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Posted on 08/13/2025 7:42:00 PM PDT by SeekAndFind
Potatoes have long had a bad rap for being high in carbs. A new study backs that concern—at least in part.
That weekly french fry habit could be setting you up for diabetes decades down the road. Research found that eating french fries just three times a week may significantly raise Type 2 diabetes (T2D) risk—but, surprisingly, other potato preparations showed no increased risk at all.
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“Our findings suggest it’s not fair to put all potatoes in the same basket,” lead author Seyed Mohammad Mousavi told The Epoch Times.
The study, led by Harvard T.H. Chan School of Public Health, tracked more than 205,000 adults across three major U.S. observational health studies for 30 years. Participants regularly reported what they ate, along with details about their health and lifestyle.
The study found that every three extra servings of potatoes per week was associated with a 5 percent increase in T2D risk. For french fries, that jump was even higher—20 percent per three servings.
In contrast, eating baked, boiled, or mashed potatoes was not associated with an increased risk, suggesting that french fries are the main driver behind the link between potatoes and diabetes.
French fries are often loaded with salt, which can raise blood pressure and trigger inflammation, increasing the risk of T2D. However, it’s more than just the fat and salt content driving the diabetes risk.
“French fries are typically deep-fried at very high temperatures, which can produce harmful compounds,” Mousavi said. One such compound is acrylamide, formed during browning and linked to inflammation, insulin resistance, and blood vessel damage.
“Due to their deep-fried nature, they [fries] are also much higher in calories than baked or mashed potatoes,” said Melissa Mitri, a registered dietitian-nutritionist and owner of Melissa Mitri Nutrition, who was not involved in the study.
The large amounts of oil used in frying also introduce trans fats, which further increase insulin resistance and inflammation. Combined with the high-temperature cooking that breaks down resistant starches, french fries become a perfect storm for blood sugar chaos.
Even outside of french fries, people who ate seven or more servings of potatoes per week had a 12 percent higher risk of developing T2D. The risk rose with greater intake.
While preparation plays a key role in how potatoes affect diabetes risk, it’s worth noting they still have a high glycemic index, meaning they can rapidly raise blood sugar.
Potatoes are a common source of carbohydrates, especially starch, which the body quickly breaks down into sugar. Because of this, eating potatoes can cause a sharp rise in blood sugar levels soon after a meal.
Frequent blood sugar spikes force the pancreas to release more insulin repeatedly. Over time, this constant demand can cause insulin-producing cells to wear out or stop working properly. This contributes to insulin resistance and reduced insulin production—both key drivers of T2D.
A potato’s glycemic index, which ranks how quickly and how much foods raise blood sugar levels after eating, depends on how they’re prepared. A higher glycemic diet is associated with an increased risk of developing T2D because the foods cause a rapid and significant rise in glucose levels.
Mashed and boiled potatoes have higher glycemic indexes because cooking breaks down their structure and makes the starch easier to digest, leading to faster spikes in blood sugar.
Deep frying also softens the starch inside, but the hot oil forms a crust with some resistant starch that slows digestion. The fat in fries also helps slow down how quickly sugar is absorbed, making their glycemic index a bit lower than mashed or instant potatoes.
Using different food preparation methods can reduce potatoes’ risks:
Replacing potatoes with other carbohydrates reduced T2D risk. Swapping mashed, boiled, or baked potatoes for whole grains like pasta, bread, or farro lowered diabetes risk by 4 percent, while replacing french fries cut it by 19 percent. Substituting fries with whole grains, legumes, brown rice, or vegetables also reduced risk by 19 percent.
The only swap that increased risk was white rice, which was linked to a 3 percent higher risk of T2D. This may be because white rice has a high glycemic index. “White rice is stripped of fiber and nutrients, digests quickly, and causes sharper spikes in blood sugar,” Mousavi said.
Whole grains have fiber that slows digestion and causes smaller blood sugar spikes.
Perhaps most concerning, the study found that potato intake 12 to 20 years before diagnosis had the strongest association with diabetes risk—suggesting dietary choices in your 20s and 30s could determine your health in your 50s and 60s.
Type 2 diabetes develops gradually, with insulin resistance and inflammation starting decades before symptoms appear.
Even after adjusting for genetics, diet, and lifestyle, the link between french fries and diabetes remained strong. It was especially pronounced in people with higher body mass index (BMI) and in white participants.
Mitri noted that excess weight is tied to inflammation. “Someone with a higher BMI may have more difficulty responding to insulin,” she said, which can worsen insulin resistance.
“So for people with higher BMI, the same amount of potatoes may have a bigger impact on diabetes risk,” Mousavi said.
The study also found that people who ate more potatoes often took in more calories, sugary drinks, and red meat, and were less physically active—factors that can raise diabetes risk.
Then they’ve got you.
That sucks. The only way to properly counteract a poison is to eliminate it.
Tough choice.
Lol. People usually eat potatoes with other fatty foods. Hamburgers or hot dogs or breaded fried chicken, etc. Poatoes are normally consumed alone. Baked spuds are usually consumed with vegetables and a steak, or slice of baked ham. That just might affect the outcome.
How about baked spuds piled with cheese and chili. Is that more healthy than fries?
Yeah, no. Type 2 here. I avoid most high carb foods ... Potatoes, rice, wheat, etc. And no sugar.
Stock up on green veggies, meat and cheese. Lots of water.
Intermittent fasting occasionally.
Does not say what the French fries in this test were fried in... Something tells me some sort of seed oils... We made the switch to Tallow awhile back for the times we do make French fries (or anything deep fried) and it is all so much better tasting now, but Mashed, Baked, Roasted or Scalloped potatoes are on our menu much more often.
Cooling them converts much of the starch into resistant starch, which not only reduces insulin spikes, but it helps feed the microbiome. No need for freezing. Also, you can reheat them, but do so slowly to avoid breaking the molecular bonds that characterize resistant starches. Maybe microwave them for 20 seconds, wait 30-60 seconds, and repeat until sufficiently warm - as opposed to sticking them in for 90-120 seconds to reheat quickly.
So what is the verdict on mashed potatoes? Yay or nay?
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Twice-Baked-Potatoes
Ing 5 large russets, 1 tbl veg oil 1/2 tsp k/salt For the filling 6 slices bacon, chopped 1/2 c ea sour cream, whole milk, 4 tbl unsalted butter, 1 tsp k/salt/pepper 1/2 c grated Cheddar 1/8 c thin-slice green onions Topping 1/2 c grated cheddar 1/4 c thin-sliced green onions,
Method 1. Pre-bake: Bake, micro, or air fry potatoes up to four days in advance, let cool, wrap in foil; slice, scoop, re-fill, and fridge for quick potatoes. When ready to serve, bake 30 min 400 deg, topping with remaining cheese and green onion halfway through to prevent burning.
Method 2. Pre-bake and fill potatoes, then let cool and fridge, wrapped in foil. When ready to serve, bake 30 min at 400°F, topping with cheese and green onion halfway through to prevent burning.
Can freeze: Bake and fill, then let cool and store in resealable freezer bag. Let thaw overnight in fridge, then bake 30 min 400 deg, topping with cheese and green onion only halfway through baking. Green onions do not freeze well.
Air fryer Potato Stacks
Yukon gold, or russets work well. Garlic-infused oil is naturally infused, meaning you need less. Smoked paprika works well (often found in curly fries). Each stack is super crispy and golden on the outside. Inside, stack is surprisingly fluffy. It’s hard to call these "a side" when they’re this good.
Ing 3 c potatoes 3 tbl garlic-infused oil 1 tsp ea smoked paprika, dried oregano/rosemary pinch s/p
Instructions Peel and slice potatoes thinly (mandoline creates lots of 3mm slices); place in cold water 15-30 min. This helps to get even crispier stacks. Drain and dry thoroughly by laying on p/towels. Now toss potato slices in oil/seasonings. Layer in stacks; secure with a cocktail stick. Foil over to start. Place in air fryer about 15 min at 180C. After 15 min, open foil and cook 15-20 min so they color and crisp up on top. Serve with dips as an appy or alongside your favorite dinners.
Ditto.
I’ve tried oven frying them...not the same but ok. Sometimes, and I mean rarely now, ya just gorra have some fries...
With about a half pound of butter of course.
I’ve heard everyone is different and what affects one may not affect others. It’s called DNA and genes. sydney Sweeney has great onesby the way.
Anything in moderation is fine. Over indulge and you get what you get. Exercise always helps.
Americans are for the most part fat and lazy and you get what you get for being that way.
I’m lucky. I have friends that duck hunt. 😎😎. Try Harris Teeter. They usually have some odd stuff. If not. Online. Also if you have a real hunting/fishing store close by go in and ask one of the good old boys where you can buy it.
“Potatoes arent normally consumed alone”
That was exact thought. Could be the quart of soda people use to wash down the fries has something to do with it.
If you are eating FF's 3x a week you are probably eating a hamburger and drinking a hfc infused drink.
That doesn't make FF's the single reason you have T2D. Its not the fries alone, its your life style.
IMHO, If you are eating fast food 3x a week you probably arent exercising either. All T2D precursors
Chilling and then reheating white rice does the same.
“I’ve read that freezing baked potatoes”
Ditto for pasta and rice. Just refrigerating for 24 hours is a huge help, too. And re-heating doesn’t reverse the positive effect.
ZESTY POTATO SALAD
Ing 4 c cooked peeled. cubed potatoes 1/2 cup chp celery 2 hd-cooked eggs, chp 1/4 cup green onions, sliced Dressing 1 cup Mayo 1 tsp prepared mustard 1/4 tsp celery seed 1 tsp horseradish dash green tabasco or red pepper flakes (optional) 1 tbl cider vinegar
Start Combine celery, eggs, potatoes, onions, vinegar and seasonings. Toss lightly/combine. Dressing: In a separate bowl, mix mayo, dressing ing. Stir into potatoes. Chill before serving.
Variation: Add cooked and crumbled bacon bits to dressing and proceed as above.
A couple years ago my A1C rose to 7.5. Just into Type 2 territory. I refused to go on meds so I made some minor lifestyle changes.
Reduced carbs
More fish. Salmon and sardines are both good for that
quit sugary soda’s. (I miss Mountain Dew)
Field of Greens vegetable powder. https://brickhousenutrition.com/products/field-of-greens
Skip dessert
Skip fries
Last A1C was 5.2
When I reheat them, it’s often on the stovetop (for potatoes). One of my favorite ways of making homemade hash browns is to throw an extra potato or two for baking, then refrigerate instead of eating right away. Use those potatoes, diced, for my hash browns. So good and now better for me because of the resistant starches.
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