Are Fried Potatoes Really Unhealthy?

As we saw in an earlier Real Food profile, potatoes are a versatile and nutrient-rich root vegetable. But like many other foods, they become less healthy when highly processed, particularly when transformed into products like French fries and potato chips.

It’s no surprise that fried foods are not necessarily nutritious and may have some health risks. Dumping food into a vat of hot oil, even if it is vegetable, can most certainly transform nutritious food into something harmful. Let’s explore the transformation of whole potatoes into fries and chips, discuss the implications, and examine potentially healthier alternatives.

To understand what makes these processed potato products unhealthy, it’s essential to know how they are made. Here’s an overview of how whole potatoes are transformed into potato chips and French fries:

1. Harvesting and Cleaning: Whole potatoes are harvested and washed to remove dirt and debris.
2. Slicing/Cutting: For chips, the potatoes are then sliced very thin, typically using a mechanized slicer for uniformity. Fries are cut into uniform strips (either thin or thick, depending on the desired fry size).
3. Blanching: Some manufacturers briefly immerse the chips in hot water or oil to remove excess starch, which is called blanching. French fries are typically blanched in water or oil at lower temperatures to soften them and remove excess starch.
4. Pre-Frying and Frying: Fries undergo a pre-frying step at low temperatures, partially cooking them. The potato chips are submerged in oil and fried at high temperatures (usually around 350°F to 375°F) for a few minutes until crispy.
5. Seasoning and Packaging: For chips, after frying they are salted or flavored and then packaged for distribution.
6. Freezing/Final Frying: Many French fries are frozen before packaging, which allows for storage and mass distribution. When fries are prepared at home or in restaurants, they are fried again at high temperatures until golden and crispy.

The most common oil used to fry potatoes, especially for commercial products like French fries and potato chips, is vegetable oil. This term typically refers to a refined (processed) blend of oils, often including soybean oil, canola oil, and corn oil. In the fast-food industry, soybean oil is one of the most popular choices because it’s relatively inexpensive and has a neutral flavor.

While potatoes can be nutritious, the action of frying them in refined oil and adding salt and preservatives transforms this staple food into something to limit and/or avoid completely due to the following reasons:

1. High Fat Content: French fries and potato chips are often deep-fried in vegetable oils that are high in omega-6 fatty acids. Diets high in these unsaturated fats can skew the ratio of omega-6 to omega-3 fatty acids in the body. Additionally, such fats tend to become more unstable when cooked at high temperatures. Excess omega-6 fats in relation to omega 3 fats, and fats which have been made unstable, can both contribute to unhealthy types of inflammation.
2. Excessive Sodium: Processed potato products are typically high in salt, which may be of concern to some.
3. Refined Carbohydrates: During processing, much of the potato’s natural fiber is lost. What remains are mostly simple carbohydrates, which can cause blood sugar spikes and are linked to obesity and diabetes.
4. Calorie Density: Both chips and fries are calorie-dense, meaning they pack a lot of calories in a small serving. This makes it easy to overeat.

Not all potato chips and fries are created equal—some are more detrimental to health than others. Some of the more processed versions to limit include:

• Flavored Potato Chips: These are typically loaded with artificial flavorings, preservatives, and excessive amounts of sodium.
• Kettle-Cooked or Double-Fried Chips: While marketed as being more natural, these chips are often higher in fat due to longer frying times.
• Cheese-Covered or Sour Cream Chips: Additives like cheese and cream flavorings increase saturated fat and sodium content.
• Baked Chips with Added Sugars or Additives: While baked chips are often perceived as a healthier option, some brands add sugar, starches, and preservatives to enhance flavor, which diminishes their health benefits.

One of the concerns with processed potato products is the presence of acrylamide, a chemical that forms when foods are cooked at high temperatures (above 248°F). Acrylamide is produced when amino acids and sugars react under heat, giving fried foods their browned and crispy texture. Acrylamide is classified as a potential carcinogen by the International Agency for Research on Cancer. Animal studies have shown that consuming large amounts of acrylamide increases the risk of cancer, although more research is needed regarding the effects on humans.

One way to reduce acrylamide is by cooking at lower temperatures and avoiding over-browning. Opting for baking or air frying can also reduce acrylamide formation.

Are There Healthier Forms of Potato Chips and Fries?

Fortunately, there are healthier alternatives to traditional French fries and potato chips:

Air-Fried French Fries: Air fryers use hot air circulation to cook foods with minimal oil, retaining much of the potato’s nutrients while reducing the fat content.

Sweet Potato Fries: Sweet potatoes have a lower glycemic index than regular potatoes and are rich in nutrients like beta-carotene. Baked or air-fried sweet potato fries offer a healthier alternative than fried.

Veggie Chips: Some brands make chips from vegetables like beets, kale, or carrots. While these options are lower in calories and fat, they may still contain added sodium and preservatives, so be sure to check the label.

Potatoes Fried in Avocado, Coconut, or Olive Oil: If you must fulfill the urge to crunch on salty chips or fries, it’s best to look for those fried in these more stable, less refined oils.

Fewer Ingredients are Better: Look for brands that just consist of three ingredients: potatoes, oil, and salt.

Homemade Options: Making your own fries or chips allows you to control the ingredients. Baking or using healthier oils like olive oil and avocado oil can make a significant difference in nutritional value.

Keep in mind that even healthier forms of fries and chips can become unhealthy when consumed in large quantities. Watching portion sizes and pairing these snacks with minimally processed foods is always a good idea.

Or you can just choose to avoid them. Steaming, baking, or boiling are the healthiest cooking methods for potatoes, as these methods retain the most nutrients and do not involve the addition of fats and salt. Learn here.

The bottom line? French fries and potato chips may be delicious, but they come with health risks. Those can be reduced by choosing products made with fewer ingredients and certain types of oil, and more so by eating chips and fries that are baked, air-fried, homemade, or made from sweet potatoes or other non-starchy veggies.