Baked sweet potato Baked sweet potato fries or chips can also be enjoyed by diabetics as sweet potato is considered to be a low glycemic index food and keeps the blood sugar level in control.
Carrot fries are a great substitute and offer a healthy dose of vitamin A. To make some, chop a few large carrot sticks into smaller pieces that resemble regular French fries. After rinsing and patting them dry, toss your carrot sticks with some salt, black pepper, and grated Pecorino Romano cheese.
Avoid Fried Foods Like French Fries and Chicken Nuggets
Too much fat in your diet can lead to weight gain, she adds, which can worsen type 2 diabetes. Weight gain also increases your risk of heart disease, a risk that's already elevated when you have diabetes, according to the American Heart Association (AHA).
Despite your cravings, try to avoid French fries entirely. A medium-size fries has 89 g carbs and 860 calories. A large order has 112 g carbs and a whopping 1,030 calories. Bottom line: Yes, you can eat at McDonald's, but be aware of serving sizes and limits based on your overall daily nutritional needs.
The lower the glycemic index, the more gradually the food will raise your blood sugar. "If you have prediabetes or diabetes, choosing sweet potato over white potato can help reduce your chance of a blood sugar spike," adds Willingham.
When the cravings for French fries hit, address the root cause, and pick healthier alternatives to satisfy those cravings – roasted chickpeas, baked sweet potato fries, popcorn are some options for you.
The term “kettle cooked” doesn't mean a chip is healthy — just the opposite, in fact. It refers to chips that are continuously tossed with oil as they cook, says Ali. That tends to make them crispier but also higher in unhealthy fat.
Benefits of the Healthy Versions of French Fries
However, most french fries versions are fried and have a high amount of sodium. Hence, to reap any benefits, it is best to choose the healthy versions that are baked or air-fried and contain less sodium.
Potato chips are better than french fries when you look at the glycemic index, but what about other factors. Potato chips: • Oil Trans fat/GMO • Sugar • Chemicals French fries are often consumed with ketchup or meat, which can cause the glycemic index to be higher than 75, which can cause additional problems.
Bottom Line: Frozen fries aren't always the healthiest alternative so be sure to read labels and watch portions if you choose to buy them. Better yet, opt to make your own.
Mashed Potatoes
However, mashed potatoes can be lower in fat and sodium than classic fast-food french fries when they are made with ingredients like low-fat milk, instead of cream, and savory spices, instead of salt.
Unfortunately, there are no concrete numbers for what moderation means for different people. For some, having a plate of fries once a week might be fine. For others, twice a month may be a better idea. “Everyone should limit their intake of fried foods, but there is not a one-size-fits-all answer,” Cox says.
Your favorite greasy side impacts your brain, weight, immune system, and even your lifespan. Sure, they're among the tastiest foods you can eat, but if you're eating a diet high in fries on a regular basis, don't expect to avoid the consequences in the near and long-term.
French fries have a lot of fat and salt that could raise the risk of cardiovascular disease. During the years of this study, trans fat (a particularly unhealthy type of fat) had not yet been banned from the US market.
Yet not all carbs are created equal. What was most unexpected about the results, is that even french fries cooked in oil came out higher in the carbohydrate health hierarchy than pasta and rice. Mashed potatoes were the real winner, with children consuming 30-40 per cent fewer calories at meals.
Actually, French Fries are still healthier than Onion Rings. French Fries have relatively lower calories, higher fiber, lower sugar, and lower fat. French Fries also have more vitamins and minerals. On the other hand, Onion Rings are very high in calories and fat.
Mac and Cheese
But this dairy-laden pasta is just as bad as French fries when you look at the numbers. The average side order at chain restaurants has 436 calories, 24 grams of fat, 12 grams of saturated fat and 1,082 milligrams of sodium.
French fries, potato chips, and doughnuts are particularly bad choices for diabetics because they're made with carb-heavy, starchy ingredients, which can cause blood glucose levels to shoot up.
You may be wondering: can people with diabetes eat french fries? White potatoes aren't the best choice from a glycemic index perspective, but for most of us, it doesn't hurt to enjoy them every once in a while. Just be sure to monitor the total amount of carbs you're eating.