French fries are a favorite snack and go-to food for many. They’re tasty, deep-fried and very easy to make. They’re also available at every fast food joint you can find near you. A snack for all ages, french fries are the most popular way of eating potatoes, and inarguably the most enjoyable, too. There’s a large selection of dips that go well with them, and they complement almost every finger food you can think of.

But while the list of reasons why we love french fries goes on and on, at the end of the day, we still have to face the reality that our beloved fries aren’t as healthy as we’d like them to be. Here are several reasons why.

French fries are loaded with unhealthy fats

Yes, potatoes are superfoods and can be part of a healthy diet. But the way you prepare them is what ultimately decides whether they’ll be good or bad for you. One thing you need to know about potatoes is that their nutrient content depends heavily on how they’re cooked. If you fry them, their fat and calorie content will considerably increase compared to if you just boil or bake them. Peeled and heavily processed potatoes are also less nutritious than whole potatoes cooked with their skin on.

French fries, which are made by frying sliced skinned potatoes, are a classic example of potatoes prepared the wrong way. While the final product may be tasty, it is still rich in all the wrong nutrients, especially when fried (or double-fried) using oil laden with trans fats. Trans fats are artificial fatty acids used by food manufacturers to make liquid vegetable oils more solid. Commonly found in processed foods, trans fats can raise your bad cholesterol levels and increase your risk of heart disease.

French fries are also notorious for having high levels of saturated fat, cholesterol and carbs. These food components all contribute to clogged arteries, according to studies. The Department of Agriculture (USDA) says that 20 frozen pieces of french fries contain about 28 grams (g) of carbs and 5 g of fat, while a medium order of fries contains about 48 g of carbs and 17 g of fat. For people on a 2,000-calorie-a-day diet, their total fat consumption should not exceed 78 g per day, and only 22 g of this is allowed to be saturated fat. Total carbohydrate intake should not exceed 325 g per day.

French fries are heavy on the salt

Admittedly, unsalted fries — or cooked potatoes, for that matter — aren’t that satisfying. Salt has a knack for bringing out the flavor of foods, and some of us like to abuse this advantage. Food manufacturers also love adding large amounts of salt in their products because its one of the things that keep us buying. Our brains and bodies, according to scientists, are programmed to crave salt. We find the taste of salt addictive, so we’re constantly on the hunt for salty foods. And guess who benefits from our frequent cravings?

Back in 2011, a team of researchers looked at what makes salt-laden foods like fries and potato chips so appealing, especially when we’re stressed. They found that we naturally gravitate toward these foods because increasing our salt levels helps lower our stress hormones. The rise in our sodium levels also causes us to produce more oxytocin, the hormone that promotes feelings of love and well-being. The researchers observed that in the brains of rats, high salt levels decreased activity in the region involved with stress, which may explain the stress-reducing effect of salty foods.

But while french fries make great comfort foods, their benefits don’t extend beyond our mental health. Studies show that too much sodium can cause fluid retention and increase our blood pressure. High blood pressure (hypertension) is bad for the heart and blood vessels as it can lead to permanent damage and cardiovascular disease. Having too much sodium has also been linked to other health problems, such as stroke, heart failure, osteoporosis, kidney disease and stomach cancer.

French fries can cause early death

A recent study that appeared in the American Journal of Clinical Nutrition explored the relationship between eating large amounts of fried or non-fried potatoes and the risk of premature death. To do this, they followed more than 4,000 adults aged 45 to 79 for eight years and monitored their potato consumption. Here’s what they learned:

• People who eat a lot of potatoes don’t have a higher risk of early death than people who don’t.
• However, people who eat fried potatoes more than two times a week have a more-than-doubled risk of dying early.
• In contrast, those who eat large amounts of non-fried potatoes don’t have the same risk.
• These results remained consistent even after the researchers adjusted for factors like obesity, physical activity, smoking and alcohol consumption.

Altogether these findings suggest that eating too much french fries has a detrimental effect on our health. The researchers further explained that the high fat and salt content of french fries is to blame. Aside from making us prone to heart disease, these food components are also likely to make us obese and diabetic.

Healthy alternatives to french fries

While evidence of the unhealthiness of french fries is compelling, cutting this long-time favorite out of your diet completely may prove challenging. Making your own fries at home is easier and is one way of reducing their negative effects. But instead of frying your spuds, you can choose to bake them in the oven or roast them. If it’s the crispiness of french fries that you’re after, you can use an air fryer to make a healthier version with the same crispy texture. You can also lighten up on the salt and use healthier oils when baking or roasting, such as olive oil or avocado oil.

Alternatively, you can make these healthy swaps to satisfy your cravings. (h/t to Share.UPMC.com)

• Sweet potato fries — A distant cousin of white potatoes, sweet potatoes can be sliced like french fries and cooked in the oven with olive oil. Sweet potatoes are rich in fiber and vitamin A, which are good for your heart and eye health.
• Kale chips — A rich source of fiber, vitamin C and manganese, this cruciferous vegetable is one of the most nutritious leafy greens on the planet. To make some yummy kale chips, simply remove the thick stalks and cut them up into small chip-like pieces. Drizzle them with olive oil and season with salt and pepper to taste. Pop them in the oven and wait until they’re crisp.
• Crispy green beans — This french fry swap is great if you’re looking for a crispy snack. To prepare, just toss the green beans with some olive oil, salt, pepper and garlic powder. Roast them in the oven until they’re slightly brown.
• Roasted parsnip fries — Parsnip is a cream-colored root vegetable that’s rich in vitamins and minerals. To turn it into fries, slice the parsnip into shoestrings (or larger pieces, depending on your preference) and toss them in olive oil, salt and pepper. Roast your parsnip fries until they’re golden brown and crispy. Serve with your favorite dip.
• Parmesan zucchini fries — This healthy swap requires a little more effort than the others. After slicing the zucchini, dip the pieces in beaten eggs before rolling them in a Parmesan mixture. Bake them for 20 to 25 minutes then season them with a bit of salt and some Italian spices.

The potato is an excellent superfood to add to a healthy diet. But not all cooked potatoes are good for your health. Fried potatoes, especially those served in fast food restaurants, are rich in sodium and unhealthy fats that can increase your risk of chronic diseases and even early death. To avoid these consequences, stick to homemade fries that you cooked yourself, preferably by other means besides frying. For even healthier alternatives, try making the french fry swaps listed above so you can guard your heart and metabolic health while enjoying the crispy snacks you crave.

Sources:

Healthline.com 1

Healthline.com 2

LiveStrong.com

Heart.org

MayoClinic.org

HealthLand.Time.com

Academic.OUP.com

Share.UPMC.com