French fries, a globally popular side dish, often face scrutiny regarding their health implications. While frequently associated with negative health outcomes, a nuanced understanding of their risks and benefits is essential. This article explores the various facets of french fry consumption, considering factors such as preparation methods, portion sizes, and individual dietary needs.
Caloric Content and Macronutrient Profile
French fries are high in calories because frying food can increase the number of calories you consume. Compared to other cooking methods, deep frying adds a lot of calories. Fried foods are typically coated in batter or flour before being fried. And when foods are fried in oil, they lose water and absorb fat, which further increases their calorie content. Generally speaking, fried foods are significantly higher in fat and calories than their non-fried counterparts.
For example, one small baked potato (138 grams [g]) contains 128 calories and 0.18 g of fat, while the same amount (138 g) of french fries contains 431 calories and 20 g of fat. As another example, a 100-g fillet of baked cod contains 105 calories and 1 g of fat, while the same amount of deep-fried fish contains 200 calories and 10 g of fat. As you can see, calories add up quickly when eating fried foods.
French fries are loaded with carbohydrates, which can lead to increased blood sugar levels. Carbohydrates are the main energy source for your body, and French fries get most of their calories from carbohydrates, mainly starch. Proteins are an essential part of our food, they are needed for the growth, repair, and maintenance of our body tissue. Unfortunately, French fries are decidedly lacking when it comes to protein. The fat content of French fries will depend largely on how they are cooked. Fats give us energy, are needed for hormone production and also help our bodies to absorb nutrients.
Micronutrient Composition
Micronutrients are vitamins and minerals which help to keep us healthy. French fries do have some of these, which add to their nutritional value. In terms of vitamins, French fries contain vitamins C and B6 as well as Folate. In terms of minerals, they contain Potassium, Phosphorus and Magnesium. The vitamin is important for brain development during pregnancy and infancy.
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Potential Health Risks
Consuming foods fried in unstable oils can have several negative health effects. In fact, eating them regularly can put you at a higher risk of developing diseases such as diabetes, heart disease, and obesity. Therefore, it’s probably best to avoid or severely limit your intake of commercially fried foods.
Acrylamide Formation
Acrylamide is a toxic substance that can form in foods during high temperature cooking such as frying, roasting, or baking. It is formed by a chemical reaction between sugars and an amino acid called asparagine. Starchy foods such as fried potato products and baked goods typically have higher concentrations of acrylamide. An older animal study suggests that it poses a risk for several types of cancer. However, most of these earlier studies used very high doses of acrylamide, 1,000-100,000 times the average amount that humans would be exposed to through diet. While a handful of human studies have investigated acrylamide intake, the evidence is mixed. One review found a modest association between dietary acrylamide in humans and kidney, endometrial, and ovarian cancers. Other studies indicate that dietary acrylamide in humans is not related to the risk of any common type of cancer. Animal studies suggest that dietary intakes of acrylamide may increase the risk of several types of cancer, but more studies in humans are needed before researchers can say for sure.
Trans Fat Content
Trans fats form when unsaturated fats undergo a process called hydrogenation. Food manufacturers often hydrogenate fats using high pressure and hydrogen gas to increase their shelf life and stability, but hydrogenation also occurs when oils are heated to very high temperatures during cooking. The process changes the chemical structure of fats, making them difficult for your body to break down, which can ultimately lead to negative health effects. In fact, trans fats are associated with an increased risk of many health conditions, including heart disease, cancer, diabetes, and obesity. Since fried foods are cooked in oil at extremely high temperatures, they are likely to contain trans fats. What’s more, fried foods are often cooked in processed vegetable or seed oils, which may contain trans fats before heating. When these oils are heated to high temperatures, such as during frying, their trans fat content can increase. In fact, one study found that each time an oil is reused for frying, its trans fat content increases. However, it’s important to distinguish between these artificial trans fats and trans fats that occur naturally in foods such as meat and dairy products. These have not been shown to have the same negative health effects as those found in fried and processed foods. Fried foods are often cooked in processed vegetable or seed oils. When heated, these oils can form trans fats, which are associated with a number of health problems, including an increased risk of several diseases.
Risk of Chronic Diseases
Several studies in adults have found an association between eating fried foods and the risk of chronic disease. Generally speaking, eating more fried foods is associated with a greater risk of developing type 2 diabetes, heart disease, and obesity.
Heart Disease
Eating fried foods may contribute to high blood pressure, low HDL (“good”) cholesterol, and obesity, all of which are risk factors for heart disease. In fact, two large, older observational studies found that the more often people ate fried foods, the greater their risk of developing heart disease was. One 4-year study with 16,479 participants concluded that eating 2 servings of fried fish per week is associated with a higher risk of cardiovascular disease. Meanwhile, those who ate a diet high in fruits and vegetables had a significantly lower risk. French fries have a lot of fat and salt that could raise the risk of cardiovascular disease.
Read also: A guide to the French way of eating
Diabetes
Several older studies have found that eating fried foods increases the risk of developing type 2 diabetes. A 2005 study found that people who ate fast food more than twice per week were twice as likely to develop insulin resistance as those who ate it less than once per week. Furthermore, in 2014, two large observational studies found a strong association between how often participants ate fried food and their risk of type 2 diabetes. Those consuming 4-6 servings of fried food per week were 39% more likely to develop type 2 diabetes than those consuming less than 1 serving per week. Similarly, those who ate fried food 7 or more times per week were 55% more likely to develop type 2 diabetes than those who ate less than 1 serving per week. As such, there have been many studies dedicated to finding a direct link between type 2 diabetes and French fries. Research analyzing the association between eating french fries as a substitute for complex carbohydrates, such as whole grains, and diabetes found that diabetes risk increased for those eating french fries and other conventional potato dishes. For pregnant moms, eliminating french fries may be helpful in avoiding gestational diabetes.
Obesity
Fried foods contain more calories than their non-fried counterparts, so eating a lot of them can significantly increase your calorie intake. This can contribute to weight gain. Furthermore, studies indicate that the trans fats in fried foods may play a significant role in weight gain, as they can affect the hormones that regulate appetite and fat storage. Regardless of whether it’s due to high calorie content or high trans fat content, multiple observational studies have shown a positive association between fried food intake and obesity. Epidemiologic observations suggest increased potato consumption correlates with weight gain, adiposity, and diabetes risk, whereas nut consumption is associated with weight control and metabolic health.
Individuals who regularly consume fried foods may be at a higher risk of developing type 2 diabetes, heart disease, and obesity. It seems that the greater your intake is, the greater your risk will be.
Other Potential Concerns
Another issue with traditional french fries from white potatoes involves the complexity of the carbohydrates they contain. Eating french fries and other foods high in phosphorus and sodium acid pyrophosphate can potentially lead to elevated blood phosphorus levels. Western dietary habits, including french fries and other fast foods, seem to be an indicator of asthenozoospermia, a condition involving slow-moving sperm. French fries calories from McDonald’s contain much more of your recommended amount of omega-6 than omega-3. While it is rare, potato allergy is possible for some people. A study in Puerto Rico found that a diet high in french fries calories, meat and processed meat contributed to a high “allostatic load,” which refers to accumulated wear and tear associated with chronic stress.
Healthier Alternatives and Preparation Methods
If you enjoy the taste of fried foods, consider cooking them at home using healthier oils or alternative “frying” methods.
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Healthier Oils
The type of oil used for frying heavily influences the health risks associated with fried foods. Some oils can withstand much higher temperatures than others and are therefore safer to use. Generally speaking, oils that consist mostly of saturated and monounsaturated fats are the most stable when heated.
Coconut, olive, and avocado oils are among the safest and most stable for frying:
- Coconut oil: More than 90% of the fatty acids in coconut oil are saturated, which means this oil is very resistant to heat. In fact, studies have shown that even after 8 hours of continuous deep frying, its quality does not deteriorate.
- Olive oil: Olive oil contains mostly monounsaturated fats, so it’s relatively stable for high temperature cooking.
- Avocado oil: The composition of avocado oil is similar to that of olive oil. It also has an extremely high heat tolerance, which makes it a great choice for deep frying.
Using these healthier oils may decrease some of the risks associated with eating fried foods. But note that these are the most stable oils for frying, not necessarily the most nutritious ones in general. As a general rule, you should go for an oil with a high smoke point and low levels of polyunsaturated fats.
Cooking oils that contain large amounts of polyunsaturated fats are far less stable and are known to form acrylamide when exposed to high heat. Examples include canola oil, soybean oil, cottonseed oil, corn oils, sesame oils, sunflower oils, safflower oil, grapeseed oil, and rice bran oil. Restaurants commonly use these oils because they tend to be cheaper. But you should avoid these oils for deep frying at home.
Alternatives to Traditional Frying
You may also want to consider alternative cooking methods such as:
- Oven-frying: This method involves baking foods at a very high temperature (450°F or 232°C), which allows foods to get crispy using little or no oil. Baking French fries is much healthier than traditional deep frying, mainly because this method of cooking produces fewer calories and less fat content in the fries.
- Air-frying: You can also “fry” foods in a hot air fryer. These machines work by circulating extremely hot air around food. The foods end up crispy on the outside and very moist on the inside, similar to traditionally fried foods, with the use of 70-80% less oil. Air frying is currently one of the most popular ways to cook food, and it is also one of the most popular ways to cook French fries.
- Grilling: Grilling, similar to baking, falls somewhere between air frying and deep frying in terms of healthiness. Grilling requires only a little bit of oil as it uses lower cooking temperatures. This helps to give the fries a crisp and smoky flavour.
Coconut, olive, and avocado oils are among the most stable oils to fry foods in. You can also try oven-frying and air-frying, cooking methods that yield similar results while using very little oil.
Other Tips
To limit your exposure to acrylamide, cut and then soak your potatoes before cooking. You should also never keep raw potatoes in the fridge to reduce acrylamide consumption.
Portion Size and Frequency of Consumption
The higher risk of death was noted among those who ate French fries more than twice a week. Portion size matters. This study didn't provide details of how many fries study subjects ate at one sitting, but an "official" serving is just 10 to 15 individual fries (130-150 calories). Most fast food establishments serve three to four times that amount! But, if we think of them as an occasional indulgence and understand what a single portion of French fries looks like, there's no reason to eliminate them from your diet.
French Fries vs. Sweet Potato Fries
French fries and sweet potato fries differ in nutritional value. French fries, made from white potatoes, are typically higher in calories, carbohydrates, and fat: especially when deep-fried. On the other hand, sweet potato fries are higher in fibre, vitamin A, and beta-carotene, offering more antioxidant benefits. They also have a slightly lower glycemic index, which can be beneficial for blood sugar control. If you’re making homemade french fries using sweet potatoes or purple potatoes, then french fries calories can offer some great benefits. Really want that classic potato taste? Well, what about the colorful option of purple sweet potato french fries?
Recent Research and Considerations
Researchers investigated the association between intake of potatoes prepared by different methods (boiled, baked, or mashed versus French fries) and risk of type 2 diabetes. Their findings are based on more than 205,000 health professionals from three large US studies carried out between 1984 and 2021. After adjusting for lifestyle and dietary factors related to diabetes risk, the researchers found that for every three weekly servings of total potato, the rate of type 2 diabetes increased by 5% and for every three weekly servings of French fries, the rate increased by 20%. Replacing three weekly servings of total potato with whole grains lowered the type 2 diabetes rate by 8%. This is an observational study so no firm conclusions can be drawn about cause and effect and the researchers can’t rule out the possibility that other unmeasured factors may have influenced their results. Nevertheless, they conclude: “Our findings underscore that the association between potato intake and type 2 diabetes risk depends on the specific foods used as replacement.
A 30-d RCT of 180 adults prescribed calorie-matched (300 kcal/d, n = 60 participants/group) than consumed 1 of the following: 1) almonds (almond group), 2) French fries (potato group), or 3) French fries with herb/spices mix (potato + herb/spices group). Baseline and 30-d FM were measured by DXA (primary outcome), with secondary outcomes including body weight and carbohydrate metabolism markers [glycated hemoglobin (HbA1c), fasting blood glucose and insulin, HOMA-IR)]. There were no significant differences in FM or in glucoregulatory biomarkers after 30 d of potato consumption compared with almonds. Results do not support a causal relation between increased French fried potato consumption and the negative health outcomes studied. This compensation results in substantially less change in body energy stores than would be predicted.
Allergies
No matter what food is being talked about, allergens should always be a consideration. While allergies to raw potatoes are considered rare, there are some reports documenting severe allergic reactions, including anaphylaxis. However, normal reactions to potato allergies are usually milder, more akin to hay fever or birch tree allergies. These symptoms can include tingling in the mouth and lips, but can progress to having difficulty breathing. Another consideration when assessing the allergen potential of your French fries is the oil they are cooked in.