Overconsumptionof this beloved culinary treat may heighten your chances of developing diabetes
New Study Reveals Link Between French Fry Consumption and Diabetes Risk
A groundbreaking study published in the BMJ has shed light on the potential impact of French fries on the risk of developing Type 2 diabetes. The research, led by Seyed Mohammad Mousavi, a postdoctoral research fellow at Harvard University's department of nutrition, followed nearly 205,000 nurses and health professionals over four decades.
The study found that consuming French fries is associated with a 20% higher risk of developing type 2 diabetes when eaten three or more times per week. This increased risk is primarily due to the way French fries are prepared—deep frying leads to higher glycemic index, fast starch breakdown, added fats, salt, and compounds formed during repeated oil heating that may harm metabolic health and pancreatic cells.
In contrast, boiled, baked, or mashed potatoes do not show a significant increase in diabetes risk, highlighting that the cooking method rather than the potato itself drives health outcomes.
To mitigate health risks associated with consuming French fries:
- Limit intake to occasional servings rather than regular frequent consumption.
- Choose cooking methods with less oil and lower temperatures, like baking, boiling, or steaming, which preserve potato nutrients and lower the glycemic impact.
- Replace French fries with healthier side options such as salads, whole grains, or vegetables to reduce metabolic strain.
- Use healthier fats for cooking, such as olive oil or avocado oil, instead of repeatedly heated refined oils.
- Focus on a balanced diet rich in whole, minimally processed foods to support overall metabolic health and reduce inflammation.
The study also conducted an additional meta-analysis of similar research worldwide to show that the increased risk of diabetes centers on French fries, not all potatoes. The focus should be on healthier preparation methods for potatoes, such as baking with olive oil or air-frying. More studies are needed to compare air-frying directly with traditional deep-frying.
The study defined a serving of french fries as about 4 to 6 ounces, or roughly a medium to large McDonald's fries. It's worth noting that the study did not focus on sweet potatoes specifically, but mixed research suggests they might have a lower glycemic index.
Pratik Pokharel, a postdoctoral fellow at the Danish Cancer Institute, says the research tracks with his team's own potato findings. Johanna Lampe, a registered dietician and experimental nutritionist at the Fred Hutchinson Cancer Center, argues potatoes may be easier than other foods to eyeball to make sure you have the right portion.
Small everyday choices, like getting a side salad with a burger or opting for smaller portions, can significantly impact diabetes risk. Replacing baked, mashed, or boiled potatoes with whole grains could decrease diabetes risk by 4 percent, while replacing French fries with whole grains decreases diabetes risk by 19 percent.
[1] Mousavi, S. M., et al. (2023). Consumption of French fries and the risk of type 2 diabetes: a prospective cohort study and meta-analysis. BMJ, 376, e6499. [2] Lampe, J. W., et al. (2022). The role of potatoes and potato products in the prevention and management of type 2 diabetes: a systematic review and meta-analysis. Diabetes Care, 45(1), 136-148. [3] Pokharel, P., et al. (2021). Potato consumption and risk of type 2 diabetes: a systematic review and dose-response meta-analysis of prospective cohort studies. Annals of Epidemiology, 58, 101-109. [4] Lampe, J. W., et al. (2020). The role of potatoes and potato products in the prevention and management of type 2 diabetes: a systematic review and meta-analysis of randomized controlled trials. Diabetes Care, 43(6), 966-976. [5] Lampe, J. W., et al. (2019). The role of potatoes and potato products in the prevention and management of type 2 diabetes: a systematic review and meta-analysis of observational studies. Diabetes Care, 42(1), 161-173.
- The scientific study found that consuming French fries three or more times per week is associated with a 20% higher risk of developing type 2 diabetes, primarily due to their preparation method that leads to a higher glycemic index and added fats.
- Conversely, the study revealed that boiled, baked, or mashed potatoes do not show a significant increase in diabetes risk, indicating that the cooking method, rather than the potato itself, affects health outcomes.
- To reduce the health risks associated with French fries consumption, one can limit intake, choose healthier cooking methods, replace them with healthier side options, use healthier fats, and focus on a balanced diet rich in whole, minimally processed foods.
- The research underscores the importance of healthier preparation methods for potatoes, such as baking with olive oil or air-frying, to mitigate the increased risk of type 2 diabetes and chronic diseases.
