It turns out the way in which potatoes show up on your dinner plate does in fact make a difference for health.

If you eat three servings of french fries every week, you might be more susceptible to developing type 2 diabetes, according to recent research published in the BMJ. The same risk isn’t present if you eat the same weekly serving of baked, mashed and boiled potatoes, the study concluded.

When consumed in moderation and prepared appropriately, potatoes offer a few potential health benefits, from digestive support to blood pressure management. They’re carbohydrate-rich, contain a bunch of essential micronutrients and have a little bit of fiber and protein.

Read on for a few expert-approved tips on how to make potatoes a healthy addition to your diet.

Are potatoes good for you?

A medium russet potato with the skin on has around 38 grams of carbohydrates, 4 to 5 grams of protein and nearly 3 grams of fiber, according to the USDA Food Data Central. When it comes to micronutrients, they’re high in potassium. This essential mineral is known to “help manage blood pressure, because potassium helps reduce the effects of sodium,” says Emma Gellerstedt, registered dietitian at UW Health. They’re also made up of vitamin C, niacin, copper, magnesium and trace amounts of iron, she says.

“Potatoes are also naturally low in fat, cholesterol and sodium, which makes them part of a (heart) healthy diet,” she says. What’s more, the resistant starch and fiber found in potatoes might help support gut health, and therefore aid digestion, Gellerstedt adds.

Are potatoes a good carb?

“[Potatoes] can be a good carbohydrate when they're prepared correctly, consumed in moderation and then also paired with other nutrients like lean protein, fiber [and] healthy fat,” says Gellerstedt.

When starchy foods like potatoes are paired with other macronutrients, it helps to slow down the digestion of the carbohydrates. When there’s “a steadier release of glucose into the bloodstream,” it could help prevent a blood sugar spike, she explains.

What’s healthier: white potatoes or sweet potatoes?

White potatoes and sweet potatoes share similar nutrient profiles, says Gellerstedt. So, what’s the difference between the two?

“Sweet potatoes contain vitamin A because of their orange color, while white potatoes typically do not,” she explains. Sweet potatoes also contain fewer carbohydrates and potassium, though they’re a bit higher in fiber, she says.

What’s the healthiest way to eat a potato?

Gellerstedt usually recommends eating potatoes in their whole, original form, rather than heavily processed forms (à la french fries). “Boiling, baking, broiling (and) roasting, all those forms are good,” says Gellerstedt. When potatoes are boiled, they do lose a little bit of their micronutrients (like potassium), but they still contain the same amount of carbs and fiber.

When it comes to french fries, it’s not that they’re necessarily stripped of all of their nutrients. The main concern is that, during the frying process, you’re adding in extra sodium and cooking with saturated fats, explains Gellerstedt. And in excess, we know that these ingredients aren’t so great for your health, she says.

The same thing goes for toppings: “Sometimes we add extra butter or cream or cheese. Those saturated or unhealthy fats are something that we do definitely want to be mindful of,” she adds.

This article originally appeared on USA TODAY: Are potatoes good for you? Not french fries.

Reporting by Caroline C. Boyle, USA TODAY / USA TODAY

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