According to a recent study published in The BMJ, eating French fries three times a week can increase the risk of Type 2 diabetes by about 20%. If consumed five times a week, this risk can rise to as much as 27%.

Impact of Other Potato Preparations: Boiled, baked, or mashed potatoes do not significantly increase the risk—they were found to raise it by only about 5%.

Benefits of Swapping: Replacing French fries with whole grains (such as whole-grain pasta or bread) can reduce the risk by up to 19%. Replacing total potato intake with whole grains showed an 8% reduction in risk.

Low-Carbohydrate Alternatives: The study also found that replacing fries with refined carbs like white rice increases the risk and further predisposes individuals to diabetes.

Additional Insights
Study Framework: The research is based on nearly 36–40 years of data from three major U.S. cohorts (Nurses’ Health Studies and the Health Professionals Follow-up Study), involving over 205,000 participants and documenting more than 22,000 cases of diabetes.

Preparation Matters: French fries are often deep-fried in oils high in trans fats, which increases calorie content, free radicals, and inflammation—factors that heighten diabetes risk. In contrast, boiling or baking potatoes retains nutrients like fiber and potassium, making them a healthier choice.

Impact of Ultra-Processed Foods: High consumption of ultra-processed foods (like French fries) is linked to the development of Type 2 diabetes, as they can rapidly spike blood sugar levels and cause inflammation.

Importance of Healthy Choices: Health experts emphasize that small, consistent dietary changes—such as eating fewer fries, incorporating whole grains, and paying attention to cooking methods—can collectively reduce the risk of Type 2 diabetes significantly.