Did you know that there are more than 4,000 potato varieties worldwide? They appear in various shapes and colors, and there are even 180 types of wild potatoes, according to the International Potato Center.

Potatoes can be transformed into classic dishes like french fries, mashed potatoes, and baked potatoes—what’s not to enjoy? While traditional white potatoes are a staple in American diets, sweet potatoes have also gained popularity. This adaptable, starchy vegetable is excellent in both sweet and savory recipes and can be fried, baked, mashed, or hashed.

But what nutritional benefits do they provide? As with many foods, their health value can vary depending on cooking methods.

Are sweet potatoes healthy?

Absolutely—sweet potatoes are nutritious vegetables and have a lower glycemic index than standard potatoes, according to registered dietitian Danielle Crumble Smith in a conversation with YSL News. They are rich in fiber and beta-carotene, a pigment found in orange and yellow fruits and vegetables, which converts to vitamin A in the body. Vitamin A is essential for maintaining healthy skin, vision, and immune function.

A helpful guideline is that the more colorful a vegetable is, the higher its antioxidant content. Antioxidants play a vital role in neutralizing free radicals in our bodies, which can lead to cell damage and illness if not countered. Therefore, sweet potatoes, with their rich orange color, can also enhance antioxidant levels.

Combining sweet potatoes with other healthy foods can maximize their health benefits, advises Barbara Olendzki, an associate professor at UMass Chan Medical School.

“Pair them with healthy fats (such as vinaigrette) or boost fiber content (like ground flaxseed) to slow down carbohydrate absorption as glucose in the body,” Olendzki explained to YSL News. “For one medium sweet potato with 1 tablespoon of Newman’s Balsamic Vinaigrette, you’d have 189 calories, 6g of fat, 32g of carbohydrates, 3g of protein, 5g of fiber, and about 1mg of iron. Not too bad, right?”

Are sweet potatoes ‘good’ or ‘bad’ carbs?

Sweet potatoes consist of “good” carbs, often referred to as “complex carbohydrates.” These are generally healthier than simple carbs. They digest more slowly, providing sustained energy without causing sudden blood sugar spikes (which simple sugars can), leading to brief energy surges followed by fatigue.

Are sweet potatoes any healthier than regular potatoes?

Yes, says Olendzki—they have a lower glycemic response, higher fiber content, and greater levels of carotenoids, which are beneficial for eye health and can reduce inflammation.

For added nutrition, Olendzki suggests eating the skin: “It’s quite tasty, and that’s where the bulk of nutrients and fiber is found.”

Are sweet potatoes healthy for weight loss?

As with most dietary choices, it relies on what else you’re consuming, your level of physical activity, and any existing health issues. If you’re diabetic, you should be cautious with sweet potatoes due to their high carbohydrate content.

The cooking method also matters—frying can introduce unhealthy fats, but it can generally be enjoyed in moderation. Using plenty of butter or marshmallows can make for a delicious treat, but these shouldn’t be everyday choices. However, when included in a balanced diet, sweet potatoes offer crucial vitamins and beneficial carbohydrates.