French fries are one of the most popular and beloved snacks around the world. Whether as a side dish to burgers or enjoyed on their own, they have become a go-to comfort food for many. Their crispy texture and salty taste make them irresistible, but behind this delicious treat lies a serious health concern. Recent studies and expert opinions have revealed that frequent consumption of French fries can not only lead to weight gain but also have harmful effects on heart health and increase the risk of cancer.
One of the key concerns with French fries is the way they are prepared. Typically, they are deep-fried in oil at high temperatures, which leads to the formation of unhealthy compounds. In a recent episode with Raj Shamani, a leading cardiologist Ravinder Singh Rao, MD, DM, FACC. Interventional cardiologist TAVI explained the potential dangers of the oils used to fry the potatoes. "French fries—we don’t know which oil has been used, and how many times that oil has been reused. Every time oil is reheated, it gets converted into trans fatty acids, which are harmful to the heart," said Dr Rao.
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He emphasized that trans fats can build up in the body, affecting cardiovascular health and leading to long-term damage. Even more alarming, Dr Rao revealed that consuming a serving of French fries could have a carcinogenic effect equivalent to smoking 25 cigarettes,” he said.
Trans fats, which are often found in fried foods like French fries, have long been associated with negative health outcomes. They are created when oil is heated at high temperatures, and when these oils are reused multiple times in cooking, the levels of trans fats increase significantly. Research published in the New England Journal of Medicine found that the consumption of trans fats is linked to an increased risk of coronary heart disease. This is because trans fats raise levels of LDL (bad) cholesterol and lower levels of HDL (good) cholesterol, leading to clogged arteries and an increased likelihood of heart attacks and strokes.
In addition to cardiovascular health risks, trans fats have also been linked to an increased risk of cancer. The repeated heating of oils used in frying produces harmful substances called aldehydes, which are known carcinogens. A study published in The Journal of Lipid Research reported that aldehydes formed during frying can damage DNA and contribute to the development of cancerous cells. The longer and more frequently oil is heated, the more aldehydes are produced, making French fries cooked in reused oil particularly dangerous.
French Fries And Smoking
We got in touch with Yogendra Singh Rajput, Associate Director – Cardiology, Marengo Asia Hospitals, Gurugram who shares how can eating French fries be worse than smoking cigarettes, a practice that is well known to be harmful and linked to heart disease, lung cancer, and other respiratory problems?
– Frequency of intake: The ratio of cigarette smoking to French fry consumption is a significant factor. Due to public health campaigns and awareness efforts, cigarette smoking has declined in many parts of the world; yet, the consumption of fast food, especially French fries, is still common and socially acceptable. Many people frequently consume French fries without giving their health any thought.
– Addictive nature: Similar to cigarettes, French fries have a significant potential for addiction. The brain's reward system is triggered by the mix of fat, salt, and carbohydrates, which makes it difficult for people to control their intake and leads to cravings. Similar to the addiction to nicotine, people are drawn to unhealthy foods even when they are aware of the possible negative effects.
– Long-term health risks: It is indisputable that smoking causes major illnesses like heart disease, emphysema, and cancer. On the other hand, chronic health issues including obesity, diabetes, and cardiovascular disease can also result from consuming too many French fries. Obesity is becoming a global epidemic, and research indicates that it can shorten life expectancy by at least as much as smoking.
– Damage that goes unnoticed: Smoking is known to cause apparent and noticeable side effects like foul breath, stained teeth, and persistent coughing. The harm caused by french fries, however, is frequently more subtle and builds up gradually over time. While it doesn't have the same early warning signs as smoking, it can eventually have very negative effects on health.
Link Between French Fries and Obesity
Another significant health risk associated with French fries is weight gain and obesity. French fries are high in calories, unhealthy fats, and salt—all of which contribute to excessive weight gain when consumed regularly. According to a study conducted by Harvard T.H. Chan School of Public Health, individuals who regularly ate French fries or potato chips were more likely to gain weight over time compared to those who consumed whole potatoes or healthier snacks. The study followed more than 120,000 participants over 20 years and found that increased consumption of fried potatoes was linked to an average weight gain of 1.5 pounds every four years.
Moreover, French fries are often loaded with salt, which can raise blood pressure levels. High blood pressure, also known as hypertension, is a leading cause of heart disease and stroke. The excessive sodium content in French fries puts additional strain on the heart and blood vessels, further increasing the risk of cardiovascular events.