The most dangerous sources of carbohydrates for health have been named

Potatoes themselves may not be as harmful to health as commonly believed. A large study has shown that an increased risk of developing type 2 diabetes is primarily associated with French fries, while boiled, baked, or mashed potatoes did not demonstrate such an association.

The results were published in the journal The BMJ.

Potatoes contain fiber, vitamin C, magnesium, and other beneficial nutrients. However, due to their high starch content and high glycemic index, they are often linked to an increased risk of diabetes. The authors of the new study set out to determine whether this risk depends on the method of preparation and what dishes replace potatoes in the diet.

To do this, the researchers analyzed data from more than 205,000 American healthcare professionals who participated in three long-term studies. The observation period lasted nearly 40 years — from 1984 to 2021. During this time, type 2 diabetes was diagnosed in 22,299 participants. After accounting for lifestyle and other factors, the researchers 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 most pronounced association was observed for French fries. Consuming three servings of this dish per week was associated with a 20% increase in diabetes risk. At the same time, the same amount of boiled, baked potatoes, or mashed potatoes was not associated with a statistically significant increase in disease risk.

The researchers also assessed what happens when potatoes are replaced with other sources of carbohydrates. Whole grain products turned out to be the most favorable option.

Replacing three weekly servings of potatoes with whole grain products was associated with an 8% reduction in diabetes risk. If French fries were replaced with whole grains, the potential risk reduction reached 19%. White rice showed a completely different result. Replacing potatoes or dishes made from boiled and baked potatoes with white rice was, on the contrary, associated with a higher risk of developing diabetes.

According to the researchers, when it comes to diabetes prevention, it is more important to focus not so much on completely giving up potatoes, but rather on limiting French fries and increasing the proportion of whole grain products in the diet.