweet potatoes can be stored in the fridge for up to 5 days in an airtight container. They can also be frozen for up to 3 months. To reheat candied sweet potatoes, place them in an oven-safe dish and cover with foil. Bake at 350°F for 15-20 minutes or until heated through. When reheating, be mindful of added sugar and butter content, as reheating can sometimes intensify these flavors.

Popular Variations of Candied Sweet Potatoes

While the classic candied sweet potato recipe calls for butter, brown sugar, and cinnamon, there are many variations to try. Some popular variations include topping the sweet potatoes with marshmallows or pecans, incorporating ginger or allspice into the recipe, or even adding a splash of orange juice for a tangy twist. With so many flavor combinations to choose from, candied sweet potatoes are sure to become a staple in your holiday meal repertoire.