How to eat fries without the guilt
The good news: You don’t have to banish fries forever. You just need smarter swaps and a little creativity.
Oven-bake or air-fry: Skip deep-frying. A little olive or avocado oil goes a long way.
Sweet potato fries: Naturally sweeter, packed with fiber and beta-carotene, and easier on your blood sugar.
Veggie fries: Mix it up with carrot sticks, zucchini, beetroot, parsnip, or even asparagus. You get a crunch, color, and extra nutrients.
Portion control: Love fries? Fine. Keep the serving small and balance it with protein like grilled chicken, fish, or legumes. This helps slow sugar absorption.
Spice it up, not put salt: Use paprika, rosemary, thyme, oregano, garlic powder, or chili flakes for flavor without piling on sodium.
Baked, boiled, or mashed: Potatoes aren’t the enemy
The study also reminds us that not all potatoes are bad. Baked, boiled, or mashed versions can fit into a healthy, sustainable diet—especially when combined with whole grains, veggies, and lean proteins. The key takeaway: It’s all about preparation, portions, and pairing.
Researchers note that the study focused mainly on health professionals of European ancestry, so we need more diverse studies to fully understand the global picture. Still, the guidance aligns with current dietary recommendations: prioritise whole grains, enjoy potatoes in healthier ways, and be mindful of processed, fried foods.