Potatoes have suffered for years from a problematic image when it comes to health and diabetes, but a comprehensive new study suggests that the real problem may actually be the french fries.
The study, published in the medical journal The BMJ, followed more than 205,000 people in the United States for close to 40 years. The researchers sought to examine whether the way potatoes are prepared affects the risk of developing type 2 diabetes.
The results were surprising: People who ate three servings of french fries a week were at a 20% higher risk of developing type 2 diabetes. In contrast, eating the same amount of boiled, baked, or mashed potatoes was not associated with a significant increase in risk.
Why specifically french fries?
Potatoes contain important nutritional components such as dietary fiber, vitamin C, and magnesium. However, they are also rich in starch and have a relatively high glycemic index, which can cause a rapid rise in blood sugar levels.
According to the researchers, most previous studies treated all types of potatoes as a single group, without distinguishing between the different preparation methods. The new study shows that this difference is particularly significant.
French fries undergo deep frying, absorbing large amounts of fat and calories, and are often consumed alongside other processed foods. All of these may contribute to an increased risk of diabetes.
The data behind the study
The researchers analyzed information collected from three long–term studies conducted between 1984 and 2021. The participants, all healthcare professionals, filled out detailed dietary questionnaires once every four years.
During the follow–up period, 22,299 participants were diagnosed with type 2 diabetes.
The analysis revealed that:
Every additional three servings of potatoes per week was associated with a 5% increase in diabetes risk.
Three servings of french fries a week raised the risk by 20%.
Baked, boiled, or mashed potatoes were not found to be associated with a significant increase in risk.
What is better to eat instead?
The researchers also examined which foods might serve as a healthier substitute for potatoes.
The results showed that replacing three servings of potatoes per week with whole grains reduced the risk of diabetes by 8%.
When french fries were replaced with whole grains, an even more significant decrease of 19% in risk was recorded.
Conversely, replacing potatoes with white rice was actually associated with an increase in diabetes risk.
<br>Should you give up on potatoes?
Not necessarily. The researchers emphasize that potatoes are not a food that must be excluded from the menu. According to them, baked, boiled, or mashed potatoes can fit well into a healthy and balanced diet and are even considered a food with good nutritional value.
The main message from the study is that the method of preparation is no less important than the food itself.