French Fries May Raise Your Diabetes Risk

Potatoes may be a staple for dinner, but for a long time they have a mixed reputation and nutrient-rich vegetable for some and an boring, unhealthy carbohydrate for others.

A new analysis in published in The BMJ Suggests that it is not the potato itself, but how it is cooked and what they eat instead. French fries were associated with a higher risk for type -2 diabetes, while baked, boiled or pureed potatoes were not. The exchange of potatoes – especially fries – for wholemeal products reduced this risk, but replaced them with refined carbohydrates like white rice.

Potatoes offer nutritional value and provide vitamin C, potassium, B vitamins, fiber and antioxidants, especially if they are eaten with the skin. Her high glycemic index, which can tip the blood sugar, has taken a close look at diabetes research. Earlier studies were mixed, although many pointed out fried potatoes as greater concerns. This new study offers a clearer view by separating preparation methods and modeling healthier swaps.

How was the study carried out?

Researchers of the Harvard Th Chan School of Public Health analyzed around 30 years of nutrition and health data from more than 205,000 US people growing, who participated in three major long-term studies-the nursing care study, the nursing study II and the Follow-up study of health professions. Everyone was healthcare and healthy when research began. Every two to four years, they filled out detailed questionnaires from food that contained questions how often they had eaten different types of potatoes, from fries fries to baked, cooked or pureed.

Over time, the team identified new cases of type 2 diabetes through follow-up questionnaires. They used statistical models to take into account factors such as age, weight, lifestyle and overall diet so that they could better insulate the role consumption in the risk of diabetes. They also examined how the risk could change if potatoes were replaced by other carbohydrate sources.

What did the study find?

In the course of the study, 22,299 participants developed type -2 -diabetes. Those who ate more potatoes tend to be less active, consumed more calories and have a lower nutritional quality with a higher absorption of red meat, refined grains and sugar -containing drinks. Baked, boiled or pureed potatoes were eaten much more often than fries fries.

After the researchers had taken into account these other lifestyle and diet factors, they found a clear pattern. The food of three additional portions of potatoes per week was associated with a higher rate of type -2 diabetes by about 5%. The increase was much steeper for French fries with about 20%, while baked, boiled or pureed potatoes showed no significant risk change.

When the researchers modeled different food swaps, they saw a similar pattern. Replacing three weekly portions of potatoes with whole grain products by about 8%. Due to the same exchange of fries, the rate reduced around 19%. The potatoes made of baked, boiled or pureed potatoes against whole grain products led to a smaller waste of 4%. However, the replacement of potatoes with white rice was associated with a higher risk.

It is worth taking into account that this was an observation study. Therefore, it cannot prove that french fries cause type -2 diabetes directly. The results show an association, which means that other non -measured habits or health factors could also play a role in the results, even when adjusting lifestyle and nutrition.

How does that apply to real life?

This study does not tell you that you should give up potatoes. Instead, it remembers that you pay attention to how you prepare you and what you eat next to you. Cooked, baked or pureed potatoes can be part of a healthy routine, especially if they are combined with vegetables, healthy fats and protein.

French fries are best enjoyed as an occasional pleasure and not as a staple. It is okay to have them from time to time, but to make them a frequent part of their meals, the balance may differ from their health goals.

If you want to make a healthier exchange, whole grains such as quinoa, farro, barley or brown rice are a solid choice. The replacement of potatoes with sophisticated carbohydrates – especially white rice – can push their risk in the opposite direction.

Our expert

This study showed that french fries, but not baked, boiled or pureed potatoes, were associated with a higher risk for type -2 diabetes -and to exchange fries or total potatoes for whole grain products. Your general eating habits, the level of activity and body weight are still more important for long -term health than every single food. Potatoes can be part of a balanced diet – it is as they are prepared and how often they eat them, which makes the difference.