Consuming three French fries a week may boost the likelihood of developing diabetes
A large Harvard-led study has found that replacing three weekly servings of French fries with healthier options such as whole grains, legumes, and non-starchy vegetables could lower the risk of type 2 diabetes by approximately 19%.
According to the study, three weekly servings of whole grain products are associated with an eight percent lower risk of developing type 2 diabetes compared to three servings of potatoes. This suggests that incorporating fiber-rich foods like whole grains, vegetables, pulses, nuts, and seeds at every meal can help balance blood sugar levels and reduce the risk of the disease.
One such healthier alternative is oven-baked potato or sweet potato wedges, prepared using olive oil and herbs. This method retains fiber and avoids the harmful compounds produced by deep frying. Another option is cooking white potatoes by cutting them into wedges with the skin on and using an air fryer with little or no oil. This method helps maintain fiber and lowers the glycemic impact.
Prioritizing protein sources like eggs, fish, tofu, or beans, and healthy fats including olive oil and avocado can also help moderate blood sugar spikes. However, swapping potatoes for white rice may increase diabetes risk, so whole grains are preferred swaps over refined grains like white rice.
The study analyzed data from cohort studies in the US conducted between 1984 and 2021 with over 205,000 healthy healthcare professionals. The researchers' observations do not allow for definitive conclusions about a causal relationship, and unconsidered factors may also play a role.
The study, published in the "British Medical Journal", found that consuming three servings of fries per week increases the risk of developing type 2 diabetes by around 20%. The risk from fries was found to be significantly higher due to the presence of fats, salt, and compounds formed during frying.
While potatoes can be part of a healthy and sustainable diet, whole grain products should take precedence. Potatoes, with their low ecological footprint, should not be overlooked as a nutritious carbohydrate source. Eating a similar amount of potatoes in boiled, baked, or mashed form does not have the same harmful effects on diabetes risk.
Less processed potato dishes are preferable in a healthy diet. The study did not consider the type of potato preparation or alternative carbohydrates consumed instead of potatoes in its debate about diabetes risk.
In conclusion, healthier alternatives involve choosing whole grains, legumes, and non-starchy vegetables over fries, and preparing potato-based dishes with less fat and more fiber to reduce the risk of type 2 diabetes effectively. The method of preparation matters significantly, as frying potatoes produces unhealthy compounds that contribute to increased risk.
- The study highlights the importance of incorporating fiber-rich foods like whole grains, vegetables, pulses, nuts, and seeds in every meal to balance blood sugar levels and lower the risk of type 2 diabetes.
- Science suggests that replacing three weekly servings of French fries with healthier options, such as whole grains, legumes, and non-starchy vegetables, could lower the risk of type 2 diabetes by approximately 19%.
- Health policy should focus on promoting healthier food choices and educating the public about the potential risks of certain food items, such as French fries, in the context of chronic diseases like type 2 diabetes.
- In the realm of health and wellness, fitness, and exercise, making conscious food choices that include fiber-rich whole grains and non-starchy vegetables can significantly contribute to preventing and managing chronic diseases like type 2 diabetes.
