For those of us who occasionally indulge in crispy french fries, a new study offers a sobering reminder: how we prepare our food can significantly impact our health. According to research published in the journal BMJ, eating french fries regularly may increase the risk of developing Type 2 diabetes. The study, which analyzed dietary patterns of over 205,000 U.S. adults across nearly four decades, found that consuming just three servings of french fries per week was associated with a 20% higher risk of the disease. In contrast, boiled, baked, or mashed potatoes did not show the same association.

This finding adds to the growing body of evidence linking fried foods to chronic health issues. Type 2 diabetes, which affects about 1 in 10 Americans, is a condition characterized by persistently high blood sugar levels and can lead to complications such as heart disease, stroke, and kidney damage. The study’s lead author, Seyed Mohammad Mousavi, a postdoctoral research fellow at the Harvard T.H. Chan School of Public Health, emphasized that not all potatoes are created equal. “Even a small amount of french fries, less than one serving in the week, is associated with a higher risk of Type 2 diabetes,” he said.

The key difference lies in preparation. While potatoes themselves can be a nutritious source of potassium and fiber—especially when consumed with their skins—deep frying them in oil introduces trans and saturated fats. These fats are known to contribute to insulin resistance, a condition where the body’s cells do not respond properly to insulin, making it harder to regulate blood sugar. Additionally, fried foods are more calorie-dense, which can lead to weight gain and inflammation, both of which are risk factors for diabetes.

Nutrition experts not involved in the study echoed these concerns. Candida Rebello, director of the nutrition and chronic disease program at Louisiana State University, explained that frying increases the calorie content of potatoes due to the fat they absorb. “If you eat many servings of french fries, it predisposes [people] to weight gain,” she noted.

Interestingly, the study spanned from 1984 to 2021, a period during which frying practices evolved. In the 1980s, many fast-food restaurants used beef tallow, a fat high in saturated fats. The 1990s saw a shift to partially hydrogenated oils, a major source of trans fats, which were mostly phased out by 2018. Today, vegetable oils such as canola, sunflower, soybean, and peanut oil are common. Despite these changes, the health implications of frying remain significant. Mousavi cautioned against suggestions to return to beef tallow, stating, “Beef tallow is high in saturated fats and other harmful fats. We definitely don’t recommend that.”

One limitation of the study is that it did not account for added ingredients in non-fried potato dishes. Shannon Galyean, an assistant professor of nutritional sciences at Texas Tech University, pointed out that people often load baked potatoes with butter, cheese, bacon, or sour cream—additions that can undermine their health benefits. She also highlighted the nutritional value of potato skins, which contain fiber that supports blood sugar control.

Still, the research suggests that healthier preparation methods can make a meaningful difference. Baking potatoes or making homemade fries with olive or avocado oil may offer a better alternative to deep-fried versions from fast-food restaurants. Moreover, replacing potatoes altogether with whole grains like farro, whole-grain bread, or pasta could further reduce diabetes risk. These foods have a lower glycemic index, meaning they are less likely to cause spikes in blood sugar.

The study found that whole grains were associated with a lower risk of Type 2 diabetes compared to all types of potatoes. On the other hand, white rice was more strongly linked to the disease than either potatoes or whole grains. This reinforces the importance of choosing complex carbohydrates that are digested more slowly and have a more stable impact on blood sugar levels.

Potatoes USA, an organization that promotes potato consumption, responded to the study by stating that fries can “absolutely be part of a healthy eating pattern when enjoyed in moderation.” This sentiment reflects a broader consensus among nutritionists: it’s the overall dietary pattern that matters most. Galyean emphasized that people don’t eat foods in isolation. “People don’t eat just one thing; they eat meals,” she said. A balanced diet rich in fruits, vegetables, whole grains, and healthy proteins like fish, beans, or nuts can help mitigate the risks posed by occasional indulgences.

I found this detail striking: even less than one weekly serving of french fries was associated with a higher risk of Type 2 diabetes. It’s a reminder that small, habitual choices can accumulate over time. While it’s unrealistic to expect complete avoidance of favorite comfort foods, being mindful of how often and how they’re prepared can make a meaningful difference in long-term health.

As with many aspects of nutrition, moderation and preparation matter. Swapping out fried potatoes for baked ones, or incorporating more whole grains into meals, are practical steps that can support better blood sugar management and overall health. For those concerned about diabetes risk, these adjustments could be well worth the effort.

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