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New research found that eating potatoes prepared a certain way may increase your risk of type 2 diabetes.
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Specifically, eating French fries often may add to your risk.
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Here, experts explain the findings and how to incorporate potatoes into a blood sugar-friendly diet.
Vegetables are a crucial part of your overall nutrition, but the way they’re prepared matters. New research hammers that home: A study found that regularly eating potatoes—specifically, French fries—can cause your risk of developing type 2 diabetes to jump.
The study, which was published in The BMJ, analyzed the diets and health of more than 205,000 people enrolled in three longitudinal studies in the U.S. As part of those studies, participants answered questions on their diet for more than 30 years. That included details on how often they ate certain foods, including French fries, whole grains, and baked, boiled, and mashed potatoes. The participants also reported any new health diagnoses they received during the study period.
During the study, nearly 22,300 people reported that they were diagnosed with type 2 diabetes. When they crunched the data, the researchers discovered that people who ate three servings a week of French fries had a 20% higher risk of developing type 2 diabetes. But those who ate their potatoes baked, boiled, or mashed didn’t have a significant type 2 diabetes risk.
Meet the experts: Seyed Mohammad Mousavi, Ph.D., is lead study author and a postdoctoral research fellow at the Harvard T.H. Chan School of Public Health; Katherine N. Balantekin, Ph.D., R.D., assistant professor at the University at Buffalo Department of Exercise and Nutrition Sciences
The researchers also discovered that people who ate whole grains like whole grain pasta, bread, or farro, instead of baked, boiled, or mashed potatoes, had a 4% lower risk of developing type 2 diabetes. Those who swapped French fries for whole grains had a 19% lower risk of type 2 diabetes.
“Our study found a clear dose-dependent relationship between French fry intake and type 2 diabetes risk—meaning the more you eat, the higher the risk climbs,” says Seyed Mohammad Mousavi, Ph.D., lead study author and a postdoctoral research fellow at the Harvard T.H. Chan School of Public Health. “Surprisingly, the increase starts with even less than one serving per week. By the time consumption hits three servings a week, the risk is about 20% higher.”
Why might this be the case and does this mean you should avoid potatoes going forward? Here’s the deal.
Why might potatoes increase your type 2 diabetes risk?
It’s important to stress that the study did not find that eating French fries or potatoes will give you type 2 diabetes. Instead, there’s a link between people who have a regular potato habit and type 2 diabetes, especially among those who like to eat fries.
The researchers didn’t look into why this link exists, but there are a few theories. “While potatoes are nutrient-dense, frying them to make French fries makes them an energy-dense food that is high in saturated fat and low in dietary fiber, both of which have been shown to increase risk for type 2 diabetes,” says Katherine N. Balantekin, Ph.D., R.D., assistant professor at the University at Buffalo Department of Exercise and Nutrition Sciences.
Fries have a lot of calories and fat, and eating them regularly could lead to weight gain, Mousavi says. Gaining weight may in turn lead to insulin resistance, a key factor in type 2 diabetes. Still, he points out that “doesn’t fully explain the link.”
“French fries are often deep-fried at high temperatures in unhealthy oils,” Mousavi explains. “This can promote inflammation, impair insulin sensitivity, and lead to blood sugar spikes. So, it’s likely a combination of factors—both the added calories and the metabolic effects of how fries are prepared.”
What you eat alongside those fries may also be an issue, Balantekin says. “People tend to consume French fries alongside other energy-dense and nutrient-poor foods, such as hamburgers, chicken fingers, and hot dogs, which will contribute to an overall lower diet quality,” she says. While eating those foods in moderation is likely fine, consistently eating a nutrient-poor diet can raise your risk of type 2 diabetes, Balantekin says.
One thing worth pointing out, per Mousavi: Many of the fries in the study were cooked in oils that are no longer used. “More follow-up is needed to see how modern cooking methods compare,” he says.
Why are whole grains better for type 2 diabetes risk?
It likely comes down to how these are digested. “Whole grains—like oats, quinoa, and whole wheat bread—digest more slowly and are packed with fiber, vitamins, and plant compounds that help keep blood sugar stable,” Mousavi says.
On the other hand, potatoes are quickly broken down into sugar in the body, especially when they’re fried or eaten in large amounts, he says. “So, swapping fries or even mashed potatoes for whole grains may help reduce blood sugar spikes and improve long-term health,” Mousavi explains.
The fat and fiber in meals that tend to go with fries may also be an indirect factor, according to Balantekin. (Fat can lead to weight gain, which is a risk factor for type 2 diabetes, while fiber can help manage blood sugar levels.) “Most people eat potatoes prepared with a lot of fat and without the skin, which is going to decrease the fiber content,” she says. “In contrast, whole grains are naturally low in saturated fat and high in fiber.”
Is it OK to eat potatoes?
The study didn’t suggest that you should never eat potatoes again. Instead, it may be worth looking at how your potatoes are prepared and how much of them you eat.
“Potatoes can be part of a healthy diet, but they shouldn’t be your main source of carbohydrates,” Mousavi says. “Unlike potatoes—especially when fried—whole grains have consistently been linked to better long-term health, including lower risks of weight gain, type 2 diabetes, heart disease, and even early death. That’s why whole grains are generally the better everyday choice.”
If you love potatoes, Balantekin says you’re fine to keep on enjoying them. “Try baking or boiling them instead of frying, and be mindful of how often you eat them,” she says. “It’s all about balance and making thoughtful choices.”
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