That irresistible crunch, the salty hit, and the way an entire packet disappears in minutes make chips one of the world’s favourite snacks. But turning this occasional treat into a daily habit could spell serious trouble for your health. A new study published in The British Medical Journal (BMJ) warns that frequent consumption of fried potato products like French fries and chips may significantly increase the risk of type 2 diabetes, along with other health concerns such as high blood pressure, obesity, digestive issues and even cancer.
Daily fries and diabetes risk
The research, led by scientists from Harvard T.H. Chan School of Public Health and involving over 205,000 participants across three major U.S. cohort studies, revealed alarming numbers. Eating French fries five or more times a week was associated with a 27% higher risk of developing type 2 diabetes compared to those who rarely ate them. Even moderate consumption—just three extra servings per week—pushed diabetes risk up by 20%.
By contrast, the study found that boiled, baked or mashed potatoes showed little to no significant link with diabetes risk, underscoring that it is frying and processing that make potatoes a hazard when eaten regularly.
The sodium and calorie trap
Chips and fries are calorie-dense and loaded with sodium, both of which can quietly undermine health. Extra calories contribute to weight gain and obesity, while excess sodium raises blood pressure, straining the heart and blood vessels. Over time, this increases the likelihood of cardiovascular disease and stroke.
The lack of fibre also makes chips poor for digestion and gut health, often leaving people hungrier and prone to overeating later.
A chemical concern
Beyond calories and salt, frying starchy foods at high temperatures produces acrylamide, a chemical that research has linked to potential cancer risks. While occasional indulgence may not cause harm, daily consumption increases exposure to this compound, intensifying long-term health risks.
What happens if you swap your chips?
The study did not stop at identifying risks—it also explored healthier swaps. Replacing three weekly servings of French fries with whole grains lowered diabetes risk by 19%. Substituting total potato intake with whole grains reduced risk by 8%. Researchers highlighted that white rice, on the other hand, worsened the risk when used as a replacement.
“Our findings suggest that replacing fried potatoes, particularly French fries, with whole grains or non-starchy vegetables could meaningfully reduce the risk of type 2 diabetes,” the authors wrote in The BMJ.
Snack smarter, not harder
For those who crave crunch, nutritionists suggest alternatives such as roasted chickpeas, unsalted popcorn, vegetable sticks with hummus, or a handful of nuts. These not only satisfy cravings but also deliver protein, healthy fats and fibre.
The message from science is clear: a packet of chips is best enjoyed as a treat, not a daily habit. Overindulgence may quietly increase the risk of diabetes, high blood pressure, obesity and even cancer. The next time you reach for that bag, remember that what feels like comfort food could, over time, turn into a health hazard.
Daily fries and diabetes risk
The research, led by scientists from Harvard T.H. Chan School of Public Health and involving over 205,000 participants across three major U.S. cohort studies, revealed alarming numbers. Eating French fries five or more times a week was associated with a 27% higher risk of developing type 2 diabetes compared to those who rarely ate them. Even moderate consumption—just three extra servings per week—pushed diabetes risk up by 20%.
By contrast, the study found that boiled, baked or mashed potatoes showed little to no significant link with diabetes risk, underscoring that it is frying and processing that make potatoes a hazard when eaten regularly.
The sodium and calorie trap
Chips and fries are calorie-dense and loaded with sodium, both of which can quietly undermine health. Extra calories contribute to weight gain and obesity, while excess sodium raises blood pressure, straining the heart and blood vessels. Over time, this increases the likelihood of cardiovascular disease and stroke.
The lack of fibre also makes chips poor for digestion and gut health, often leaving people hungrier and prone to overeating later.
A chemical concern
Beyond calories and salt, frying starchy foods at high temperatures produces acrylamide, a chemical that research has linked to potential cancer risks. While occasional indulgence may not cause harm, daily consumption increases exposure to this compound, intensifying long-term health risks.
What happens if you swap your chips?
The study did not stop at identifying risks—it also explored healthier swaps. Replacing three weekly servings of French fries with whole grains lowered diabetes risk by 19%. Substituting total potato intake with whole grains reduced risk by 8%. Researchers highlighted that white rice, on the other hand, worsened the risk when used as a replacement.
“Our findings suggest that replacing fried potatoes, particularly French fries, with whole grains or non-starchy vegetables could meaningfully reduce the risk of type 2 diabetes,” the authors wrote in The BMJ.
Snack smarter, not harder
For those who crave crunch, nutritionists suggest alternatives such as roasted chickpeas, unsalted popcorn, vegetable sticks with hummus, or a handful of nuts. These not only satisfy cravings but also deliver protein, healthy fats and fibre.
The message from science is clear: a packet of chips is best enjoyed as a treat, not a daily habit. Overindulgence may quietly increase the risk of diabetes, high blood pressure, obesity and even cancer. The next time you reach for that bag, remember that what feels like comfort food could, over time, turn into a health hazard.
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