Potatoes, whether sweet or white, can be a healthy part of your diet when prepared properly. Both types are rich in fiber and nutrients. White potatoes have more potassium, which is good for heart health, while sweet potatoes are rich in beta carotene, an antioxidant. For 100 grams, white potatoes have slightly more calories and protein, but sweet potatoes have more fiber and sugar. Both types provide vitamin C. For diabetes management, portion control is key. Large potatoes can spike blood sugar levels, so it's best to eat smaller portions. For weight loss, avoid fried forms like chips and fries, which add extra fat and calories. Instead, bake, boil, or roast them. Pairing potatoes with protein or fat can help manage blood sugar levels and keep you full longer. Enjoy potatoes in various healthy ways, such as baked, in soups, or grilled. Remember, both sweet and white potatoes can be part of a balanced diet.