Can Fries Make You Fat & Cause Weight Gain?

Fries will always be on the “naughty” list of nutritionists and dietitians. Fries, which are typically served alongside fatty cheeseburgers or fried fish, are easily classified as unhealthy. 

However, did you know that fries are an excellent source of nutrients? Regarding what happens to your body when you consume french fries or baked fries, everything depends on how those fries were made.

We discussed the benefits and drawbacks of frequently consuming fries, as well as how this salty treat can actually aid in weight loss. 

Highly Nutritious

Did you know that French fries are actually nutritious? It is so! When cutting and preparing French fries at home, the trick is to actually leave the skin on the potato. 

According to health experts, potato skin is an important source of nutrients.

As explained by a health expert, “When discussing French fries, the skin is often removed and they are dipped in oil and fried.” Some of these nutrients are included in the skin, so removing the skin eliminates some of these nutrients.

A well-known nutritionist estimates that a medium-sized white potato has 3 grams of protein, 45% of the recommended daily allowance of vitamin C, and 620 milligrams of potassium. 

In addition, it has only 110 calories and 26 grams of complex carbs, which are the types of carbohydrates you should be consuming.

If you cook them yourself, they are excellent for weight loss. There’s a good probability that you’ll consume fewer calories and less saturated fat if you just bake your own french fries at home.

It is also suggested to cut a potato into pieces (with the skin on! ), coat them in olive oil, and roast them in the oven. You can also season with herbs, such as rosemary, and reduce the overall salt level by sprinkling it on yourself.

Satisfy Your Hunger

One of the best foods to suppress appetite is potatoes. 

The department of biochemistry at a renowned university published a Satiety Index of Common Foods that compared the levels of fullness of various foods to those of a typical loaf of white bread. According to the study, potatoes are three times more filling than white bread.

If you make your own fries at home, you will not only receive an abundance of nutrients from a single potato, but you will also feel fuller than with any other cuisine!

Avoid Adding Salt To Fries

Fries are often high in sodium, which can increase blood pressure by placing a strain on the heart and causing fluid retention. 

The USDA states that most Americans consume excessive salt. In addition to increasing the risk of stroke, osteoporosis, heart failure, stomach cancer, and renal disease, too much sodium may also raise the risk of heart failure, stroke, and kidney disease.

In restaurants, you can request that your fries be prepared with no salt or a bit of salt. Or, request baked fries (if available) and/or fries cooked with healthier potatoes, such as gold, purple, or sweet potatoes. 

These potatoes’ deeper hues contain carotenoids and flavonoids that are beneficial to health.

Potatoes on their own include vitamins, fiber, calcium, magnesium, zinc, and minerals. They are devoid of cholesterol and fat and are a rich source of fiber and potassium. All varieties of potatoes are rich in complex carbohydrates, including starches and glycogen.

Healthier Alternative 

Although sweet potatoes are considered the “healthier” potato, the evidence does not support this assertion. The nutritional profile of a sweet potato is comparable to that of a traditional white potato. 

In fact, white potatoes have even more nutrients than sweet potatoes. According to a nutritionist, the only difference between the white potato and the sweet potato is the orange pigment beta carotene, which is a component of vitamin A.

Health Advantages

The following are some of the potential health benefits of fries.

Aid In Reducing Blood Pressure

Homemade sweet potato fries with low salt content can help reduce blood pressure. Potassium helps dilate blood arteries, which facilitates easier blood flow. However, you should consume fries in moderation.

Beneficial To Bone Health

Iron, zinc, copper, magnesium, and phosphorus are required for bone mineralization and can be found in potatoes. Collagen is essential for bone and joint function, and its production requires both iron and zinc. Calcium and phosphorous work together to form strong bones.

If you have an excess of phosphorus and a deficiency of calcium, you are at risk of developing osteoporosis. Combine a small portion of french fries with a lean protein to cover all your bases.

Enhance The Complexion

Vitamin C, one of the vitamins found in sweet potatoes, is an antioxidant that improves skin tone and elasticity by assisting collagen. Vitamin C also collaborates with other antioxidants to prevent the accelerated aging of the skin caused by free radicals.

Improves Metabolism

Vitamin B6, an essential component in homemade french fries, converts protein and carbs into amino acids and other nutrients the body may need. It promotes a better metabolism, which can aid in fat loss.

Hidden Fat Bomb

Crispy hot fries, whether shoestring, steak cut, or standard, are a popular snack or side dish at pubs, fast food restaurants, and sit-down restaurants. 

Typically fried or even occasionally double-fried sliced potatoes are delicious, but they may be a nutritional nightmare if prepared with trans-fat-laden oils.

The Academy of Nutrition and Dietetics recommends limiting trans fats, which are commonly present in meals like French fries. Due to the high levels of saturated fat, cholesterol, and carbohydrates in french fries, they may also cause clogged arteries and other health problems.

20 frozen French fries provide around 28 grams of carbohydrates, 5 grams of fat, and 3 grams of protein. According to the USDA, a medium order of fast food fries typically contains 48 grams of carbohydrates, 17 grams of fat, and 4 grams of protein.


As much as the media and health experts demonize fries, there are some nutritional benefits to eating them in moderation. Despite their relatively high carbohydrate content, the benefits may make them worth consuming on occasion.

Because you have greater control over the ingredients and cooking procedure, homemade fries are typically healthier than fast-food fries. If you decide to make fries at home, you may want to choose sweet potatoes over white potatoes due to their higher nutritional value. 

However, not everyone likes sweet potatoes. Follow what is effective for your family.

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