Potatoes are one of America’s favorite comfort foods — baked, mashed, roasted, or fried. But a new Harvard T.H. Chan School of Public Health study warns that your love for French fries could be quietly raising your diabetes risk.
The research, published in The British Medical Journal, tracked over 205,000 U.S. adults for up to 40 years. Participants who ate French fries three times a week had a 20% higher risk of developing type 2 diabetes compared to those who indulged less than once a week. The culprit isn’t the potato itself, but how it’s prepared.
French fries are typically deep-fried in oil, loaded with salt, and sometimes coated with sugars or additives. For example, a large McDonald’s fries order delivers 480 calories, 23 grams of fat, and 400 milligrams of sodium — along with additives like dextrose and beef flavoring. This high-fat, high-sodium combo can spike blood sugar and strain metabolic health.
The good news? Other potato preparations — baked, boiled, roasted, mashed, or even potato chips — showed no significant link to increased diabetes risk in the study. Potatoes themselves are naturally fat-free, sodium-free, and rich in potassium, vitamin C, fiber, and protein, especially when eaten with the skin.
To enjoy potatoes without the health hit, experts recommend keeping the skin on for maximum fiber and choosing healthier cooking methods. Air frying is a smart swap for deep frying — simply slice potatoes into wedges, spritz with olive oil, and season lightly for a crispy texture without excess fat.
Moderation matters, too. A standard serving is about one medium potato (5 ounces). Pairing potatoes with lean protein and healthy fats can help stabilize blood sugar.
Bottom line: You don’t have to give up potatoes — just rethink the fryer. Your taste buds and your health will thank you.
