Craving some fries? Indulging in deep-fried delights might raise your chances of developing type 2 diabetes.

As per research released on Wednesday in the Journal BMJ, swapping out weekly servings of fries for boiled, baked, or mashed potatoes could diminish the risk of this chronic illness.

The study analyzed the eating habits of over 205,000 adults in the U.S. who completed a dietary survey spanning nearly 40 years. They investigated the correlation between potato consumption and the onset of type 2 diabetes.

Results indicated that a weekly intake of French fries raised the risk of type 2 diabetes by 20%. In contrast, consuming an equivalent amount of boiled, baked, or mashed potatoes showed no association with the disease.

According to the CDC, one in ten Americans with diabetes has type 2. This condition can lead to elevated risks of heart attacks, strokes, and kidney damage.

The findings emphasize the importance of food preparation methods in determining health risks and benefits, noted Seyed Mohammad Mousavi, the lead author of the study and a postdoctoral researcher at the Harvard Chan School of Public Health.

“Not all potatoes are created equal,” he remarked. “Even consuming less than one serving of fries weekly can elevate the risk of type 2 diabetes.”

Unlike boiled or baked potatoes, fries are often cooked in oils high in trans fats or saturated fats. The body struggles to properly metabolize these fats, leading to insulin resistance—an issue that regulates blood sugar levels. Frequent consumption of fried foods can contribute to obesity and inflammation, further increasing the likelihood of type 2 diabetes.

“Fried potatoes absorb fat, raising their caloric content. Consuming multiple servings of fries can contribute to weight gain,” stated Candida Rebello, director of the Nutrition and Chronic Disease Program at Louisiana State University, who was not part of the study.

This research leveraged data collected when various frying methods were prevalent from 1984 to 2021. Nowadays, most fast-food chains utilize vegetable oils like canola, sunflower, soybean, and peanut oils. However, beef fat was common in the 1980s, which shifted to partially hydrogenated oils in the early 1990s. Most trans fats have been phased out of the U.S. diet by 2018.

Secretary of Health and Human Services, Robert F. Kennedy Jr., claimed that the seed oils in use today contribute to rising obesity levels in children, suggesting a return to beef fat—a stance lacking robust scientific backing.

“Beef tallow is rich in saturated fats, which can be harmful. I do not endorse that,” Mousavi emphasized.

One drawback of Mousavi’s study is that it doesn’t account for added unhealthy ingredients in boiled, baked, or mashed potatoes.

“What do people put on baked potatoes? Butter, bacon, cheese, sour cream,” said Shannon Gallien, an assistant professor of nutrition science at Texas Institute of Technology. “We don’t know if they consumed the skin either.”

Gallien noted that potato skins are rich in fiber and essential nutrients, helping regulate blood sugar. When prepared without deep frying or excessive fats, potatoes can provide a good source of potassium, which supports blood pressure regulation.

“Certainly, potatoes can be a nutritious food choice as long as they are neither fried nor smothered in fat,” Gallien stated.

Mousavi suggested that baking fries at home with healthier oils like olive or avocado oil could lower diabetes risk compared to fast food versions. Opting for whole grains, such as farro or whole-grain bread and pasta, could yield even greater benefits due to their lower glycemic index, reducing the likelihood of rapid blood sugar spikes.

His research found whole grains pose a lesser risk of diabetes than all potato varieties. Conversely, white rice correlated more strongly with the risk of type 2 diabetes than any of these alternatives.

Megan Marcahai, communications director at Potato USA, emphasized that fries can “fit into a healthful dietary framework when consumed in moderation.”

Gallien highlighted the importance of evaluating one’s overall diet, since it significantly impacts health more than single food items. Nutritionists generally endorse a colorful array of foods, incorporating healthy proteins, varied fruits, vegetables, whole grains, fish, beans, and nuts.

“People don’t eat isolated items. They consume a range of foods,” Gallien concluded.