Eating French fries three or more times per week may increase the risk of type 2 diabetes by 20%. Researchers tracked over 150,000 participants for decades and found frequent fried potato consumption linked to higher diabetes risk. Experts attribute this to the processing and cooking methods added sugars, refined oils, and high heat which can affect blood sugar, gut health, and inflammation.
While occasional fries are unlikely to cause harm, limiting intake and focusing on whole, balanced meals supports metabolic health. The study, published August 6 in The BMJ, reinforces concerns about ultra-processed foods and their long-term impact on health.
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Fries, other ultra-processed foods negatively impact health
French fries and other ultra-processed foods (UPFs) can harm health. Nichola Ludlam-Raine, registered dietitian and author of How Not to Eat Ultra-Processed, explained that fries are high in refined carbs, unhealthy fats, and calories, often worsened by reheated oils. A 2022 meta-analysis of 1.1 million people linked moderate UPF intake to a 12% higher risk of type 2 diabetes, rising to 31% with high consumption.
While potatoes naturally contain fiber, potassium, and vitamins C and B6, preparation matters. Frying increases calories, reduces fiber, and raises glycemic response, sometimes producing harmful compounds like trans fats. Caroline Roberts, nutritional therapist, noted that industrial fries often remove the potato skin, add sugar, and undergo partial boiling and frying, further spiking blood glucose.
UPFs also contain additives, preservatives, and refined oils, which may harm gut health, promote inflammation, and contribute to insulin resistance. A review of nearly 10 million participants linked UPF consumption to at least 32 negative health outcomes, including type 2 diabetes, cardiovascular disease, obesity, mental health issues, and premature death.
Fries in moderation unlikely to cause harm
Enjoying French fries in moderation is unlikely to cause harm. Caroline Roberts, a nutritional therapist, emphasized that overall dietary patterns play a key role in type 2 diabetes risk. Diets rich in whole foods, fiber, protein, and healthy fats help minimize risk, allowing occasional fries as part of a balanced meal.
Nichola Ludlam-Raine, registered dietitian, recommends limiting fries to no more than once every couple of weeks, ensuring meals remain balanced to support stable blood sugar. She noted that habitual consumption, rather than occasional servings, poses the greatest risk.
Roberts added that ultra-processed foods like fries are engineered to be highly palatable, which can trigger cravings, promote overconsumption, and elevate blood sugar levels.
Refined carbs may spike blood sugar
Refined carbs, such as white rice, may spike blood sugar and contribute to type 2 diabetes. Caroline Roberts explained that removing the fibrous outer layer makes white rice quickly digestible, causing significant blood sugar rises in some individuals.
Nichola Ludlam-Raine added that refined carbs break down rapidly into glucose, triggering quick increases in blood sugar and insulin, while lacking the fiber, vitamins, and minerals found in whole grains that support metabolic health.
White rice can still be enjoyed when paired with protein and healthy fats to reduce blood sugar spikes. Experts suggest swapping refined grains for healthier alternatives like brown rice, bulgur, or quinoa for better metabolic balance.
A balanced diet helps lower diabetes risk
Maintaining a balanced diet can help lower type 2 diabetes risk. Caroline Roberts suggests healthier homemade alternatives to French fries, such as potato or sweet potato wedges with the skin on, cooked in an air fryer or oven with minimal oil. Cooling and reheating potatoes increases resistant starch, lowering their glycemic impact.
Nichola Ludlam-Raine recommends oven-baked potato wedges seasoned with olive oil and herbs. Experts emphasize focusing on overall meal balance, including fiber-rich vegetables, whole food proteins, and healthy fats.
To support blood sugar regulation, include fiber from vegetables, whole grains, pulses, nuts, and seeds; prioritize protein sources like eggs, fish, tofu, or beans; choose healthy fats such as olive oil, avocado, and oily fish; and limit ultra-processed foods and sugary drinks. Hydration and mindful snacking also help maintain stable blood sugar.
Small, sustainable swaps—like using whole grains, cooking at home, and moderating refined carbs—can significantly reduce long-term diabetes risk.
Frequently Asked Questions (FAQs)
Do French fries cause type 2 diabetes?
Eating French fries three or more times per week is linked to a higher risk of type 2 diabetes due to their refined carbs, unhealthy fats, and ultra-processed nature. Occasional consumption as part of a balanced diet is generally considered safe.
Are all potatoes bad for health?
No. Potatoes are naturally rich in fiber, potassium, and vitamins C and B6. The health impact depends on preparation—boiled, baked, or lightly roasted potatoes are healthier than fried or heavily processed options.
Can white rice raise blood sugar?
d and can spike blood sugar because it lacks fiber. Pairing it with protein or healthy fats, or choosing whole-grain alternatives like brown rice, bulgur, or quinoa, can reduce this effect.
How can I enjoy fries in a healthier way?
Try oven-baked or air-fried potato or sweet potato wedges with the skin on, seasoned with herbs and minimal oil. Cooling and reheating potatoes increases resistant starch, lowering their glycemic impact.
What dietary habits help lower diabetes risk?
Focus on whole foods with adequate fiber, protein, and healthy fats. Limit ultra-processed foods and sugary drinks, stay hydrated, and build balanced meals with vegetables, whole grains, legumes, and healthy fats.
How often can I eat French fries safely?
Experts recommend limiting fries to no more than once every couple of weeks while maintaining a balanced diet to support stable blood sugar and overall metabolic health.
Conclusion
French fries and other ultra-processed foods can increase the risk of type 2 diabetes when consumed regularly, primarily due to refined carbs, unhealthy fats, and additives. However, potatoes themselves are nutritious, and occasional fries can be enjoyed as part of a balanced diet. Focusing on whole foods, fiber, protein, and healthy fats, while limiting ultra-processed options, supports stable blood sugar and long-term metabolic health.