Get roasted, not fried
It’s time to get roasted, not fried—your potatoes, that is. Think of it this way: you like to tan, not burn, so why do it to your spuds? Stick with roasted over fried—your brain, gonads, and waist will thank you.
Depending what survey you read, Americans consume between 17 and 29 pounds of French fries a year[1]—that’s up to 77 large servings of McDonald’s fries annually (arguably the best fries on the planet according to our grandkids)! Or 2.5 servings of regular fries per week (you’ll see why I’m making a point of this below ).
Research published in BMJ (doi: https://doi.org/10.1136/bmj-2024-082121)reveals that for every three servings of fries consumed on average per week increase the risk of type 2 diabetes by 20%. While the average American is increasing their risk 20%, big consumers (those having 2.5 large fries a week) increase risk by over 40%. This is one of the many things fueling the epidemic and complications of type 2 diabetes and pre-diabetes that afflict around 135 million (40%) folks in this country. In contrast, replacing three servings of fries a week with whole grains cuts the risk of developing type 2 diabetes by 12% to 20%.
What makes fries so ferociously bad for you? It’s a the combination of the oil used, what repeated heat does to that oil, and the way fried foods fuel inflammation. Palm oil, coconut oil, and of course, animal fats like tallow and lard are high in saturated fats. Even good oils repeatedly heated turn harmful for you. This fat can cause raise your LDL (lousy) cholesterol, and increase your risk for heart disease and stroke.
Worse, while the LDL cholesterol raising effect is bad, the inflammation caused by the oils in your body is much worse. Further, high temperature frying of any oil (such as canola which is often used for fries) can create harmful compounds like advanced glycation end products (AGEs) and hydrogenated oils that increase the risk of metabolic dysfunction (diabetes, obesity https://doi.org/10.1080/10408398.2012.744738), and more inflammation leading to immune dysfunction (cancer) and dementia.)
They also tend to be high in sodium, which worsens insulin resistance and makes your arteries stiffer, raising blood pressure — both of which increase the odds of type 2 diabetes and the vascular problems that can lead to disability. Plus, because they’re calorie-dense and low in fiber, fries can spike blood sugar quickly, encourage cancer to grow getting bigger than your immune system can handle, encourage overeating, and add “visceral fat” — the belly fat that’s most dangerous for your heart, brain, and joints.
And yes, as we’ve blogged before, the sodium salt can be replaced with a 1/3 sodium and 2/3rds potassium salt without losing taste and with helping your arteries.
This may sound like a potato-lover’s tragedy, but this doesn’t have to be the end. What does the science tell us about other ways of cooking potatoes? The researchers, who looked at around 25 years’ worth of data on more than 200,000 men and women who didn’t have diabetes, observed that regularly eating baked, boiled, or mashed potatoes did not boost your risk. In fact, by contrast, oven-roasted potatoes or other veggies cut those risks in several ways:
· Less harmful fat & fewer calories – Roasting uses much less oil, and you can choose healthy oils rich in monounsaturated fats (like olive oil).
· Lower glycemic impact – Roasting at moderate heat and leaving the skin on preserves fiber, which slows sugar absorption.
· Nutrient protection – Baking or roasting keeps more vitamins, minerals, and polyphenols intact compared to deep-frying.
· Anti-inflammatory advantage – Roasted non-starchy veggies (like broccoli, Brussels sprouts, carrots, or peppers) provide phytonutrients that actively reduce the inflammation linked to insulin resistance and age-related disability.
So next time you’re tempted to reach for the fries, consider a plain baked potato - whether it be sweet or russet. Just remember to skip the sour cream and butter. For flavor, dress it up instead with a little drizzle of olive oil, some salsa, hot sauce, or EVOO-sauteed onions and mushrooms.
To help you in your journey to a younger you, here’s your quick menu swap guide for potato and veggie dishes that taste amazing while slashing your diabetes and disability risks:
1. Upgrade Your Potatoes
· Swap: Deep-fried French fries
· For: Oven-roasted wedges with olive oil, paprika, and rosemary
· Why: You get crispy edges, far fewer calories, and healthy fats that improve blood vessel function.
2. Play With Colors
· Swap: Plain white potatoes every time
· For: A mix of sweet potatoes, purple potatoes, and carrots roasted together
· Why: More fiber, slower sugar spikes, and antioxidants that help protect your eyes, brain, and joints.
3. Go Big on Veggies
· Swap: Fries as the only side
· For: Roasted Brussels sprouts, broccoli, or cauliflower tossed in a little avocado oil
· Why: Cruciferous veggies are inflammation fighters and support healthy insulin response.
4. Keep the Skin On
· Swap: Peeled potatoes
· For: Well washed Potatoes with the skin left on
· Why: Skin has fiber and minerals that slow down sugar absorption and keep you feeling full longer.
5. Add Flavor Without Salt
· Swap: Salty fries
· For: Seasoned roasted veggies with garlic, smoked paprika, lemon zest, or balsamic drizzle
· Why: Flavor without the sodium spike that can raise blood pressure and inflammation—or use a potassium 2/3rds, sodium 1/3rd salt like “Lo-Salt” (no financial interest). .
Think of it as trading a “fast sugar spike” snack for a “slow burn” super fuel — your pancreas, arteries, and joints will all send you thank-you notes.
Roasting Basics
· Oven Temp: 400°F (200°C) is the sweet spot for caramelized edges without burning nutrients. I like 275 to 300 degrees better and I like rotating the potatoes or veggies one-half way thru cooking –usually about after 15 minutes turn and cook for another 15 minutes or so
· Oil: 1–2 tsp per pound of veggies (olive or avocado oil).
· Prep: Cut into uniform pieces, toss in oil + seasonings, spread in a single layer
Flavor Boosters (No Sugar Spikes)
· Herbs: rosemary, thyme, oregano, basil
· Spices: smoked paprika, cumin, turmeric, garlic powder
· Finishes: lemon zest, balsamic drizzle, fresh parsley
Thanks for reading,
Michael F. Roizen MD
Najé Robinson, Research Associate
[1] https://nypost.com/2025/07/08/lifestyle/residents-in-these-states-each-at-least-20-pounds-of-french-fries-per-year-study/
https://www.nationalgeographic.com/culture/article/are-french-fries-truly-french