Fall is finally here, which means warm family gatherings that come with cozy home-cooked meals featuring sweet potatoes, which are more than just a side dish — they’re a delicious tradition passed down through our generations. But here’s the truth: Y’all don’t need to put all that sugar on your sweet potatoes to taste like…cake. Seriously! And we’ve got the data to back it up.
As we continue sharing health information Black folks need to know, we also want to give you the facts about the foods we already love. And based on the data, there’s no reason to bury this nutrient-packed food under loads of unhealthy additives to make it delicious. So, we’ve gathered all the benefits of going all-natural when it comes to this Southern favorite.
Sweet Potatoes Are a Superfood
Sweet potatoes aren’t just a delicious addition to the dinner table — they’re also packed with nutrients that can benefit your health. They also contain antioxidants and have a relatively low glycemic impact — which helps to stabilize your blood sugar — compared to other starchy foods. According to WebMD, sweet potatoes are an excellent source of several essential vitamins and minerals, including:
- B vitamins
- Vitamin C
- Calcium
- Iron
- Magnesium
- Phosphorus
- Potassium
- Thiamin
- Zinc
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Just one serving of the homegrown sweet treat packs 102% of the vitamin A you need daily, per the health outlet, which supports healthy vision and immune function, as well as reproductive health and the function of organs like your heart and kidneys. So, while we’re busy drenching this nutrient powerhouse in refined sugars, marshmallows, molasses and brown sugar, we may be taking away from some of the natural goodness already packed into this main character side dish.
The Secret to Their Natural Sweetness
Sweet potatoes don’t need your help being sweet. When you cook them, heat activates a natural enzyme called beta-amylase, which breaks down the potato’s complex starches into simple sugars, mostly maltose. As the sweet potato continues to roast, those sugars caramelize, bringing out even more of that naturally sweet flavor. In other words, your sweet potato has its own little built-in candy factory.
And here’s where cooking temperature comes into play. Beta-amylase is most active at lower cooking temperatures, giving the enzyme more time to break down starches before higher heat eventually deactivates it. That means a slower bake can help maximize the amount of natural sugar developed during cooking, without needing to pile on the brown sugar, molasses or marshmallows.
It’s in the name! Give your sweet potato a chance to do what it does naturally, and your body will thank you later.
Simple Ways to Enjoy Them
If you’re looking for simple ways to enjoy your sweet potatoes without loading them up with added sugar, it really doesn’t take much. You can simply roast one with a little olive oil, cinnamon and a pinch of salt, or grab your favorite toppings like Greek yogurt, chopped nuts or a drizzle of honey. You can even mash them with a little cinnamon and nutmeg for a naturally sweet side dish.
There are more ways to enjoy your sweet potato than simply loading it with sugar, and the goal is to let the sweet potato do most of the work.
You can still enjoy the foods you love while making better choices for your health, like cutting back on refined sugars and avoiding the blood sugar spikes that can leave you feeling sluggish afterward. And honestly, a naturally sweet, nutrient-packed sweet potato feels like a pretty good reward for sticking with a healthier diet and lifestyle.
Straight From 
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