Disclaimer: The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or before making any changes to your health regimen.

For many of us, potatoes are a comfort food staple—served baked, mashed, or fried alongside family dinners for generations.

But new research suggests that how we prepare these beloved spuds could be affecting more than just our waistlines.

A long-term Harvard study has linked some potato dishes—especially French fries—to a higher risk of type 2 diabetes.


The good news? Not all potatoes are off the table.

With a few simple swaps, you can keep enjoying them while supporting your long-term health.

The study that’s stirring up the potato debate​

Harvard researchers tracked over 205,000 adults for more than 30 years to study how different forms of potato consumption impact diabetes risk.

The standout finding: eating just three servings of French fries per week was associated with a 20% higher risk of developing type 2 diabetes.

That’s a significant number, especially for older adults who may already be managing other health concerns.

But there’s a silver lining—baked and boiled potatoes didn’t show the same risk.

It turns out the danger isn’t the potato itself—it’s how it’s cooked.

Also read: The surprising truth about why your favorite potato chips now cost a fortune​

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What makes fries more harmful?​

French fries are typically deep-fried in oil, making them calorie-dense, high in saturated fats, and loaded with salt.

This combination can spike blood sugar and contribute to insulin resistance, especially when fries are eaten alongside other processed foods like burgers or soda.

Even mashed potatoes may pose a problem, depending on how they’re made.

Recipes heavy on butter, cream, or cheese can add fat and calories that increase your risk, especially if served in large portions.

Also read: Are these everyday foods secretly hurting your health? What science now says about ultraprocessed items​

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Better swaps, better outcomes​

The researchers didn’t just issue a warning—they offered a solution.

Swapping potatoes for whole grains like quinoa, brown rice, or whole wheat bread was linked to a 19% decrease in diabetes risk.

Even switching to refined grains showed some improvement compared to fried potatoes.

As Dr. Walter Willett, one of the study’s lead authors, explained: “Small changes in our daily diet can have an important impact on the risk of type 2 diabetes.”

You don’t have to eliminate potatoes entirely—you just need to choose your versions wisely.

Also read: This could change what you eat—State targets 9 cancer-causing ingredients​

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Boiled potatoes pass the test​

If you love plain boiled potatoes, you’re in luck.

An Australian study found that boiled potatoes—when separated from fries and mashed varieties—had no impact on diabetes risk.

This preparation avoids added oils and heavy cream, making it a more diabetes-friendly option.

Just watch what you put on top—sour cream, butter, and bacon bits can undo the benefits.

Also read: Is processed meat riskier than soda? Here’s what new research says about your diabetes risk​

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Yes, potatoes still have health benefits​

It’s important not to demonize all potatoes. When prepared in healthy ways, potatoes offer:

• Antioxidants like flavonoids and carotenoids, which help fight inflammation.
• Resistant starch, a type of carb that feeds your gut’s good bacteria and may help manage blood sugar.
• Vitamin C, potassium, and fiber, all of which support healthy aging.

The key is balance and moderation—not total avoidance.

Also read: Ten patients, no more insulin—are we getting closer to curing diabetes?​

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Smarter potato habits for your plate​

Here are a few practical tips to enjoy potatoes without spiking your risk:

• Choose boiled or baked: Avoid the fryer and season with herbs, olive oil, or Greek yogurt instead of heavy toppings.
• Rethink mashed potatoes: Use broth or low-fat milk and skip the butter. Roasted garlic or fresh herbs can boost flavor.
• Watch your portions: One small potato is usually enough. Fill the rest of your plate with vegetables or lean protein.
• Add variety: Try sweet potatoes, which have a lower glycemic index and added nutritional benefits.
• Swap sides: Opt for a side salad, steamed veggies, or whole grains a few times a week in place of fries.

Making thoughtful choices about how you prepare and enjoy potatoes can go a long way in supporting better health, especially as you age.

You don’t have to give up your favorite foods—just consider healthier cooking methods and mindful portions.

It’s never too late to make small changes that lead to lasting benefits.

Read next: These 7 deceptive foods are secretly loaded with sugar—protect your health now!

Have you found ways to enjoy potatoes more healthfully? Do you have a favorite swap or tip for managing blood sugar through your diet? Share your ideas in the comments—we’d love to hear what’s worked for you.