There’s a good reason you crave fries and other starchy foods. They’re delicious. “When you get really hungry, the only thing that really satisfies is starch, and fries are one of the most popular sources in the American diet,” says Roberta Anding, R.D., a spokeswoman for the American Dietetic Association.

Of course, a high-carbohydrate diet has been blamed for everything from obesity to heart disease (remember Atkins?). But you don’t need to cut out carbs, you just need to switch to smarter complex carbs, says Alexandra Jamieson, author of The Great American Detox Diet. Complex carbs have not been refined and stripped of their benefits. “Potato peels have lots of vitamin A, C, and minerals, but French fries are peeled, so none of the nutrients are left,” she says.

Even smarter: Try our “fried” potato recipe with sweet rather than white potatoes and you’ll get a whopping dose of cancer-fighting fiber and beta-carotene.

Sweet Potato Fries
Serves 4

2 large sweet potatoes (about 2 lbs), peeled
1 Tbsp olive oil
½ tsp sea salt
2 Tbsp low-sodium soy sauce
2 Tbsp reduced-fat grated Parmesan
1 tsp onion powder
1 tsp garlic powder
Nonfat cooking spray

1. Preheat oven to 400 degrees. Line a large or two baking sheets with parchment paper or aluminum foil.
2. Slice the sweet potatoes into long matchsticks about 1/4” in thickness. Place in a zipper-lock bag with the olive oil, salt, and soy sauce. Spread fries in one even layer on the cookie sheet, so they are not touching. Coat with cooking spray.
3. Bake for 25—30 minutes until the fries are golden on the outside and soft on the inside. Sprinkle with Parmesan, garlic, and onion powder. Bake an additional 5 minutes until spices become fragrant. Serve immediately.

Per Serving (Based on 4 Servings)
Calories 130; Fat TK g; Sat fat TK g; Cholesterol 5 g; Sodium 640 mg; Carbohydrates 22 g; Fiber 3 g; Protein 3 g; Sugars 3 g

Store-Bought Solution

Jicama Sticks
(Found pre-cut in the produce section of your grocery)
If you love French fries for their crunch, just wait until you try jicama. At 40 calories a cup, this sweet, crispy, fat-free root vegetable—peeled and sliced—will becomeour waistline’s new best friend. Enjoy raw.

Calories 40; 8 oz