Often, kids, and even adults can be a bit picky when it comes to eating vegetables. Vegetables like turnips, Brussel sprouts, beets, and eggplants don't typically fare well with fussy eaters. But there is one vegetable that seems to appeal to nearly everyone - the humble potato. With its versatility, taking many beloved forms such as French fries, mashed potatoes, or Hashbrowns, it offers an excuse to indulge in toppings like cheese, sour cream or ketchup. But do potatoes contribute to our health? Let's delve into which type of potato packs the most nutritional punch.

With vegetables, the rule of thumb is the brighter the color, the healthier they are. This is due to the higher amounts of antioxidants such as anthocyanin that vibrant reds and purples signal, explains registered dietitian Danielle Crumble Smith. These antioxidants combat free radicals in our bodies that could lead to cell damage and disease if not properly balanced.

Crumble Smith touts the Okinawan sweet potato as her favorite. Originating from South America and brought to Japan in the 1600s, this potato may look like an average spud on the outside, but its interior is a vibrant purple. Other color-rich potato alternatives include sweet potatoes or red and purple potatoes.

Every type of potato contributes differently to your overall health, says Crumble Smith. For instance, sweet potatoes are nutrient powerhouses providing more vitamin A, fiber and less carbs, whereas a Yukon gold potato gives you more of vitamin C. Variety is key in ensuring a range of nutrients, she advises.

While potatoes are considered starchy and denser in calories compared to other vegetables, they still make great additions to healthy diets. Crumble Smith asserts that the high caloric content shouldn't dissuade us from consuming them. On the contrary, they contain complex carbohydrates which provide sustained energy, and play a vital role in satisfaction and balanced meals.

Potatoes offer other key nutrients as well; they are a rich source of fiber, especially in their skins, key to appetite control, blood sugar regulation, and overall heart health. Also, they are a rich repository of potassium, crucial for heart health and nerve function.

Those who suffer from chronic kidney disease, though, should consult their physicians regarding potato intake due to the high potassium content, Crumble Smith points out.

Cooked and cooled potatoes contain resistant starch that doesn't raise glucose and is, thus, gut-friendly, she adds. For patients with diabetes, meal prep where potatoes are cooked, cooled and reheated is beneficial for lowering glycemic index.

Sweet potatoes, specifically, are not only lower on the glycemic index but are also rich in fiber and beta-carotene, which converts to vitamin A in the body. Vitamin A enhances eye and skin health and supports the immune system.

Frying potatoes doesn't do justice to their health benefits as it renders them calorically dense and more inflammatory. Healthier methods of consumption include roasting, baking, boiling, or using them in soups. Incorporating thin slices of roasted potatoes in a salad is Danielle Crumble Smith's favored way of consuming them.

The bottom line is, don't let the myths about this veggie deter you. Instead, embrace the myriad ways of enjoying this nutritious root vegetable!