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POTATOES are a British kitchen staple but cooking them a certain way might raise your risk of diabetes, a study has warned.
Researchers at Harvard University in the US said “not all carbs are created equal” and the way you prepare food is key.
Their study of more than 200,000 people found those who ate three or more servings of French fries per week were 20 per cent more likely to have type 2 diabetes.
The condition affects four million Brits and is linked to excess weight and sugary diets.
Results showed that boiling potatoes, mashing them or having jacket potatoes was not linked to the same risk.
But diabetes was even less likely in people who ate more grains, such as pasta and bread, than spuds.
Read more on healthy eating
Spuds are one of UK’s favourite foods
YouGov polling shows chips are Brits’ second favourite food, behind only roast chicken, and fish and chips ranks third.
Luckily mashed potato – not linked to diabetes in the study – ranks sixth.
Harvard study author Professor Walter Willett said: “Not all carbs – or even all potatoes – are created equal.
“The distinction is crucial when it comes to shaping effective dietary guidelines.
“The public health message here is simply that small changes in our daily diet can have an important impact on risk of type 2 diabetes.
“Limiting potatoes, and especially limiting French fries, and choosing healthy, whole grain sources of carbohydrate could help lower the risk.”
The NHS says people can reduce their chances of type 2 diabetes by staying slim, eating healthily and doing regular exercise.
Separate research by the University of Cambridge has found that basic healthy eating can reduce the risk of diabetes across all groups of people.
The analysis included 826,000 people across 33 studies on three different diets.
They included the Mediterranean, the Alternative Healthy Eating Index (AHEI) and Dietary Approaches to Stop Hypertension (Dash) diets.
Researchers suggest the eating habits, all of which place a focus on consuming more fruits, vegetables and whole grains, “can be promoted across all populations”.
How to lower your risk of type 2 diabetes
According to Diabetes UK, there are a few diet tweaks you can make to lower your risk of type 2 diabetes:
- Choose drinks without added sugar – skip out the sugar in your tea and coffee and stay away from fizzy and energy drinks
- Eat whole grains such as brown rice, wholewheat pasta, wholemeal flour, wholegrain bread and oats instead of refined carbs
- Cut down on red and processed meat like bacon, ham, sausages, pork, beef and lamb
- Eat plenty of fruit and veg – apples, grapes, berries, and green leafy veg such as spinach, kale, watercress, and rocket have been associated with reduced risk of type 2 diabetes
- Have unsweetened yoghurt and cheese
- Cut down on booze – and have a few days a week with none at all
- Have healthy snacks like unsweetened yoghurt, unsalted nuts, seeds and fruit and veg
- Eat healthy fats included in nuts, seeds, avocados and olive oil
- Cut down on salt
- Get your vitamins and minerals from food instead of tablets
