Eating chips as few as three times a week was associated with about a one fifth rise in type 2 diabetes risk, while choosing whole grains instead was linked to a meaningful reduction.
What the large Harvard study found about fried potatoes and higher diabetes
Researchers led by Harvard public health researcher Seyed Mohammad Mousavi reported in the British Medical Journal that they followed about 205,000 United States health workers from 1984 to 2021 and compared how potatoes were cooked.
People who ate chips or French fries three times a week had a 20 percent higher chance of developing type 2 diabetes.
Whereas, when intake rose to five times weekly, the increase reached 27 percent.
By contrast, eating baked, boiled or mashed potatoes five times weekly was tied to only a 5 percent rise.
In addition, replacing chips with whole grain foods was linked with a 19 percent lower risk. These patterns held even after accounting for other lifestyle factors.
Why preparation and portion size matter
Fried potatoes deliver a double hit. Their high starch can raise blood sugar quickly, and deep frying adds fat, salt and extra calories that promote weight gain.
Nutrition lecturer Dr Kawther Hashem noted that potatoes are fine when boiled or baked and provide fibre, vitamin C and potassium.
However, it is the frying, large portions and added salt that turn them into a problem.
Therefore, enjoy potatoes in simpler forms, keep chips as an occasional treat and reach for whole grains more often.
Nutritional comparison between Fired and Plain potatoes
| Nutrient (per 100 g) | Plain potato (baked, skin on) | Fried potatoes |
|---|---|---|
| Calories | 93 kcal | 161 kcal |
| Total fat | 0.13 g | 5.07 g |
| Saturated fat | 0.03 g | 1.09 g |
| Carbohydrates | 21.16 g | 27.54 g |
| Fiber | 2.20 g | 2.32 g |
| Protein | 2.49 g | 2.46 g |
| Sodium | 10 mg | 391 mg |
| Potassium | 535 mg | 471 mg |
