🥔 Are Potatoes Healthy? Only If You Skip the Fries, New Study Suggests

Potatoes are one of the most widely consumed vegetables globally, but their health impact—especially for people concerned about blood sugar and diabetes—has long been debated. A recent study published by researchers at Harvard University offers new insights: it’s not the potato itself that’s the problem, but how it’s prepared.

📊 What the Study Found

The study tracked over 200,000 participants for more than 30 years through three major health surveys. Researchers found:

• Eating french fries three times per week was linked to a 20% higher risk of developing type 2 diabetes.

• Baked, boiled, or mashed potatoes did not show the same risk.

• Replacing fries with whole grains even once or twice a week could reduce diabetes risk by 19%.

This suggests that the method of preparation—not the potato itself—is the key factor influencing health outcomes.

🍟 Why French Fries Pose a Greater Risk

French fries are typically deep-fried at high temperatures in oils that may contain harmful compounds. During the years when data was collected, many oils used for frying contained trans fats, which were later banned by the FDA in 2018 due to their link to heart disease and inflammation.

Dr. Seyed Mohammad Mousavi, the study’s lead author, explains:

“Frying at high temperatures can lead to inflammation, damage blood vessels, and spike blood sugar levels. Potatoes already have a high glycemic load, and frying amplifies their negative effects.”

Even though trans fats are now banned, the study raises concerns about modern frying methods and their long-term health implications.

🧠 Expanded Insights: The Role of Carbohydrates and Glycemic Index

Potatoes have a high glycemic index, meaning they raise blood sugar quickly. This is especially problematic when combined with unhealthy fats and salt, as in french fries. However, when potatoes are boiled or baked, they retain nutrients like potassium and vitamin C without the added fat.

Interestingly, the study also found that replacing potatoes with refined grains like white rice increased diabetes risk, while whole grains offered protective benefits. This highlights the importance of choosing complex carbohydrates that are rich in fiber and nutrients.

🥗 Healthier Swaps to Consider

If you're trying to reduce your risk of type 2 diabetes, consider these alternatives:

Even skipping fries and just eating the sandwich or burger can be a better choice—especially if followed by a short walk to help metabolize the meal.

🚶‍♂️ Small Changes, Big Impact

You don’t have to eliminate fries entirely. Cutting back from three servings per week to one can make a meaningful difference. Homemade fries baked in the oven or air fryer with a small amount of olive oil are a smarter option than fast-food versions.

Dr. Mousavi emphasizes:

“The goal isn’t perfection—it’s making small, smarter swaps that add up over time.”

Even simple lifestyle changes like walking for a few minutes after meals can improve blood sugar control and reduce diabetes risk.

🧪 Limitations and Future Research

While the study is robust, it’s observational, meaning it shows correlation—not causation. Experts like Dr. Susan Spratt from Duke Health caution that other behaviors linked to fry consumption (such as sedentary lifestyle or fast food habits) may also contribute to the increased risk.

Further research is needed to explore how modern cooking oils and air frying methods affect the health profile of potatoes.