Craving this fast-food staple? Study says it could boost Diabetes risk by a troubling 20%

Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT

Type 2 diabetes is a developing health concern globally, and diet has a major role in its development. A recent analysis published in The BMJ indicates “it’s not the potato itself, but how it’s cooked and what you eat instead that matters.” The study discovered that French fries were connected to an elevated risk of type 2 diabetes, while baked, boiled or mashed potatoes were not. Replacing potatoes mainly fries for whole grains reduced that risk, but substituting them with refined carbs such as white rice pushed it higher.

Potatoes are nutritionally worth, offering vitamin C, potassium, B vitamins, fiber, and antioxidants, mainly when consumed with the skin. However, their high glycemic index, which can increase blood sugar, has made them under scrutiny in diabetes study. Earlier studies provided mixed outcomes, though fried potatoes were often discovered as the bigger concern. This recent study offers a clearer perspective by separating potato preparation techniques and modeling healthier food substitution.

Study Methodology

Researchers from the Harvard T.H. Chan School of Public Health examined almost 30 years of diet and health details from more than 205,000 U.S. adults joining in three large long-term studies: the Nurses’ Health Study, Nurses’ Health Study II, and the Health Professionals Follow-up Study. Every participant was a healthcare worker and healthy at the beginning. Every two to four years, they finished comprehensive food questionnaires that had questions about how often they intake different types of potatoes, from French fries to baked, boiled, or mashed varieties.

With time, fresh cases of type 2 diabetes were identified via follow-up surveys. Statistical techniques were used to account for variables like age, weight, lifestyle, and diet to isolate the possible role of potato intake. The researchers also modeled how the challenge might change if potatoes were substituted with other carbohydrate items.

Key Findings

• In the study period, 22,299 participants developed type 2 diabetes.
• Participants who consumed more potatoes tended to be less active, ingest more calories, and have reduced diet quality, often including higher consumption of red meat, refined grains, and sugary drinks. Baked, boiled, or mashed potatoes were consumed far more often than French fries.
• After adjusting for lifestyle and diet, consuming three extra servings of potatoes per week was linked with an almost 5% higher risk of type 2 diabetes. The rise was considerably higher for French fries, almost 20% while baked, boiled, or mashed potatoes had no significant change in risk.
  

Impact of Food Swaps

When the researchers modeled healthier replacements:

• Substituting three weekly servings of potatoes with whole grains reduced diabetes rates by almost 8%.
• Making the same replacement from French fries minimized risk by almost 19%.
• Switching baked, boiled, or mashed potatoes for whole grains resulted to a smaller 4% reduction.
• Substituting potatoes with white rice was linked with an increased risk.

What This Means in Real Life

It’s significant to note that this was an observational research, so it cannot prove causation. The outcomes show associations, meaning other unmeasured routines or health elements could influence the outcomes, even after adjustments for lifestyle and diet.

This study does not indicate you should avoid potatoes from your diet. Instead, it emphasizes the importance of “how you prepare them and what you eat alongside them.” Baked, boiled, or mashed potatoes can be used into a balanced diet, mainly when consumed with vegetables, lean protein, and healthy fats. French fries are best enjoyed when used occasionally rather than regularly; having them infrequently is fine, but making them an everyday staple may undermine health objectives.

For healthier choices, whole grains like quinoa, farro, barley, or brown rice are ideal choices. Conversely, substituting potatoes with refined carbohydrates, mainly white rice may elevate diabetes risk.


Source: EatingWell

Disclaimer: This article is intended for educational and informational purposes only and does not substitute professional medical advice. Always consult an expert healthcare provider before making dietary changes, mainly if you have prediabetes, type 2 diabetes, or are taking medications.

FAQs:

1. Can eating potatoes cause diabetes?
   Eating potatoes occasionally is unlikely to result in diabetes, but frequent intake of fried varieties like French fries may elevate risk.
2. Are baked or boiled potatoes safe for diabetics?
   Yes, baked, boiled, or mashed potatoes are normally safe when consumed in moderation.