French Fries Three Times a Week May Increase Type 2 Diabetes Risk by 20%, Study Finds

A recent large-scale study has found that eating French fries three times a week may increase the risk of developing type 2 diabetes by 20 percent, while other forms of potatoes such as baked, boiled, or mashed do not show a similar increase in risk. This research, published in the British Medical Journal (BMJ), tracked the diets of over 205,000 adults for nearly four decades, during which more than 22,000 participants developed diabetes.

The study highlights that the method of preparation plays a crucial role in how potatoes affect diabetes risk. French fries, often considered ultra-processed foods, are typically cooked in refined oils, which increases their calorie density and glycemic response, potentially leading to higher blood sugar spikes and increased diabetes risk. In contrast, baking, boiling, or mashing potatoes does not significantly raise diabetes risk over similar consumption periods.

Importantly, the research found that replacing any form of potatoes with whole grains, such as whole grain bread, pasta, or farro, could lower the risk of type 2 diabetes. Substituting French fries with whole grains could reduce diabetes risk by nearly 19 percent, while replacing baked, boiled, or mashed potatoes with whole grains could reduce risk by about 4 percent. Conversely, swapping potatoes for white rice was associated with an increased risk, likely due to its high glycemic index and rapidly digested refined carbohydrates.

Experts emphasize that while French fries eaten thrice weekly are associated with this increased risk, occasional consumption may not be harmful if balanced within an overall healthy diet focusing on whole foods. The study’s authors suggest that limiting intake of French fries and opting for healthier carbohydrate sources could be a simple but effective public health strategy to reduce type 2 diabetes risk.

Disclaimer: This study is observational and cannot definitively establish cause and effect. Results may be influenced by unmeasured factors, and the majority of participants were health professionals of European ancestry, so findings might not generalize to all populations. Individuals should consult healthcare providers for personalized dietary advice.