French fries are one of the world’s most beloved comfort foods, but new research suggests that enjoying them too often may carry hidden risks.
A study following more than 150,000 participants over several decades found that eating French fries three or more times per week was associated with a 20 percent higher risk of developing type 2 diabetes compared to those who ate them less frequently.
The issue lies in how they are processed and cooked.
Industrially prepared fries are often peeled, soaked in sugar solutions, and fried in refined oils at very high temperatures.
This process removes much of the natural fiber, increases calorie density, and can introduce harmful compounds such as trans fats and advanced glycation end products.
Together, these changes can drive blood sugar spikes, inflammation, and eventually insulin resistance.
Nutrition experts emphasize that fries are considered an ultra-processed food, a category of products linked to a wide range of chronic diseases.
A large meta-analysis involving over one million people found that consuming high amounts of ultra-processed foods was linked to a 31 percent higher risk of developing type 2 diabetes, even after accounting for other lifestyle factors.
The additives, preservatives, and emulsifiers in these foods may alter the gut microbiome, promote systemic inflammation, and disrupt appetite regulation in ways that extend far beyond the calories alone.
The impact of ultra-processed foods is not limited to diabetes.
A recent review published in Nature Reviews Endocrinology concluded that ultra-processed foods play a driving role in the global obesity epidemic, largely because of their energy density and their ability to override the body’s natural signals of fullness.
This means that the more often these foods appear in the diet, the greater the risk of overeating and developing conditions such as heart disease, obesity, and metabolic disorders.
But here is the encouraging news: moderation makes a real difference.
An occasional serving of fries is unlikely to cause harm when balanced within an otherwise nutrient-rich diet.
The most important factor is the overall dietary pattern.
Meals that include fiber from vegetables and whole grains, protein from sources like beans or fish, and healthy fats from olive oil or avocado can help buffer blood sugar responses and reduce long-term risk.
For those who love the flavor and crunch of fries, healthier alternatives exist.
Oven-baked potato wedges with the skin left on, or air-fried sweet potato strips seasoned with herbs, retain much of the potato’s natural fiber and nutrients while avoiding the excess oils and additives.
Even reheating cooled potatoes can increase resistant starch, a form of fiber that supports gut health and helps regulate blood sugar.
These small adjustments, practiced consistently, can have a meaningful effect on health over time.
Ultimately, the research reminds us that the foods we eat every day shape our long-term well-being.
French fries are not forbidden, but they should be considered an occasional treat rather than a staple.
By emphasizing whole, minimally processed foods and being mindful of how often ultra-processed options appear in our diet, we can enjoy flexibility without sacrificing health.