4 min read
· New research details an innovative method for cooking French fries.
· This combined cooking technique minimizes oil absorption while maintaining crunchiness.
· Dietitians affirm that enjoying fries the traditional way is still perfectly acceptable.
French fries, despite being a vegetable-based snack, aren’t typically viewed as a health food. However, recent research suggests a method to make them a bit healthier.
A recent study published in the journal Current Research in Food Science expands on earlier work by the same research team. The study utilized a blend of traditional frying and microwaving to prepare the fries. After rinsing, peeling, and slicing the potatoes, they were blanched and salted before being fried in soybean oil at approximately 350°F.
Meet the experts: Keri Gans, R.D.N., is a dietitian and host of The Keri Report podcast; Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab; Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers; Sandra Zhang, R.D.N., L.D.N., registered dietitian nutritionist at the Frances Stern Nutrition Center at Tufts Medical Center; Christen Cooper, R.D.N., an associate professor in the College of Health Professionals at Pace University.
Researchers found that during initial cooking stages, the potato’s pores contain water, which prevents oil absorption. However, as cooking continues, the water evaporates, creating negative pressure that allows oil to infuse the potato slices.
Microwaving the potatoes helps to increase vapor formation, resulting in fewer oils being absorbed.
While microwaving alone can result in a soggy texture, researchers advocate for a hybrid approach—termed “microwave frying”—to achieve the best flavor and texture with lower oil content. “Microwave frying can help the food industry shorten processing times while delivering crunchy food that requires less oil than traditional frying,” the researchers concluded.
Health-conscious fans of French fries may have questions. Here’s what dietitians want you to understand about this “healthier” cooking technique.
Why is this cooking method healthier?
The key to the health benefits lies in the reduced oil content, explains Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers. While potatoes offer numerous health benefits, including vitamin C and potassium, the addition of excess oil significantly raises the fat and calorie levels.
“This technique could help lower calorie intake from fat,” Cording notes, adding, “and depending on the oil used, it may also reduce the consumption of oils with lower health benefits.” (The research suggests that this method can decrease oil absorption by up to 33%.)
“As higher saturated fat intake is associated with heart disease, even a small reduction could be beneficial,” remarks Keri Gans, R.D.N., a dietitian and host of The Keri Report podcast.
According to Sandra Zhang, R.D.N., L.D.N., registered dietitian nutritionist at the Frances Stern Nutrition Center, microwave frying tends to produce a thicker crust with less cooking time, which means less oil absorption. “As a result, microwave-cooked fries can be healthier while retaining their crispy texture,” she adds.
This method isn’t flawless, though
Although minimizing oil absorption can generally enhance healthfulness, Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab, points out that the oil is heated to a higher temperature in the microwave. “Heating oil to higher temperatures increases its chances of oxidizing,” he explains. This oxidation can produce free radicals linked to cellular aging and a higher risk of chronic diseases, he notes.
Furthermore, microwave frying doesn’t magically transform fries into health foods. “While the method reduces oil usage, fries remain a fried item,” warns Gans. “This change is beneficial, but overall dietary habits are far more significant than how a single food is prepared.”
Alternative ways to prepare French fries
If you enjoy the taste and crunch of fries but want healthier options, here are some suggestions from dietitians:
- Try an air fryer. This method allows for quick cooking with minimal oil. “Most frozen fried foods are already seasoned with oil, so you typically don’t need to add any extra when air frying,” Zhang explains.
- Roast your potatoes. Cording recommends slicing potatoes and roasting them with olive or avocado oil and sea salt for a crispy and flavorful experience. These oils are rich in heart-healthy monounsaturated fats that complement potatoes beautifully.
- Keep the skins on. This increases fiber content, which can enhance digestion and promote feelings of fullness, according to Gans.
- Be mindful of your meal. “Combine fries with a more nutritious meal rather than making them the focal point,” Gans suggests.
An important caveat
No one—including the researchers of this current study—claims that fries are a health food. “Fries are still fries,” states Cording. “This doesn’t transform them into a health food option.”
If you love fries and feel that their absence would be a deprivation, indulging occasionally won’t thwart your healthy eating goals, emphasizes Christen Cooper, R.D.N., an associate professor of health at Pace University. “Eating moderate amounts of your favorite foods is key,” she advises, suggesting that if fries are a daily staple, consider baking or air frying them, whereas enjoying them occasionally is perfectly fine.”
