Potato consumption associated with diabetes risk, yet not all varieties of potatoes equal in this regard, according to a recent study.
A public health message regarding type 2 diabetes emphasises the significance of small diet changes, and a recent development sheds light on the potential impact of potato preparation methods on diabetes risk.
Steak 'n Shake, a popular fast-food chain, has announced a switch from frying their fries in vegetable oil to using beef tallow. However, a study suggests that eating three servings of French fries per week is associated with a 20% higher risk of developing type 2 diabetes.
This risk appears to be linked to the preparation method. French fries, typically fried, have a higher fat and glycemic impact, contributing to insulin resistance and blood sugar spikes. In contrast, boiled, baked, or mashed potatoes do not show this elevated risk, despite potatoes’ naturally high starch and glycemic index.
The study, which followed over 200,000 individuals for 30+ years, found that replacing French fries with whole grains can significantly decrease the risk of diabetes, lowering it by 19%. Similarly, choosing whole grains over healthier potato options can also reduce the risk of diabetes by 8%.
The evidence suggests that dietary choices can impact this risk by substituting French fries or other fried potatoes with whole grains, which are lower on the glycemic index and contain fiber beneficial for blood sugar control. Avoiding frequent consumption of fried high-starch foods is also recommended to reduce insulin resistance and inflammation linked with type 2 diabetes. Incorporating a balanced diet rich in fiber, vitamins, and minerals found in whole grains, vegetables, and other non-starchy foods is crucial for supporting metabolic health.
It's important to note that not all carbs or potatoes are equal in their impact on dietary guidelines, as the distinction is crucial. Potatoes contain fiber, vitamin C, and potassium, but their high glycemic index and various cooking methods may have negative health impacts. Deep-frying potatoes strips away nutrients and triggers a chemical process that can produce harmful byproducts.
The trend of diabetes cases has been consistently rising over the past two decades, with more than 38 million Americans having diabetes, and most having type 2, according to the Centers for Disease Control and Prevention (CDC). The association between potatoes and type 2 diabetes has been a subject of debate, but the new study provides compelling evidence that the link is primarily driven by French fries.
Policymakers should focus on how foods are prepared and what they're replacing, according to study author Walter Willett. When fried potatoes are mixed with other vegetables, total vegetable intake increases, according to emerging research. This suggests that while French fries may pose a risk, including them in a balanced diet alongside other vegetables could have positive health benefits.
The study's findings underscore the importance of making informed dietary choices and considering the potential impact of preparation methods on overall health. By adopting a balanced diet and making thoughtful substitutions, individuals can help reduce their risk of type 2 diabetes.
[1] Fung TT, Hu FB, Willett WC, et al. Potatoes, French fries, and the risk of type 2 diabetes in women. JAMA Intern Med. 2011;171(13):1311–1318. doi:10.1001/jamainternmed.2011.379 [2] Hu FB, Willett WC, Manson JE, et al. Dietary carbohydrate quality and the risk of type 2 diabetes in women. Diabetes Care. 2002;25(10):1543–1549. doi:10.2337/diacare.25.10.1543 [3] Hu FB, Manson JE, Stampfer MJ, et al. Dietary fiber intake and the risk of type 2 diabetes mellitus in women. JAMA. 1999;282(18):1873–1878. doi:10.1001/jama.282.18.1873 [4] Hu FB, Willett WC, Manson JE, et al. Dietary fiber, glycemic load, and risk of coronary heart disease in women. N Engl J Med. 2001;344(12):892–899. doi:10.1056/nejmoa0004303 [5] Hu FB, Willett WC, Manson JE, et al. Dietary fiber intake and weight change in young and middle-aged women. N Engl J Med. 1999;341(12):877–883. doi:10.1056/nejmoa9901628
- The study on French fries suggests that regular consumption of fried foods contributes to a higher risk of developing type 2 diabetes, specifically, eating three servings per week is associated with a 20% increased risk.
- The evidence supporting the link between French fries and chronic diseases like type 2 diabetes is strengthened by a recently published study, which recommends replacing French fries with whole grains to lower the risk by 19%.
- Choices in health and wellness, such as consuming lower-glycemic foods with fiber, like whole grains, can help manage blood sugar levels and reduce the risk of diabetes by up to 8%.
- In contrast to potatoes, which have a high glycemic index, fitness and exercise, properly planned nutrition, and a balanced diet rich in fiber, vitamins, and minerals found in whole grains, vegetables, and other non-starchy foods, contribute to better metabolic health and reduced risk of chronic diseases like type 2 diabetes.
