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The power of potatoes (sweet ones too)

A variety of colorful potatoes grouped together.

Nov. 27, 2025—We love our potatoes. They're the vegetable we eat the most. Chances are, you'll have some potatoes (or sweet potatoes or yams) on your Thanksgiving table today. But what's the difference between them, and can they all fit into a healthy diet, especially when potatoes get a bad rap compared to other veggies?

Roots and tubers

You might think that a sweet potato is just a sweeter cousin to a traditional spud, but they're actually unrelated. One major difference is that sweet potatoes are true roots, called storage roots, whereas potatoes are tubers (a modified underground stem), the U.S. Department of Agriculture (USDA) notes.

What about yams? Some people call orange-fleshed sweet potatoes yams, but true yams aren't very common in the U.S., according to the USDA. In fact, most yams sold in stores are actually sweet potatoes.

Are potatoes and sweet potatoes good for you?

Plain spuds supply good-for-you nutrients, like fiber, vitamin C, magnesium and potassium. Potassium helps the body regulate blood pressure. They're low in calories and don't have salt, fat or cholesterol.

Potatoes count as a starchy vegetable. Their complex carbohydrates provide long-lasting energy, notes the American Heart Association. Potatoes can be a healthy source of carbs when prepared healthfully and eaten in sensible portions.

Nutritionally, sweet potatoes and potatoes are similar. Among their benefits: Sweet potatoes pack fiber, minerals and antioxidants that help protect against chronic diseases. The body converts their beta-carotene into vitamin A, which benefits the immune system and vision. The fiber in sweet potatoes supports digestion and helps slow sugar absorption from meals to help keep blood sugar levels steady for people with diabetes.

Smart ways to prepare spuds

So why do some people look down on the potato? The problem isn't the spuds themselves. It's how we typically eat them. We often deep-fry them or prepare them with butter, salt or cream, which increases calories, fat and blood pressure-boosting sodium.

So, skip the chips and fries, and check out these simple tips that can help you enjoy your favorite potato dishes in healthier ways:

Try alternatives to fried or mashed potatoes. Consider baking, broiling or steaming. Boiling is also an option, but it can cook a lot of the nutrients out. Try roasting sweet potatoes with a little olive oil. Or top a baked sweet potato with cinnamon.

When mashing potatoes, use low-fat milk or a plant-based milk instead of heavy cream. If you're watching your carbs, add a less-starchy veggie, like cauliflower. This helps reduce the carbs in each bite.

Flavor with herbs, not salt or butter. For instance, try dill, chives or other favorites.

Cut the fat. Top a baked spud with plain, nonfat yogurt instead of butter or sour cream.

Leave the skin on when a recipe calls for it—that's where much of the fiber is!

Have a sensible portion. Even if it's not the most nutritious choice, you can still enjoy a potato dish however you like it now and then. Just savor a small portion and balance it with other nutritious foods.

Discover more ways to make your favorite recipes healthier.

Sources

AARP. "Surprising Health Benefits of Potatoes." https://aarp.org/health/conditions-treatments/health-benefits-of-potatoes/.
American Diabetes Association. "10 Ways to Reimagine Your Favorite Idaho Potato Dishes." https://diabetesfoodhub.org/blog/10-ways-reimagine-your-favorite-idaho-potato-dishes.
American Diabetes Association. "Better Mashed Potatoes." https://diabetesfoodhub.org/recipes/better-mashed-potatoes.
American Diabetes Association. "What's in Season: Sweet Potatoes." https://diabetesfoodhub.org/blog/whats-season-sweet-potatoes.
American Heart Association. "Pass the Potatoes, or Take a Pass? Here's Expert Advice." https://heart.org/en/news/2023/11/21/pass-the-potatoes-or-take-a-pass-heres-expert-advice.
U.S. Department of Agriculture. "Getting More Uses Out of the Vitamin-Packed Sweet Potato." https://ars.usda.gov/oc/utm/getting-more-uses-out-of-the-vitamin-packed-sweetpotato.