Could the Way You're Preparing Potatoes Increase Your Diabetes Risk?
Lindsay Knake
| 3 min read
Potatoes are the most popular vegetable in the United States.
Studies have noted a possible link between potatoes and Type 2 diabetes, but a new study published in BMJ found that link may depend on the ways potatoes are prepared.
Here is what to know about potatoes and their association with increased Type 2 diabetes risk.
The link between potatoes and Type 2 diabetes
The research, led by the led by the Harvard School of Public Health, looked at the diets of 205,107 people enrolled in three health studies for more than 30 years. Participants filled out questionnaires about their diets, including how often they ate whole baked, boiled and mashed potatoes and French fries. The participants also shared health and lifestyle changes, including diagnoses of Type 2 diabetes.
Of the more than 205,000 people in the study, 22,299 people reported developing Type 2 diabetes.
The Harvard study found:
- Three weekly servings of French fries increase the risk of developing Type 2 diabetes by 20%.
- Baked, boiled and mashed potatoes do not have a significant association with Type 2 diabetes.
- Eating whole grains may reduce the risk of Type 2 diabetes by 4%.
- Swapping French fries for whole grains could reduce the Type 2 diabetes risk by 19%.
- Replacing all potatoes with non-starchy vegetables and legumes is associated with a lower risk of Type 2 diabetes.
Potato consumption can have an effect on a diabetes diagnosis 12 to 20 years later, the researchers noted.
The connection between potatoes and Type 2 diabetes are not fully understood. Potatoes have a high glycemic index, and eating large amounts of potatoes can cause blood sugar and insulin levels to spike. This could eventually contribute to insulin resistance.
The researchers noted French fries also have added fats and salts, and deep frying potatoes at high temperatures forms compounds associated with adverse health outcomes such as Type 2 diabetes.
Whole grains are higher in fiber and have a lower glycemic index, which can reduce inflammation and lead to better health outcomes.
The Harvard study did not examine the health effects of replacing white potatoes with sweet potatoes.
How to prevent Type 2 diabetes
More than 38 million Americans have diabetes, and more than 90% have Type 2 diabetes, according to the U.S. Centers for Disease Control and Prevention (CDC). A further 96 million people have prediabetes, which means they are at risk of developing diabetes, and more than one in eight do not know.
As many as 90% of Type 2 diabetes and prediabetes cases are largely preventable with a healthy diet and exercise, according to Harvard.
To prevent diabetes and prediabetes or manage the condition, a healthy diet consists of:
- Fresh, non-starchy, high-fiber vegetables and fruits
- Whole grains
- Water, unsweetened tea and coffee
- Lean meats, fish and beans
- Healthy cooking oils such as olive oil
- Smaller portion sizes
- Limited sugary drinks, alcohol, ultra-processed foods and red meat
Regular exercise is another key part of preventing and managing diabetes. The CDC recommends 150 minutes of exercise per week, or 30 minutes a day, five days a week.
Get annual physicals and screenings recommended by your primary care provider.
Image: Getty Images
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