Are French fries really the ‘worst food’? Experts weigh in after influencer’s viral ‘eradicate’ warning

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Are French fries the “worst food”?

Aditi Prasad Apte, Senior Clinical Nutritionist at Aster RV Hospital, explained that fries aren’t entirely unhealthy. However, the real concerns range from how they are cooked to how often they are eaten to the quantity. ”

The nutritional value of French fries depends on their cooking method and portion size. Deep-fried fries eaten frequently can contribute to weight gain, high blood pressure and heart disease due to excess calories, unhealthy fats and sodium,” she said.

Apte explained that frying potatoes at very high temperatures can form compounds such as acrylamide, which may pose health risks. However, potatoes themselves are nutritious. “Potatoes naturally provide fibre, potassium and vitamin C. Baking, air-frying or using minimal oil can make them a much healthier option,” she said.

However, regular binging on fries can affect metabolic health differently in men and women. “Daily intake of fries increases the risk of insulin resistance, type 2 diabetes, hypertension and heart disease because of their high calorie, salt and unhealthy fat content,” Apte said.

She added that excessive sodium intake may affect the kidneys and elevate blood pressure, while unhealthy fats can raise LDL (bad) cholesterol. Hormonal differences can also influence how fries impact men and women. “In women, frequent consumption may worsen insulin resistance and hormonal imbalances seen in conditions like PCOS. In men, it can contribute to abdominal obesity, which is closely linked to heart disease,” the nutritionist said.

Apte also noted that French fries, when consumed in a reasonable portion, can be enjoyed occasionally, while suggesting people pair the snack with lean protein and vegetables.

“A reasonable portion is about 80–100 grams, roughly a small serving, providing around 200–300 calories depending on how they are cooked,” she said.

For those craving the crunch without the guilt, Apte suggested nutritious swaps. “Air-fried sweet potato wedges are a great choice as they’re rich in fibre and vitamin A. Roasted vegetables like carrots, zucchini, beetroot or pumpkin can also satisfy the craving with fewer calories,” she shared.

Other options include baked potato wedges with skin, cauliflower bites and roasted chickpeas for a crunchy texture with better nutritional value.

Many women report strong cravings for fries during PMS. Apte attributed this to hormonal shifts. “Fluctuating estrogen and progesterone levels can lower serotonin, leading to cravings for salty, high-carbohydrate foods like fries. While they may boost mood temporarily, excess salt can worsen bloating,” she explained.

To manage cravings, she suggested balanced meals and mindful indulgence. “Including protein, fibre and magnesium-rich foods, staying hydrated and getting enough sleep can help control cravings. Allowing yourself a small portion occasionally can prevent overeating while maintaining dietary balance,” Apte explains.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.