In the perfect world, indulging in the daily portion of french fries instead of almonds is an easy choice and does not have the negative effects of choosing the salty fried option.
However, Harvard experts say that the results of new studies that support this scenario must be taken with a grain of salt. This potato industry-sponsored study suggests that eating 300 calories of french fries and 300 calories of almonds daily for a month makes no significant difference in terms of weight gain and other markers of diabetes risk.
Maybe snacking on fried potato sliver instead of protein-stuffed almonds won’t allow you to fine-tune the weight scale in the short term, but it can’t make the same healthy decision, Says Dr. Walter Willett, a professor of epidemiology and nutrition at Harvard TH, Chan School of Public Health. Chewy and satisfying almonds offer health benefits such as lowering “bad” LDL cholesterol. In the long run, it is a much better option to help prevent chronic diseases, including diabetes, and delay complications.
“From many studies over the last two decades, we’ve learned that weight loss studies of less than a year are likely to have misleading results, so studies that last only 30 days aren’t useless,” Willett said. The doctor says. “For example, studies of 6 months or less show that a low-fat diet loses weight, while studies that last for more than a year show the opposite.”
What health-related factors did the study measure?
The study was published in American Journal of Clinical Nutrition.. Researchers randomly divided a group of 165 adults (mean age 30 years, 68% female) into three groups for 30 days and assigned them to eat a portion of 300 calories a day in one of the following: rice field.
- Almonds, roasted, salted (about 1/3 cup)
- Plain french fries (medium serving)
- French fries seasoned with herbs and spices (medium serving).
Researchers told participants to provide 30 daily portions of food and incorporate it into their daily diet, but added changing diet and activity levels to offset 300 calorie intake. Did not provide instructions.
Participant’s body fat mass was measured both at the beginning and end of the month, along with total body weight, blood glucose, insulin, and hemoglobin A1C (a long-term reflection of blood glucose). Five participants from each group also underwent postprandial testing to assess short-term glycemic response.
Weight is not important to your health
After 30 days, changes in body fat mass and total body weight were similar between the French fries and almond groups. Post-fasting blood tests also measured glucose and insulin levels.
However, there is one important difference. Participants in the French fries subgroup had higher blood sugar and insulin levels immediately after eating french fries than those who ate almonds.
It’s tempting to conclude that there isn’t a big difference between french fries and almonds — calories are important. However, reading carefully emphasizes the notion that the two items commonly placed at both ends of the health food spectrum are far apart than are believed in the findings.
“One clear finding was that the intake of french fries had a much higher blood sugar and insulin secretion than almonds,” says Dr. Willett. “This is consistent with long-term studies showing that potato intake is associated with an increased risk of type 2 diabetes, especially when compared to whole grains.”
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