When it comes to health, not all spuds are created equal.

Fast Facts:

• New research found that eating French fries often raises type 2 diabetes risk—but other forms of potatoes don’t.
• Baking, boiling, or mashing potatoes avoids the adverse health effects of deep frying.
• The study also found that swapping potatoes for whole grains lowered diabetes risk even more.

Good news, spuds lovers: New research found that, although regularly eating French fries increased the risk of type 2 diabetes, eating potatoes in other forms—such as mashed, baked, or boiled—did not affect type 2 diabetes risk.¹

The study, published in The BMJ, also revealed that replacing any form of potatoes with whole grains could lower the likelihood of developing the disease.¹

This research isn’t the first to examine the effects of potatoes on diabetes risk. “We did this study because earlier research on potatoes and type 2 diabetes had mixed results—some studies showed a higher risk, others didn’t, and a few even suggested potatoes might be protective,” study author Seyed Mohammad Mousavi, PhD, a postdoctoral research fellow at Harvard University, told Health.

“One big issue was that many of those studies didn’t look at how the potatoes were prepared—like fries versus boiled—or what people were eating instead,” he said.

For Type 2 Diabetes, Potatoes Have a Bad Rap 

Blood sugar control is no small concern for Americans. According to the Centers for Disease Control and Prevention, as of 2024, about 38 million people in the U.S.—or one in 10—had diabetes, of which 90 to 95% had type 2.²

Diet plays a major role in the development and management of type 2—and potatoes have long been dogged by a reputation for being bad for blood sugar. Because they’re high in carbohydrates and have a high glycemic index (i.e., how quickly they raise blood sugar), many people with type 2 diabetes avoid them.

As Mousavi noted, some previous studies have lumped all types of potatoes together for their effects on type 2 diabetes. Results from three prospective cohort studies in 2015, for example, concluded that greater consumption of potatoes in general (but especially French fries) was associated with a higher type 2 diabetes risk.³ A 2018 study had similar results, showing a connection between potato consumption and risk—again, more so for French fries.⁴

Study Finds Potato Preparation Matters

Researchers wanted to take a more nuanced look at the connection between potato consumption and diabetes risk. Using data from three ongoing research programs, researchers followed over 200,000 health professionals for up to 36 years, regularly collecting detailed information about their diets and lifestyles. Dietary questionnaires showed the frequency with which they consumed French-fried, baked, boiled, or mashed potatoes. It also tracked their intake of whole grains.

By comparing this data with the number of new diagnoses of type 2 diabetes, the researchers determined that three servings weekly of French fries increased the risk of developing type 2 diabetes by 20%. Baked, boiled, and mashed potatoes, on the other hand, were not significantly associated with an elevated risk.¹

Meanwhile, swapping potatoes for whole grains had an even more positive outcome. Replacing three servings weekly of total potatoes with whole grains like whole wheat pasta, bread, or farro was estimated to lower the type 2 diabetes rate by 8%. Exchanging servings of French fries for whole grains lowered the rate by 19%.¹

Why Is This the Case?

When it comes to potatoes health, the cooking method can have a big influence. “The nutrient composition of food can change during preparation and cooking,” Alyssa Tindall, RD, PhD, an assistant professor of health sciences at Ursinus College, told Health. “For example, deep frying food, such as in the case of potatoes to make French fries, increases the fat content of the food, which can impact digestion, absorption, and disease risk.”

Previous research has shown that higher consumption of fried foods is significantly associated with risk of both type 2 diabetes and coronary artery disease.⁵

According to Mousavi, the oils and temperatures used for frying are major culprits here. “French fries are usually deep-fried at very high temperatures, often in oils that—during much of our study period—contained trans fats and produced other harmful compounds,” he said.

Cooking oils at extremely high temperatures can create oxidation, a driver of inflammation that may contribute to the development of type 2 diabetes.

On the other hand, cooking methods like baking, boiling, and mashing don’t usually add these elements. For this reason—and considering their beneficial nutrients like fiber and potassium—non-fried potatoes may actually improve diet quality in people with type 2 diabetes.⁶ In fact, the American Diabetes Association says potatoes can fit on a diabetes-friendly meal plan.⁷

As for the benefits of swapping potatoes for whole grains, fiber explains a lot, Tindall told Health. “Whole grains are usually rich in fiber, which maintains healthier blood glucose concentrations,” she said. “Fiber slows the absorption of carbohydrates (glucose) into the blood, which supports better glucose regulation.”

Building a Diet to Lower Your Diabetes Risk

Besides keeping French fries to a minimum, a host of other dietary strategies can help prevent type 2 diabetes. According to the National Institute of Diabetes and Digestive and Kidney Diseases, best practices include:⁸

• Eating smaller portions of foods that are high in calories, fat, and sugar.
• Drinking water instead of sweetened drinks like soda, sports drinks, and fruit juice.
• Choosing foods with less trans fat, saturated fat, and added sugars.
• Making healthy swaps where possible (subbing a baked potato for French fries is one good example).

Made consistently, these and other simple choices add up to risk reduction. “You don’t have to give up your favorite foods, but small changes—like eating fries less often, baking instead of frying, and choosing whole grains as your primary source of carb—can make a real difference for your long-term health,” said Mousavi.

Sources:

1. Mousavi SM, Gu X, Imamura F, et al. Total and specific potato intake and risk of type 2 diabetes: results from three US cohort studies and a substitution meta-analysis of prospective cohorts. BMJ. 2025;390:e082121. doi:10.1136/bmj-2024-082121
2. Centers for Disease Control and Prevention. Type 2 diabetes.
3. Muraki I, Rimm EB, Willett WC, Manson JE, Hu FB, Sun Q. Potato consumption and risk of type 2 diabetes: results from three prospective cohort studies. Diabetes Care. 2015;39(3):376-384. doi:10.2337/dc15-0547
4. Zhang Y, You D, Lu N, et al. Potatoes consumption and risk of type 2 diabetes: a meta‑analysis. Iran J Public Health. 2018;47(11):1627–1635. doi:10.18502/ijph.v47i11.6295
5. Cahill LE, Pan A, Chiuve SE, et al. Fried-food consumption and risk of type 2 diabetes and coronary artery disease: a prospective study in 2 cohorts of US women and men. Am J Clin Nutr. 2014;100(2):667-675. doi:10.3945/ajcn.114.084129
6. Johnston EA, Petersen KS, Kris-Etherton PM. Daily intake of non-fried potato does not affect markers of glycaemia and is associated with better diet quality compared with refined grains: a randomised, crossover study in healthy adults. Br J Nutr. 2020;123(9):1032-1042. doi:10.1017/S0007114520000252
7. American Diabetes Association. How potatoes can fit in a diabetes-friendly meal plan.
8. National Institute of Diabetes and Digestive and Kidney Diseases. Your game plan to prevent type 2 diabetes.

Important Notice: This article was originally published at www.health.com by Sarah Garone, where all credits are due. Fact checked by Nick Blackmer.