Are French Fries Really That Unhealthy? Here’s What Science Says

French fries are, without a doubt, one of the most popular foods in the US. According to Talker Research, Americans consume around 5.6 billion pounds of them every year. But new research suggests that eating fries too often could carry serious health risks.

A study from the Harvard T.H. Chan School of Public Health, published in The British Medical Journal, found that eating French fries three or more times per week was linked to a 20 percent higher risk of developing type 2 diabetes. To reach these findings, researchers analyzed data from more than 205,000 adults across the US. 

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Does that mean fries should be off the menu altogether? Not necessarily. The good news: other potato preparations, like baked, boiled, or mashed, did not show a significant link to type 2 diabetes. This suggests the problem isn’t potatoes themselves, but the deep-frying process.

Are French fries always unhealthy?

We’ll put you out of your misery: no, French fries aren’t always unhealthy. It all comes down to how they are cooked. 

Potatoes themselves are highly nutritious. As a root vegetable, they’re a good source of fiber, carbohydrates, vitamin C, magnesium, and potassium. They also provide antioxidants like flavonoids and carotenoids. In fact, research suggests that eating more potatoes may even help reduce the risk of certain diseases.

“I often tell clients to consider swapping some of the rice or pasta that they eat each week for potatoes,” nutritionist Sophie Trotman told The Telegraph. “Potatoes contain a lot of micronutrients, as well as a good amount of fiber and resistant starch, both of which are crucial to gut health and may help prevent bowel cancer.”

The healthiest ways to enjoy potatoes are boiled, mashed, roasted, air-fried, or baked. The least healthy? Processed and deep-fried versions, such as those from fast-food chains or the frozen aisle. Processing strips away many of the natural nutrients, while frying adds extra fat and calories.

The good news: you can still make French fries in much healthier ways. 

5 healthier ways to make French fries

Deep-frying isn’t essential. With just a potato, a little olive oil, and an oven, you can make a lighter, more nutritious version. Here are some healthier French fry recipes for inspiration.

Lauren Toyota

1 Supreme Vegan Nacho Fries With Tofu Bacon Crumbles

In this tasty nacho fries recipe, the French fries are made from scratch with boiled and baked potatoes. A savory tofu topping and a creamy homemade nacho cheese sauce, made with simple ingredients like carrots, garlic, and nutritional yeast, add both flavor and extra nutrition.
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Beautiful Ingredient

2 Oil-Free Air Fryer French Fries

If you want to keep it simple, this recipe from Beautiful Ingredient requires just potatoes, salt, pepper, and an air-fryer. The crispy, delicious texture comes from cutting the potatoes really thin. “There is no need to add any ingredients other than thin-cut potato strips,” says recipe developer Kari Gray. “Though if you’d like them to be salty, it helps to add salt while the potato is raw so that it sticks well.”
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HealthyGirl Kitchen

3 Crispy Baked French Fries

No air fryer? No problem. In this recipe, Danielle Brown of HealthyGirl Kitchen shows how to make restaurant-quality crispy French fries in the oven without a drop of oil. The secret? Ice water. “Quite honestly, these taste just as good, if not better,” says Brown.
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The Healthful Ideas

4 Vegan Loaded Greek Fries

The crispy base of this recipe is composed of oven-baked fries, lightly coated in avocado oil and seasoned with plenty of dried herbs and garlic. They’re topped with red onion, fresh parsley, and vegan feta for extra flavor and texture.
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The Spruce Eats

5 Baked Vegan Sweet Potato Fries

Want to make your fries even healthier? Try sweet potatoes instead. They’re packed with nutrients like vitamins A, C, and B6, plus beta-carotene. Slice them thin, season with spices, drizzle with extra virgin olive oil, and bake until crispy and delicious.
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