Study Links Fries to Diabetes, Not Other Potatoes

Understanding the Link Between Potatoes and Diabetes

A recent study has revealed that individuals who consume french fries three times a week face a 20 percent higher risk of developing type 2 diabetes. This finding highlights the importance of considering not just what we eat, but how we prepare it. Unlike fried potatoes, baked, boiled, or mashed potatoes did not show the same increased risk of diabetes. This suggests that the method of preparation plays a significant role in how these foods affect our health.

The study, led by Seyed Mohammad Mousavi, PhD, a postdoctoral research fellow at Harvard University, aimed to clarify the relationship between potato consumption and diabetes risk. Previous research on this topic has been inconsistent, often overlooking the impact of cooking methods. By focusing on how potatoes are prepared, the researchers sought to provide a more accurate understanding of their effects on health.

The Role of Cooking Methods in Health Outcomes

The study followed over 200,000 participants across three major health studies: the Nurses’ Health Study, Nurses’ Health Study II, and the Health Professionals Follow-up Study. Over a span of more than 30 years, participants provided detailed information about their diets, including their intake of various types of potatoes and whole grains. They also reported on other health and lifestyle factors, such as exercise habits and alcohol consumption.

Key findings from the study included: - More than 20,000 participants developed type 2 diabetes during the study period. - Eating three servings of french fries per week increased the risk of diabetes by 20 percent. - Baked, boiled, or mashed potatoes did not significantly increase the risk of type 2 diabetes.

Why Frying Increases Diabetes Risk

French fries are typically deep-fried at high temperatures, often using oils that may contain trans fats. These harmful compounds can lead to inflammation, damage blood vessels, and raise blood sugar levels. Additionally, potatoes have a high glycemic load, meaning they can cause rapid spikes in blood sugar, especially when fried and salted.

While artificial trans fats were banned by the U.S. Food and Drug Administration (FDA) in 2018, further research is needed to determine if modern cooking methods still pose similar risks. Susan Spratt, MD, a professor of medicine and diabetes expert at Duke Health, notes that while the study shows a link between fries and diabetes, it cannot prove causation. Other factors, such as accompanying foods or behaviors, could also play a role.

Making Healthier Choices

The study also found that replacing french fries with whole grains can significantly lower diabetes risk. Those who consumed whole grains instead of fries saw a 19 percent reduction in risk, while choosing whole grains over other potato preparations reduced risk by 4 percent.

However, swapping potatoes for refined grains like white rice actually increased diabetes risk, emphasizing the importance of selecting whole grains over refined carbohydrates. Mousavi suggests that making smarter swaps, rather than simply cutting out fries, is key to maintaining a healthy diet.

Alternatives to French Fries

For those looking to avoid fries, there are healthier alternatives. Margaret O’Brien, RD, a registered dietitian, recommends substituting a side salad, vegetables, coleslaw, or fruit for fries. If no healthy options are available, she suggests skipping fries altogether and enjoying the main dish.

Walking after a meal can also help the body metabolize food more effectively, according to Spratt. This simple habit can support overall health and reduce the risk of diabetes.

Balancing Indulgence and Health

Mousavi emphasizes that it's not necessary to completely eliminate fries from one's diet. Reducing consumption from three servings per week to one can make a meaningful difference in diabetes risk. Home-cooked fries made with healthy oil in an oven or air fryer are likely a better option than fast-food fries.

The goal, he says, is not perfection but making small, informed choices that contribute to long-term health. By understanding the impact of cooking methods and making smarter dietary swaps, individuals can enjoy their favorite foods while minimizing health risks.