After having spent years in a carbo-phobic nation, many of us still fear the potato. But I am here to tell you that it doesn’t have to be this way! You can ease back into your tater relationship, with new confidence that they actually have some real health benefits.

Now, there are potatoes that are just “eh” in the health department, and potatoes that really do wow with their nutritional punch. In general, most white varieties (like Idahos) are pretty high in their glycemic levels (meaning the rate in which they raise your blood sugar levels) and are just an OK choice. But there are other, more dazzling varieties that give a lot of bang for (very little) buck.

Sweet potatoes are packed with vitamin A and good amounts of vitamin C, manganese, copper, vitamin B6, potassium, copper, and iron.  That translates into powerful antioxidant protection that can help prevent atherosclerosis, diabetic heart disease, and colon cancer.  In addition, the anti-inflammatory benefits of these potatoes can help reduce the severity of asthma and arthritis.

When choosing your spuds, go for color: the darker the flesh, the more nutrients and antioxidant protection that potato is packing. Eat your traditional yams,  or try the beautiful blue or purple varieties you can find at specialty stores or local farmers markets. They make a gorgeous presentation on the plate.

Top your tater with healthy, tasty options like a dollop plain yogurt or sour cream, a pat of organic butter, a drizzle of olive oil and a sprinkling of chives. Easy, quick nutrition on the cheap.