An international research team, including an expert from the University of Cambridge, UK analysed nearly four decades of dietary data from more than 205,000 health workers in the US to explore the relationship between potato consumption and type 2 diabetes risk.
Over the course of the research period, 22,000 cases of the type 2 diabetes were recorded.
The study found that individuals who consumed French fries three times per week had a 20 per cent greater risk of developing type 2 diabetes, while those eating them five times weekly faced a 27pc increased risk.
In contrast, eating baked, boiled or mashed potatoes was not associated with a heightened risk.
Commenting on this study, Emma Pike, deputy head of clinical at Diabetes UK, says while there’s no one-size-fits-all diet to prevent type 2 diabetes, the foods we eat can play a vital role in reducing our risk.
“A healthy, balanced diet that includes whole grains, fruit and vegetables, unsweetened dairy and lean proteins like chicken, fish, beans and pulses, can help lower your risk,” says Pike.
“At the same time, cutting back on sugar-sweetened drinks, red and processed meats, refined carbs like white bread, sugary snacks and some fried foods can also make a big impact as these are associated with an increased risk of type 2 diabetes.
“It’s not about perfection, but about making small, sustainable changes that support your long-term health.”
Here are six simple swaps that could reduce your risk of type 2 diabetes and support long-term health:
1. Swap boxed sugar cereals with milk for Greek yoghurt, muesli and berries.
“Some cereals like granola and cereal clusters may seem healthy but can be high in added sugar and unhealthy fats,” says Pike.
“When choosing cereal, check the front of pack label and look for options with the most green lights.
“Another great alternative is Greek or natural yoghurt, which you can top with fruit and a sprinkle of seeds for added fibre and nutrients.”
Rosie Carr, dietician at healthy eating plan Second Nature, agrees: “Sugary cereals cause rapid blood sugar spikes followed by crashes that increase hunger. Greek yoghurt provides protein that slows digestion, while muesli offers complex carbohydrates and fibre that support steady energy release. Berries add antioxidants with minimal impact on blood sugar.”
2. Swap fruit juice for whole fruit and make water your drink of choice.
“Fruit juice lacks the fibre of whole fruit, causing faster blood sugar rises,” says Carr.
“Whole fruits contain fibre that slows sugar absorption and supports gut health. Water keeps you hydrated without adding any sugar or calories.”
3. Swap supermarket sandwiches for a homemade version.
“Pre-packaged sandwiches typically contain refined carbohydrates, sugary sauces and preservatives while offering minimal protein,” says Carr.
“Creating your own sandwich with sourdough bread (or other bread from your local bakery), quality protein from cured meats and cheese, and fresh tomatoes provides a more balanced meal.
“Ensuring higher protein content than supermarket versions helps slow digestion and stabilise blood sugar levels.”
Wholegrain bread and extra veggies in particular attain lots of health benefits.
“Choose wholegrain bread for more fibre and add salad or veggies for more colour, flavour and texture plus the added bonus of vitamins and minerals,” suggests Pike.
4. Swap toast with jam for scrambled eggs on toast with wilted spinach.
Packed with protein from the eggs and wholegrains from the toast, this is a balanced option.
“Jam is essentially concentrated fruit sugar that rapidly raises blood glucose when spread on refined toast,” says Carr.
“Eggs provide high-quality protein and fat that significantly slows digestion and lowers hunger. Adding wilted spinach increases fibre, vitamins and minerals.”
5. Swap cookies and chocolate biscuits for plain ones.
“Instead of cookies or chocolate biscuits, try plain options like rich tea or digestives made with sunflower oil,” recommends Pike.
“If you’re after chocolate, go for two or three squares of dark chocolate, its stronger flavour means you may be satisfied with less.”
6. Swap crisps for mixed nuts with a pinch of salt.
Swapping crisps for a small, unsalted handful of mixed nuts is generally a healthier choice.
“Crisps provide refined carbohydrates with little nutritional value, while nuts offer protein, fat, fibre and micronutrients,” says Carr.
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