Southern candied sweet potatoes — mislabeled 'yams' since the enslaved African naming convention persisted. The beta-carotene-richest dish on the Thanksgiving table, unfortunately buried in brown sugar.
Candied yams at Thanksgiving are mandatory — their absence from the table is noticed and commented on. The debate between canned yams vs. fresh-peeled, marshmallow-topped vs. plain, is the annual Black American family holiday negotiation. This dish marks time.
The sweet potato base of candied yams is an exceptional food — beta-carotene at 8,509mcg/100g raw, potassium nearly matching banana, glycemic index of 44 (low). The candied preparation (brown sugar, butter) raises the glycemic load significantly — the brown sugar converts what would be a low-GI food into a high-glycemic preparation. The rehabilitation is simple: reduce sugar quantity by 50-75%, the sweet potato's natural sweetness plus cinnamon is sufficient. The beta-carotene in sweet potato converts to Vitamin A and is critical for Black American communities where Vitamin A deficiency is underreported.
Peel and slice sweet potatoes. Arrange in baking dish. Dot with butter and sprinkle with brown sugar, cinnamon, nutmeg, and a pinch of salt. Add a splash of orange juice. Bake covered 350°F 45 min, then uncovered 15 min to caramelize. The original recipe calls for more sugar and butter than necessary — the sweet potato carries itself.
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