Potatoes occupy a strange place in food. Many consider potatoes to be rich in nutrients and contain antioxidants while naturally being free of gluten. They may improve digestive health and can be very filling, helping some people lose weight. Then there is the added benefit of versatility in how they can be prepared.

But, there is a potentially damaging down-side to these common root-grown vegetables. Of all vegetables, potatoes, which french fries are made from are considered to be the least nutritious in due part to their high starch content. Starch is an odorless, tasteless white substance found in plants like potatoes, as well as bread, pasta and rice which can give a person energy.

While potatoes do contain fiber and water as well as some nutrients studies have noted potatoes have a high glycemic index. This  can contribute to a person’s risk of contracting diabetes, developing cardiovascular issues. In addition, they can contribute to obesity. Aside from potatoes, corn mean, pretzels, several kinds of flour and oats are among the many other foods which are said to be very high in starch.

Other common foods containing starch include:

• Toast
• Bagels
• English muffins
• Muffins
• Croissants
• Oatmeal
• French fries
• Mashed potatoes
• Baked potatoes
• Rice
• Pasta
• Couscous
• Beans and lentils
• Pizza dough
• Buns
• Tortillas
• Taco shells
• Corn
• Pretzels
• Rice Cakes
• Potato Chips
• Granola Bars
  

Starchy foods may be appealing because they give so much energy and make a person feel full. But too much can have terrible affects on a person. It can make a person feel full, too. But it can also cause unpredictable changes in blood sugar, causing them to rise and fall. Cravings can kick in and people can over eat. This could, later lead to the development of diabetes. Of course, with over eating, weight gain will most likely follow. A person can gain unhealthy fat and their arteries can thicken. Brain fog can develop too where a person can develop agitation, painful confusion and unexplained nervousness.

In the United States, potatoes are the most consumed vegetable, particularly in the form of french fries. Experts are particularly concerned about french fries as they are potatoes soaked in grease with more salt cooked into them.

In the case of potatoes, starch becomes an even bigger problem when the potato is made into french fries and consumed. French fries are elongated strips of potatoes typically deep fried. They are typically salted and can be served with a variety of meals, including hamburgers. French fries start as potatoes skinned and cut and are usually cut to clear off the surface starch. They are typically cooked in a two-bath process where they are first cooked through in hot fat then again in hotter fat to crisp the exterior.

French fries contain carbohydrates contained in the starch still in the potato. In addition, they contain protein from the potato, but also salt from the deep frying. Many people tend to add salt to the french fry making them a little more harmful to the person’s body. In fact, experts have been warning about the dangers of french fries for some time.

They see a highly starchy vegetable combined with other harmful ingredients from the cooking process combine to make a very unhealthy food. French fries in the United States  at McDonald’s contain 154 grams of fat per serving. In addition, they have 510 calories which come from the 66 grams of carbohydrates, 24 grams of fat, 7 grams of protein and 350 mg of sodium all per serving. Toppings and condiments can add 1,000 more calories to the food making them even worse. Experts say restaurants should be changing their oil in their kitchens regularly to prevent the build up of unhealthy fatty acids.

While there have been no studies showing french fries are directly responsible for death they can contribute to illnesses like diabetes and conditions like obesity and cardiovascular problems. In addition, over-cooked fries can contain certain chemicals. Acrylamide has been linked to cancer risk in animal studies and it is implied the same risk is present for humans as well. This can also be found in burnt toast. Those who eat fried potatoes two or three times a week are at a greater risk of death from cardiovascular issues or other illness.

Experts say while they can still be enjoyed, individuals should watch how much of them they eat, enjoying in moderation.

Experts say home baked fries and sweet potato fries are the safest and least harmful. They say home baked fries may still have the skin and are not deep fried. Sweet potato fries have more vitamin A and fiber in them.

There are also great healthier alternative to french fries. These include:

• Butternut squash chips
• Baked zucchini chips
• Brussel sprout chips
• Polenta fries
• Baked apple chips
• Radish chips
• Broccoli chips
• Kale chips
• Seasoned pepper sticks
• Baked green bean sticks
• Heirloom carrot fries

Reducing starch foods in one’s diet can be easy as there are many choices which are not only more nutrient-dense, but also just as tasty as the classic American french-fried staple snack. For a personalized nutritional counseling session complete with a meal plan that can help you switch out junk foods with healthier alternatives, be sure to take a look at my page for more information.