The most dangerous sources of carbohydrates for health have been revealed

Potatoes themselves may be far less dangerous to health than many people have come to believe. A large-scale study revealed an unexpected nuance: the increased risk of developing type 2 diabetes is primarily associated with French fries, while boiled, baked, or mashed potatoes do not pose such a threat.

The results of the study were published in the prestigious journal The BMJ.

Potatoes are a source of fiber, vitamin C, magnesium, and a whole range of other beneficial nutrients. Nevertheless, due to their high starch content and high glycemic index, they have long been listed among the "suspects" when it comes to increasing diabetes risk. The authors of the new study posed an important question: does this risk depend on the method of preparation and on what exactly replaces potatoes in one's daily diet?

To find the answer, scientists analyzed data from more than 205,000 American healthcare professionals who participated in three long-term studies. The observation spanned nearly 40 years — from 1984 to 2021. During this period, type 2 diabetes was diagnosed in 22,299 individuals. After adjusting for lifestyle and other significant factors, it was found that every three servings of potatoes per week were associated with an approximately 5% increase in the risk of type 2 diabetes.

However, the main "culprit" turned out to be French fries specifically. Consuming three servings of this dish per week was associated with a 20% increase in diabetes risk. At the same time, an equivalent amount of boiled, baked potatoes, or mashed potatoes showed no statistically significant increase in disease risk.

In addition, the researchers assessed what happens when potatoes in the diet give way to other sources of carbohydrates. The most beneficial replacement option turned out to be whole grain products.

Replacing three weekly servings of potatoes with whole grain products was associated with an 8% reduction in diabetes risk. And when whole grains specifically replaced French fries, the potential risk reduction reached an impressive 19%. White rice demonstrated an entirely different picture: substituting it for potatoes or dishes made from boiled and baked potatoes was, on the contrary, associated with a higher risk of developing diabetes.

According to the study's authors, for diabetes prevention it is far more important not to give up potatoes entirely, but rather to limit the consumption of French fries and increase the share of whole grain products in one's daily diet.