A recent Harvard study has found that eating potatoes can increase the risk of developing type 2 diabetes — but the risk varies greatly depending on how the potatoes are prepared.
Researchers tracked the diets of over 205,000 people for more than 30 years. They discovered that eating three servings of French fries per week increased the risk of diabetes by 20%, while other forms of potatoes, such as baked or mashed, showed no significant link to higher risk.
Replacing any type of potato with whole grain foods lowered diabetes risk by 4%, and substituting French fries with whole grains cut the risk by 19%. Even swapping fries for refined grains like white bread showed some improvement.
Another study from Australia found similar results, highlighting that boiled potatoes had no association with increased diabetes risk, unlike fries and mashed potatoes, which often contain added fats like butter and cream.
Potatoes themselves offer important health benefits. They are rich in antioxidants and resistant starch, which supports gut health and blood sugar control. Additionally, naturally occurring compounds in potatoes have shown potential cancer-fighting properties in recent research.
Experts emphasize that the key to healthy potato consumption lies in preparation. Avoiding frying and heavy toppings like sour cream, butter, and bacon can help preserve their nutritional value and reduce health risks.
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