New Study Links Potatoes to Diabetes Risk

There’s a mix of good and bad news when it comes to potatoes and health.

The downside? A recent study from Harvard has linked potato consumption to a greater risk of developing diabetes.

However, not all potato preparations have the same effects. While many kinds of potatoes might grace your plate, one particular method stands out as potentially harmful.

The lead researcher, Seid Mohammad Musabi, suggests shifting the conversation from “Are potatoes good or bad?” to a more nuanced inquiry: “How are they prepared, and what can we substitute them with?”

In a long-term study following over 205,000 participants for 30 years, researchers examined their dietary habits. They discovered that indulging in three servings of French fries weekly could raise diabetes risk by 20%. In contrast, other forms of potatoes—like baked or mashed—didn’t show this association.

But there’s more. The research indicated that replacing all types of potatoes with whole grains can lower the risk of type 2 diabetes by about 4%.

Thinking about swapping fries for whole grains? That could potentially reduce your risk by 19%. Even replacing potatoes with refined grains like white bread made a difference.

Walter Willett, a professor of epidemiology and nutrition, emphasizes that simple, small changes in our daily diets can significantly reduce the likelihood of developing type 2 diabetes. He recommends limiting potato intake, especially fries, and opting for healthier whole grain options.

This is actually the second study in a year addressing the potato-diabetes connection. The previous research indicated a 9% higher diabetes risk for those consuming the most potatoes, especially outside of Australia.

Interestingly, boiling potatoes emerged as the healthiest option, according to recent findings.

Dr. Nicola Bondno of Edith Cowan University’s Institute for Nutrition and Health Innovation noted that while mashed potatoes and fries are associated with higher risks, the way they’re usually prepared might contribute—think butter and cream.

Although potatoes have their drawbacks, they also offer numerous health benefits, which makes choosing healthier recipes crucial.

Rich in antioxidants like flavonoids and carotenoids, potatoes can help combat various health issues, including cancer and heart disease.

While starch often gets a bad rap, potatoes contain resistant starch, beneficial for gut health and blood sugar management.

Last year, Polish researchers identified that glycoalkaloids—natural chemicals in potatoes, peppers, and goji berries—possess cancer-fighting capabilities.

Caroline Susie, a registered dietitian, praises potatoes but acknowledges that we often ruin their potential by frying them or loading them with toppings like sour cream and bacon.