Edith Hejberg
Interestingly, the way you prepare your potatoes plays a huge role.
New research published in The BMJ reveals that a steady French fry habit may increase your risk of developing type 2 diabetes by up to 20%.
The study, conducted by Harvard Public Health experts, analyzed decades of data to uncover a striking link between fried potatoes and blood sugar health.
Prep Style Makes All the Difference
Interestingly, the way you prepare your potatoes plays a huge role.
People who consumed baked, boiled, or mashed potatoes didn’t experience the same elevated diabetes risk. The researchers found it’s not the potato itself, but how it’s cooked that matters most.
Fries vs. Whole Grains: A Risky Swap
The data showed that replacing French fries with whole grains, like farro, whole wheat pasta, or multigrain bread, lowered diabetes risk by 19%.
Even swapping out mashed or baked potatoes for whole grains cut risk by 4%.
A Massive Study Spanning Three Decades
Over 205,000 participants were tracked across three U.S. studies for more than 30 years.
During that time, more than 22,000 people developed type 2 diabetes. Those eating fries three times per week faced the highest risk increase.
So, What’s Wrong With Fries?
Experts say it’s likely a combination of factors. Fries are easy to overeat, calorie-dense, and often paired with less nutritious meals.
All of these habits can contribute to weight gain, a known diabetes risk factor.
It’s About the Bigger Dietary Picture
Dr. Christoph Buettner points out that it’s not just about fries in isolation, it’s about the broader eating habits of people who regularly consume them.
These diets often include other refined starches, fats, and sugars, compounding the problem.
Frying Changes the Potato’s Chemistry
Frying can strip potatoes of their natural nutrients and introduce harmful compounds.
Dr. Mir Ali notes that deep frying alters the food’s nutritional profile, undoing the benefits and adding unhealthy chemicals to the mix.
Are Potatoes Still Healthy?
Absolutely. Registered dietitian Jessica Cording says potatoes are nutrient-dense, offering vitamins like potassium and even some vitamin A.
The key is moderation and preparation, think baked or roasted, not fried.
How to Eat Potatoes the Smart Way
Both Cording and Buettner suggest enjoying potatoes as part of a balanced meal. Pair them with vegetables, lean protein, and healthy fats.
Skip the solo snack routine or oversized fry portions.
You Don’t Have to Ditch Fries Forever
Experts aren’t calling for a fry ban. The occasional serving is fine, just don’t make it a regular habit.
As Buettner puts it: “It’s fine to eat a few French fries with a lot of vegetables and some protein. But you should not eat them by itself or as snacks.”
