French fries are often eaten as a side dish to hamburgers, hot dogs, and other similar foods. Traditionally, French fries are made from peeled Idaho potatoes which have been fried in oil and sprinkled with salt-however, sweet potatoes have recently gained popularity as an alternative to the traditional type of French fry. While potatoes are often healthy in moderation, eating large amounts of French fries can lead to weight gain, water retention, and in some cases, cardiovascular disease.
Fat Content
Perhaps the most concerning component of French fries is their high amount of dietary fat. While potatoes are generally considered to be a fat-free food, frying them in hot oil during the cooking process causes large amounts of the fat to be absorbed into the potato. This high amount of fat can significantly contribute to a number of conditions, such as those described previously. Using olive or canola oil, which are considered to be the “healthiest” oils may be a good option for individuals who insist on frying their French fries. Those who are looking for an even healthier option may want to consider baking the fries in the oven-which completely eliminates the need for oil altogether.
Carbohydrate Content
Like other foods made predominately from potatoes, French fries are very high in dietary carbohydrate. While carbohydrate-rich foods like potatoes are usually relatively low in calories (4 calories per gram), they can be dangerous for individuals who are prone to elevated plasma glucose levels. The high amount of carbohydrate causes blood glucose levels to rise to dangerous levels, which can lead to dizziness, nausea, and a variety of other conditions. Individuals who have been informed that they have diabetes (or another condition involving impairment in glucose management) should avoid the excessive consumption of French fries.
Sodium Content
Most French fries are sprinkled with salt before being served. While this addition makes the French fries taste great, the extra salt can be quite dangerous. According to research, the regular consumption of high amounts of dietary salt can lead to water retention, weight gain, hypertension, heart attack, stroke, and even death. This is especially true for individuals who have been previously diagnosed with heart disease, or who have a history of this condition in their family. Most healthy adults are encouraged to consume less than 2300 milligrams of sodium per day, though individuals with pre-existing conditions may be instructed to use even less.
Fiber Content
Depending on the type of potato used in the production of the French fries, the dietary fiber found in the side dish may be quite high. Fiber has recently gained popularity due to its ability to aid in weight loss, cancer prevention, and cardiovascular disease management. French fries that still contain the skin from the potatoes have the highest amount of dietary fiber. Sweet potatoes may also be slightly higher in fiber than more traditional types of baking potatoes.