Love Fries? New Research Shows a Way to Eat Potatoes Without Spiking Blood Sugar
Experts say you don't have to swear off your favorite side dish with diabetes
Love potatoes? Us too. In fact, the USDA estimates that the average American eats 117 pounds of spuds per year. And in good news, a new study from Harvard T.H. Chan School of Public Health of more than 205,000 adults found that enjoying baked, boiled or mashed potatoes three times per week wasn’t associated with an increased risk of type 2 diabetes. But findings on French fries were sobering: Eating them three times weekly increased diabetes risk by 20 percent.
Among the reasons fried potatoes are particularly problematic: “French fries are typically deep-fried in oil, which adds significant saturated fat and calories, contributing to weight gain and insulin resistance over time,” notes Martha Theran, MS, RD/RDN, registered dietician and educator at Pritikin Longevity Center. Plus, fried foods can trigger inflammation and oxidative stress, which can raise the risk of diabetes. (See more diabetes risk factors here.)
So what’s a French fry lover to do? Switching up your preparation method and eating baked potatoes or boiled potatoes, as the Harvard study suggests, is an obvious fix. (Sweet potatoes are a healthier pick too). And replacing fries with whole grains such as whole grain bread, pasta or farro is an even better option. According to the study authors, the strategy lowered diabetes risk by 19 percent.
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How to make fries more blood sugar-friendly
If you can’t give up fries entirely, don’t despair. There are ways to enjoy them in moderation, especially for people with type 2 diabetes or those watching their blood sugar. Here’s how to enjoy the starchy vegetable without sending your blood glucose levels soaring.
Break out the air fryer
Air-frying or roasting “fries” in the oven saves on fat and calories. Plus, the FDA notes that these preparation methods reduce levels of acrylamide, a chemical formed during oil-frying. “Chronic exposure to acrylamide has been linked to elevated fasting glucose, insulin resistance and beta cell dysfunction,” explains registered dietitian Jennifer Pallian, BSc, RD, food scientist and recipe developer at Foodess Creative, Inc.
Indeed, a study in The International Journal of Molecular Sciences found that acrylamide has toxic effects on insulin-secreting beta cells in the pancreas. And research in the journal Scientific Reports linked high intakes of the chemical to increased diabetes risk in women.
Start with fresh potatoes
Making your own fries from fresh-cut potatoes avoids another hidden blood sugar hazard. “Fast food and frozen fries are sometimes coated with dextrose, a form of sugar,” notes Amanda Dvorak, a certified personal trainer and nutrition coach at Garage Gym Reviews. As a result, these fries can trigger more pronounced increases in blood sugar levels.
And when prepping fresh potatoes, Theran advises passing on the peeler. “Leaving the skin on adds valuable fiber and antioxidants that help slow digestion and reduce blood sugar spikes,” she notes. “The skin also enhances satiety, which supports better portion control and weight management—important factors for diabetes prevention and care.”
Consider a condiment swap
According to a USA Today poll, 73 percent of us eat our fries with a condiment —and ketchup is our number one pick. But ketchup can contain up to four grams of sugar per tablespoon, and the bulk of that sugar may come from high fructose corn syrup. That’s a potential problem, since a study in the journal Mayo Clinic Proceedings found added fructose was a “principal driver” of diabetes.
To add tangy taste without adding sugar, sprinkle fries with apple cider vinegar (ACV). Its acetic acid aids in glucose control. Experts reporting in the journal Frontiers in Nutrition found that consuming 2 tsp. of ACV per day lowered fasting blood sugar.
Another swap Dvorak suggests: seasoning fries with your favorite herbs and spices. “Herbs and spices instead of extra salt can support heart health, which often goes hand in hand with blood sugar regulation,” she says.
Have fries as a side
Eating potatoes and other starchy carbs on their own is a surefire way to send blood sugar soaring. That’s why Theran recommends enjoying them as part of a well-balanced plate. “Adding grilled chicken, a salad or avocado can help slow the absorption of glucose into the bloodstream,” she notes. “Balanced meals that include protein, fiber and healthy fat reduce post-meal blood sugar fluctuations.” (Discover low-glycemic foods that won’t spike your blood sugar here.)
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