French Fries and Type 2 Diabetes: What You Need to Know
Got a craving for french fries? Well, diving into that deep fryer could potentially raise your risk of developing Type 2 diabetes.
A recent study published in the BMJ suggests that replacing your weekly french fry fix with boiled, baked, or mashed potatoes might actually reduce your chances of facing this chronic illness.
Researchers analyzed the eating habits of over 205,000 adults in the U.S. who filled out surveys on their dietary intake over a span of nearly 40 years. The focus was primarily on those who consumed potatoes to see which individuals went on to develop Type 2 diabetes, a condition that results in consistently elevated blood sugar levels.
The study found that eating three servings of french fries per week was linked to a 20% higher risk of developing Type 2 diabetes. In contrast, having the same amount of boiled, baked, or mashed potatoes didn’t seem to correlate with such risks.
In the U.S., the vast majority of the 1 in 10 people diagnosed with diabetes have Type 2, which can heighten the chances of serious health complications like heart attacks, strokes, and kidney damage.
This research highlights the importance of cooking methods, according to Seyed Mohammad Mousavi, the lead researcher and a postdoctoral fellow at the Harvard T.H. Chan School of Public Health.
“Not all potatoes are created equal,” he pointed out. “Even consuming just one serving of french fries a week can elevate your risk for Type 2 diabetes.”
French fries are often deep-fried in oils containing trans or saturated fats, unlike their boiled or baked counterparts. This type of fat can lead to insulin resistance, where the body’s cells fail to respond effectively to insulin, a hormone vital for blood sugar management. Moreover, frequent consumption of fried foods can trigger obesity and inflammation, both risk factors for Type 2 diabetes.
“Frying potatoes adds calories because of the fat they soak up. If you often have french fries, you’re more likely to gain weight,” explained Candida Rebello, director of the nutrition and chronic disease program at Louisiana State University, who wasn’t involved in the study.
The research drew on data collected from 1984 to 2021, which encompassed various frying practices. These days, many fast-food outlets use vegetable oils, like canola or sunflower oil for frying, while beef tallow was once the standard during the 1980s. In the early ’90s, many establishments switched to partially hydrogenated oils, which were significant sources of trans fats in the American diet until they were largely phased out around 2018.
Health and Human Services Secretary Robert F. Kennedy Jr. has stated that the seed oils currently used are “poisoning” Americans and increasing childhood obesity rates. He has recommended that restaurants revert to using beef tallow, a suggestion that lacks scientific endorsement.
“Beef tallow contains high levels of saturated fats and isn’t something we endorse,” Mousavi stated.
However, one limitation of the study is its failure to consider what people might add to their boiled, baked, or mashed potatoes. “What do people typically throw on baked potatoes? Butter, bacon, cheese…you know the drill,” mentioned Shannon Galyean, an assistant professor of nutritional sciences at Texas Tech University, who didn’t contribute to the research. “And we also don’t always know if they ate the skin.”
Galyean noted that potato skins are a good source of fiber, which can assist with blood sugar levels. When prepared healthily, potatoes can also provide potassium, which is beneficial for blood pressure regulation.
“Potatoes can definitely be a healthy option if you avoid frying or adding excessive fat,” she suggested.
Mousavi also mentioned that baking fries at home with healthier oils, such as olive or avocado oil, could help mitigate diabetes risk compared to fast-food versions. Additionally, swapping potatoes with whole grains like farro or whole-grain pasta could make an even bigger positive impact, as these options have a lower glycemic index, reducing the likelihood of blood sugar spikes.
The study revealed that whole grains were linked to a lesser degree of diabetes risk compared to all types of potatoes. Interestingly enough, white rice appeared to have a stronger association with Type 2 diabetes than either option.
Megan Mulcahy, communications director at Potatoes USA, emphasized that fries can “absolutely be part of a healthy eating pattern when enjoyed in moderation.”
Galyean reminded us that a person’s overall dietary habits play a more significant role in health than any single food choice. Nutritionists usually advocate for plates brimming with colorful fruits, vegetables, whole grains, and healthy protein sources like fish, beans, or nuts.
“People consume meals, not just one item,” Galyean concluded.
