C'mon, admit it. You think of potatoes as a complete no-no. All carbs, and no nutrition.

And, yes, you may want to cut back if you're concerned about blood sugar spikes. Just keep in mind that potatoes are also chock-full of over 30 phytochemicals and vitamins. So a 'tater here and there is nothing to feel bad about. Here's the sensible way to get your spud on.

Fabulous Phenols, and More
Packed with heart-healthy vitamin C, potassium, and phenols like quercetin, the potato may one day prove to be a potent disease-fighter. What's more, spuds are a significant source of chlorogenic acid, shown in some studies to thwart liver cancer. (Find other veggie sources of vitamin C with this online tool.)

Prudent Portion
Of course, it's still not smart for your waist or blood sugar to slab a heaping portion of fries or mashed potatoes onto your plate every night (here's why), so be sensible when they come around the table.

One of the best ways to get your spud on? Eat half of a baked potato with the skin on, so you get a fiber boost. And drizzle a little olive oil and salsa on top to healthfully balance the glycemic load while still boosting the flavor. (Answer the questions in this article to learn why olive oil is better than corn oil.)

Check out all the potato recipes in the RealAge Recipe Box! Or try this EatingWell recipe for cheesy baked potatoes that have less saturated fat: Twice-Baked Goat Cheese Potatoes.

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