French Fries Linked to Higher Diabetes Risk

A major long-term study has found that eating French fries just three times per week can raise the risk of developing type 2 diabetes by about 20 percent. The findings highlight an important distinction: it is not the potato itself that carries the risk, but rather how it is prepared. Potatoes are naturally rich in carbohydrates, but when fried in oil at high heat, they undergo chemical changes that make them more harmful to blood sugar and overall metabolic health. In contrast, boiled, baked, or roasted potatoes did not show the same negative association in the research.

For individuals, this points to a simple but powerful lifestyle adjustment. Choosing healthier preparations such as roasted or steamed potatoes, or swapping fries for alternatives like quinoa, brown rice, or other whole grains, can significantly reduce long-term diabetes risk.

Importantly, this does not mean eliminating potatoes altogether. By shifting toward cooking methods that preserve the potato’s natural fiber and nutrients, people can still enjoy the food in a way that supports better blood sugar control. These changes may seem small, but over time they can translate into meaningful reductions in risk.

The underlying science is particularly fascinating. Frying alters the starch structure in potatoes, producing compounds such as advanced glycation end products (AGEs) that trigger inflammation and damage blood vessels. At the same time, fried potatoes cause blood sugar to rise more rapidly, stressing the body’s ability to produce or respond to insulin. This combination of vascular damage and glucose spikes helps explain why fried versions of potatoes pose a much greater risk than their boiled or baked counterparts.

These findings reinforce a broader truth about nutrition: the method of cooking can be just as important as the food itself. While potatoes have long been considered a dietary staple, how they are prepared determines whether they contribute to long-term health or disease risk. By making simple swaps away from frying, individuals can protect themselves from one of the most preventable drivers of type 2 diabetes while still enjoying familiar, comforting foods.