4 min readNew DelhiFeb 24, 2026 08:00 PM IST
Golden, crispy, and sometimes topped with spices and cheese, French fries are more than just a popular snack; they provide comfort during gatherings and tough moments. However, their reputation has taken a hit due to health concerns, particularly regarding their ability to spike blood sugar levels.
A fitness influencer recently stirred controversy by labeling French fries as the “worst food.” In an Instagram video, Siddhartha Singh urged viewers to eliminate this “hyper-palatable” treat from their diets if they aim to lose weight. He stated, “If you have one, you’ll end up wanting 50. This food sends you on a blood-sugar roller coaster. It’s high in fat and carbs! You eat it, and just ten minutes later, you’re hungry again, while your blood sugar shoots up and then crashes.” Singh emphasized, “Stop having French fries. Eradicate them from your life, from your system.”
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Are French Fries Really the “Worst Food”?
Aditi Prasad Apte, Senior Clinical Nutritionist at Aster RV Hospital, clarified that while fries aren’t categorically unhealthy, several factors influence their impact. Specifically, how they are prepared, how frequently they are consumed, and the portion sizes play crucial roles.
According to Apte, the nutritional value of French fries can significantly depend on how they are cooked and served. “Deep-fried fries consumed regularly may lead to weight gain, high blood pressure, and heart issues, thanks to their excess calories, unhealthy fats, and sodium,” she pointed out.
She noted that frying potatoes at high temperatures can produce harmful compounds, such as acrylamide. Despite this, potatoes in their natural form are nutritious. “Potatoes naturally provide fiber, potassium, and vitamin C. Baking, air-frying, or using a minimal amount of oil can transform them into a healthier option,” Apte recommended.
Regularly indulging in fries may affect metabolic health differently in men and women. According to Apte, “A daily intake of fries can increase the risk of insulin resistance, type 2 diabetes, hypertension, and heart disease because of their high calorie, sodium, and unhealthy fat content.”
Apte continued, “Excess sodium can strain the kidneys and raise blood pressure, while unhealthy fats can elevate LDL (bad) cholesterol levels. Hormonal variations also affect how fries influence men and women differently. In women, frequent consumption can exacerbate insulin resistance and hormonal imbalances, particularly in conditions such as PCOS. For men, it can lead to abdominal obesity, which is closely associated with increased heart disease risk.”
Nevertheless, Apte emphasized that enjoying French fries in moderation is possible. She advises pairing them with lean proteins and vegetables for a balanced snack.
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“An appropriate serving size is about 80–100 grams, which translates to a small portion offering approximately 200–300 calories, depending on the cooking method,” she shared.
For those seeking a healthier crunch, Apte suggests nutritious alternatives. “Air-fried sweet potato wedges are a fantastic option since they are high in fiber and vitamin A. Roasted vegetables like carrots, zucchini, beetroot, or pumpkin can also satisfy cravings with lower calorie content,” she noted.
Additional options include baked potato wedges with skin, cauliflower bites, and roasted chickpeas for a crunchy texture that’s better for nutrition.
Many women experience strong cravings for fries during PMS, attributed by Apte to hormonal fluctuations. “Changes in estrogen and progesterone can decrease serotonin levels, triggering cravings for salty, high-carb foods like fries. While they may provide a temporary mood boost, excessive salt can worsen bloating,” she explained.
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To manage cravings effectively, she recommends maintaining balanced meals and indulging mindfully. “Incorporating protein, fiber, and magnesium-rich foods, staying hydrated, and ensuring adequate sleep can help mitigate cravings. Allowing yourself a small serving occasionally can prevent overeating while helping to maintain dietary balance,” Apte advised.
DISCLAIMER: This article is based on information from public sources and experts we consulted. Always seek advice from your health practitioner before starting any new dietary routine.
