A large-scale study involving over 200,000 American adults has shown that how you eat your potatoes can make a big difference when it comes to your risk of developing type 2 diabetes. While French fries may raise red flags, the findings offer some positive news for fans of this starchy staple.
Harvard Study Draws on Decades of Health Data
Researchers from Harvard University examined health data from 205,107 adults who were free from diabetes, cancer, and cardiovascular disease at the start of the study. Participants were drawn from three major long-term studies: the Nurses’ Health Study, Nurses’ Health Study II, and the Health Professionals Follow-up Study.
Spanning nearly four decades, the research tracked participants’ dietary habits and health outcomes from 1984 to 2021, with updates every two to four years. During this period, 22,299 participants developed type 2 diabetes.
The researchers discovered a modest increase in diabetes risk linked to higher potato consumption—but only when it came to French fries. Participants who consumed fries five or more times a week faced a 27% higher risk of developing type 2 diabetes compared to those who rarely ate them. The risk increased by 20% for every three additional servings per week, though the maximum observed risk remained capped at 27%.
In contrast, eating potatoes prepared by baking, boiling, or mashing did not significantly increase diabetes risk once other health and lifestyle factors were accounted for.
Not All Potatoes Are Created Equal
We’re moving past the simple question of whether potatoes are good or bad, said study author Seyed Mohammad Mousavi. What really matters is how they’re cooked and what you’re eating in their place.
Notably, this is the first study to not only assess the link between potatoes and diabetes but also quantify the benefits of swapping fries for healthier options. For instance, replacing all servings of fries with whole grains (excluding rice) could reduce the risk of type 2 diabetes by 19%.
While it’s well-known that fries are often deep-fried in unhealthy oils and heavily salted, researchers emphasized that potatoes themselves aren’t the problem. French fries bring added risks due to compounds like trans fats and acrylamide, which form during high-heat cooking. However, even though plain baked or boiled potatoes have a high glycemic index, they didn’t show the same risk impact.
A Case for Choosing Better Carbohydrates
Cutting back on fries and choosing whole grain carbs instead could meaningfully reduce diabetes risk at the population level,” said lead author Walter Willett, professor of epidemiology and nutrition at Harvard. “It’s essential to look beyond food categories and consider preparation methods and food swaps. Not all carbohydrates—or even all potatoes—are created equal.
The study also highlighted some of the nutritional benefits of potatoes. When eaten with the skin and prepared healthfully, they offer fiber that can help regulate blood sugar, along with potassium, which supports blood pressure control.
The takeaway for public health is clear,” Willett added. “Even small adjustments in our daily eating habits can have a significant impact on our risk of developing type 2 diabetes.
Read the original article on: New Atlas
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