Boiled, baked, or fried? Potato prep could affect diabetes risk

Boiled, baked, or fried potatoes: How cooking methods impact type 2 diabetes risk

Boiled, baked, or fried potatoes may affect your risk of type 2 diabetes — and the difference comes down to how you prepare them.

A major new study published in The BMJ reveals that regularly eating French fries may increase the risk of developing type 2 diabetes by 20%, while consuming potatoes in other forms — such as boiled, baked, or mashed — does not appear to have the same adverse effect.

Even more significantly, replacing potatoes with whole grains like whole wheat pasta, brown rice, or quinoa could lower diabetes risk by up to 19% when fries are swapped out, and by 8% when replacing total potato intake.

Why cooking method matters

According to study author Dr Seyed Mohammad Mousavi, postdoctoral research fellow at Harvard University, one key reason lies in the frying process. Deep frying at high temperatures — especially in oils historically high in trans fats — can create harmful compounds and oxidative stress, which are linked to inflammation and insulin resistance.

Registered dietitian Dr Alyssa Tindall adds that deep frying also increases the fat content of potatoes, altering digestion and raising disease risk. Conversely, boiling, baking, or mashing potatoes avoids these harmful changes and retains beneficial nutrients like potassium and fiber.

Potatoes and diabetes: A closer look

In the United States, 38 million people have diabetes, with 90–95% living with type 2 diabetes.
Potatoes have long been considered problematic for blood sugar control due to their high glycemic index and carbohydrate content.
Previous research often grouped all potato types together, but this new analysis — following over 200,000 health professionals for up to 36 years — found that preparation method is a crucial factor.

Whole grains: A better swap

Whole grains are rich in dietary fiber, which slows carbohydrate absorption, stabilizes blood glucose, and supports long-term metabolic health. Health experts recommend incorporating these grains into meals as a healthier carbohydrate choice, especially for those at risk of type 2 diabetes.

Expert tip for lowering risk

“You don’t have to give up your favorite foods,” says Mousavi. “Small changes — like eating fries less often, baking instead of frying, and choosing whole grains more regularly — can make a real difference to your long-term health.”

Stay informed. Stay ahead.

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