Preparing potatoes in certain ways might boost the risk of developing type 2 diabetes, a recent study suggests.
In a groundbreaking study published in The BMJ, researchers have highlighted the importance of adopting and maintaining healthy lifestyles and nutrition for preventing type 2 diabetes. The study, which included over 205,000 people in the United States and tracked their diets over more than three decades, found a significant association between the consumption of French fries and the risk of developing type 2 diabetes.
Consuming French fries three or more times per week is associated with a 20% higher risk of developing type 2 diabetes, whereas eating similar amounts of potatoes prepared by baking, boiling, or mashing does not significantly increase diabetes risk.
The impact on type 2 diabetes risk varies strongly by how potatoes are prepared. French fries, typically deep-fried, often with added sugars, refined oils, and cooked at high temperatures, are ultra-processed foods linked to worse blood sugar control, gut health disruption, and inflammation.
The risk of type 2 diabetes increases steadily with each additional serving of French fries per week, indicating a clear dose-response effect. On the other hand, baked, boiled, or mashed potatoes do not show a significant association with increased diabetes risk in large, long-term cohort studies, suggesting that the adverse effect comes primarily from the frying process and related factors rather than the potato itself.
The study also found that replacing potatoes in any form with whole grains is linked to an 8% lower risk of developing type 2 diabetes, emphasizing the benefit of choosing whole grains over potatoes or refined carbohydrates.
In 2019, an expert panel recommended limiting potato intake to around 350 grams per week. Potatoes contain nutrients such as fibre, potassium, and vitamin C, but they also have a lot of starch, which is a type of carbohydrate that breaks down into energy-providing glucose.
Some independent experts suggest considering both how potatoes are cooked and the alternatives on the table when maintaining a healthy diet. The study's results could still be skewed due to lifestyle and demographic factors.
The findings suggest people should prioritize whole grains and limit the amount of fried foods they eat, even when it comes to options that may initially seem 'healthy' such as potatoes. Cristóbal Morales, a specialist in endocrinology and nutrition at Vithas Sevilla Hospital in Spain, stated that the findings underscore that how we prepare our food matters quite a lot when it comes to our health.
It is important to note that the report does not establish that eating French fries causes type 2 diabetes; it only shows a correlation. Researchers have also noted that potatoes are often accompanied by other foods that may contribute to health issues, such as red or processed meat.
A similarly designed study from 2015 found a higher diabetes risk associated with eating more potatoes, but it did not differentiate between French fries and other potato types. The study did not find a significantly higher risk of developing type 2 diabetes for people who ate baked, boiled, or mashed potatoes.
In conclusion, the study underscores the importance of considering the preparation methods of our food when aiming for a healthy diet. While potatoes offer nutritional benefits, the way they are prepared can significantly impact health outcomes, particularly in terms of type 2 diabetes risk.
- The study’s findings suggest that prioritizing whole grains and limiting the consumption of French fries, particularly when cooked in a way that involves deep-frying, added sugars, and refined oils, can help lower the risk of developing type 2 diabetes.
- Consuming French fries three or more times per week may increase the risk of developing type 2 diabetes by 20%, but eating similar amounts of potatoes prepared by baking, boiling, or mashing does not significantly increase diabetes risk, according to the research.
- The study highlights the importance of adopting a healthy lifestyle and nutrition in preventing chronic diseases like type 2 diabetes, and it reinforces the notion that understanding how food is prepared significantly impacts health and wellness, including fitness and exercise, and nutrition.
