Eating fries frequently may raise your risk of type 2 diabetes: Study
The research shows that it's not just what you eat, but how you cook it that matters. While fried potatoes may raise diabetes risk, boiled or baked alternatives do not. Understanding the impact of cooking methods and choosing healthier carbs can make a real difference in long-term blood sugar control.
Boiled vs fried potatoes: How cooking method impacts your diabetes risk
A new international
study
has revealed that eating French fries regularly may significantly increase the risk of developing type 2 diabetes.
Researchers, including experts from the University of Cambridge, analysed long-term dietary data from over 205,000 US medical professionals and found that individuals who consumed French fries three or more times per week had a 20–27% higher risk of developing type 2 diabetes.
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The risk was specific to fried potatoes, such as French fries, while no increased risk was found among those who ate boiled, baked, or mashed potatoes.
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This highlights how the way potatoes are prepared can have a major impact on health. Published in The British Medical Journal, the study also pointed out that French fries, often cooked in oils high in unhealthy fats and sodium, can contribute to inflammation, weight gain, and insulin resistance, all of which are key factors in the development of type 2 diabetes.
Long-term data links fried potatoes such as French fries to higher type 2 diabetes risk
The findings come from three large US cohort studies that tracked the diets and health outcomes of over 205,000 participants across nearly four decades.
During this period, more than 22,000 new cases of type 2 diabetes were documented. The analysis showed a clear association between frequent French fry consumption and an elevated risk of developing the condition.
However, the risk dropped significantly when participants replaced three weekly servings of fries or other potato-based dishes with whole grains such as brown rice or whole-wheat bread, resulting in an estimated 8% reduction in diabetes risk.
In contrast, swapping potatoes for white rice was associated with an increased risk, suggesting that not only how carbohydrates are cooked but also the type of carbohydrate plays a critical role in diabetes prevention. Experts emphasise that while type 2 diabetes is influenced by multiple factors such as genetics, age, ethnicity, and physical activity, this study highlights the importance of reducing fried and processed foods in favour of whole grains and healthier cooking methods.
How French fries may increase your diabetes risk more than other carbs
The research suggests that avoiding French fries and choosing healthier carbohydrates could make a meaningful difference in reducing type 2 diabetes risk, especially when combined with other positive lifestyle habits such as physical activity and weight management.
It also sheds light on the importance of not demonising entire food groups. Potatoes, when cooked healthily, can be part of a balanced diet. The concern arises mainly from frying, a cooking method that often adds trans fats and excess calories. Experts recommend simple changes such as:
Baking or boiling potatoes instead of frying them
Limiting fast food intake, where fries are commonly consumed
Choosing whole grains as a regular carbohydrate source
Reading food labels and cooking with healthier oils at home
In conclusion, this study doesn't suggest avoiding potatoes altogether but encourages more mindful choices when it comes to food preparation. It's another reminder that healthy eating isn't just about what we eat; it's also about how we cook it.
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