French fries linked to higher diabetes risk, but whole potatoes remain healthy

French fries linked to higher type 2 diabetes risk in new study

Eating French fries three or more times a week is linked to a 20% higher risk of developing type 2 diabetes (T2D), according to a major study published in The BMJ. Researchers followed more than 150,000 participants over several decades and found that frequent consumption of fried potato products was associated with a significantly higher risk of T2D compared to those who ate them less often.

Experts say the findings highlight the broader health risks of ultra-processed foods, which may negatively impact blood sugar, gut health, and inflammation when eaten regularly.

You may also like to read: Boiled, baked, or fried? Potato prep could affect diabetes risk

Why French fries raise diabetes risk

Nutrition experts point out that the problem is not potatoes themselves, but how they are processed and cooked.

• Ultra-processing: Fries often undergo industrial preparation involving sugar additives, refined oils, and preservatives.
• High heat frying: This process increases energy density and may create harmful compounds like trans fats and advanced glycation end products.
• Loss of fiber: Removing the potato skin strips away fiber, raising the glycemic index.
• Starch changes: Part-boiling and frying gelatinize starch, leading to faster blood sugar spikes.

Nichola Ludlam-Raine, a registered dietitian and author of How Not to Eat Ultra-Processed, explained that French fries are “high in refined carbohydrates, unhealthy oils, and calories,” all of which contribute to poor metabolic health when eaten habitually.

Caroline Roberts, a nutritional therapist at Integral Wellness, added that additives and preservatives commonly found in packaged fries can disrupt the gut microbiome and contribute to insulin resistance over time.

The role of ultra-processed foods in chronic disease

The study builds on previous evidence. A 2022 meta-analysis of 1.1 million people found that moderate intake of ultra-processed foods increased diabetes risk by 12%, while high intake raised it by up to 31%. Another large review involving nearly 10 million participants linked ultra-processed food consumption to at least 32 adverse health outcomes, including cardiovascular disease, obesity, mental health conditions, and premature death.

Potatoes themselves are still healthy

Experts stress that whole potatoes are nutrient-rich, containing fiber, potassium, vitamin C, and vitamin B6. The problem arises with frying and industrial processing.

Healthy preparation methods can reduce risk:

• Keeping the skin on for extra fiber.
• Air-frying or oven-baking instead of deep frying.
• Cooling and reheating potatoes to increase resistant starch content.
• Choosing sweet potatoes, brown rice, quinoa, or bulgur as alternatives.

Moderation is key

The researchers emphasize that enjoying fries occasionally is unlikely to cause harm. What matters most is overall dietary pattern.

Ludlam-Raine advised limiting French fries to no more than once every couple of weeks, while focusing on whole foods that stabilize blood sugar. Roberts recommended pairing refined carbs like white rice or potatoes with protein and healthy fats to slow digestion and prevent glucose spikes.

Nutrition tips to lower diabetes risk

Experts suggest:

• Including fiber from vegetables, whole grains, pulses, nuts, and seeds at every meal.
• Prioritizing protein sources like eggs, fish, tofu, or beans.
• Choosing healthy fats such as olive oil, avocado, and oily fish.
• Limiting sugary drinks and ultra-processed foods.
• Staying hydrated and snacking mindfully to avoid blood sugar fluctuations.

Ultimately, the study reinforces that it is not necessary to avoid potatoes altogether, but rather to be mindful of preparation methods and overall dietary habits. Sustainable, balanced eating patterns remain the best protection against type 2 diabetes.

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