Scientists Say They Have Found a Way to Make French Fries Healthier—Without Sacrificing Taste

The researchers discovered that the potato’s pores are filled with water early on in cooking, so there’s no space for the oil to get in. But as the frying continues, the water evaporates, and the oil is drawn into the potato slices through negative pressure.

The researchers also found that cooking the potatoes in a microwave causes the water molecules to bounce around and causes more vapor to form, reducing how much oil is absorbed into the potatoes.

But microwaving the potatoes alone creates a soggy texture, which is why the researchers argued in favor of combining frying and microwaving—which they termed “microwave frying”—for the healthiest, tastiest results. “Microwave frying can help the food industry reduce processing times and produce crunchy foods with lower oil content than conventional frying,” the researchers wrote in the study’s conclusion.

If you’re a health-conscious fan of French fries, it’s understandable to have questions. Here’s what dietitians want you to know about this “healthier” cooking method.

Why is this way of cooking fries healthier?

It all comes down to the oil content, says Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers. Potatoes alone have plenty of health benefits, including vitamin C and potassium. But when you add lots of oil to the mix, the fat and calorie content skyrockets.

“This cooking method could help reduce calories from fat,” Cording says. “And, depending on the type of oil, potentially reduce intake of oils that have fewer health-promoting properties.” (The studies found that this cooking method could reduce oil by up to 33%.)

“Since excess saturated fat intake is linked to heart disease, even a small decrease can be a positive step,” says Keri Gans, R.D.N., a dietitian and host of The Keri Report podcast.

Microwave frying also seems to create a thicker crust with less cooking time, leading to less oil, says Sandra Zhang, R.D.N., L.D.N., registered dietitian nutritionist at the Frances Stern Nutrition Center at Tufts Medical Center. “Microwave-cooked fries are then thought to be healthier because they will have less time sitting in frying oil and less oil content while preserving similar crispiness,” she explains.

This isn’t a perfect cooking method, though

While less oil that seeps in will typically make a food healthier, the oil that remains is heated to a higher temperature in the microwave, points out Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab. “The higher you heat the oil, the more it could oxidize,” he says. That increases the odds of free radical formation, which are linked to cell aging and a higher risk of chronic diseases, Matheny says.

Also, microwave frying still doesn’t magically make fries healthy. “Even with less oil, fries are still a fried food, so they don’t suddenly become a ‘health food,’” Gans says. “It’s a helpful change, but overall eating habits matter much more than how one food is prepared.”

Other ways to consider cooking French fries

You have a few options if you like the taste and texture of fries, but want to make them healthier. Here’s what dietitians suggest:

• Consider an air fryer. This allows you to cut down on the amount of oil you use, along with cooking fries quickly, Matheny points out. “Most frozen fried foods already have oils in their breading, so you generally don’t need to apply additional oil when air-frying them,” Zhang says.
• Roast your potatoes. “If you want that crispy, salty, starchy experience on the regular, I’d recommend slicing potatoes and roasting with olive oil or avocado oil and sea salt,” Cording says. “These oils are rich in heart-healthy monounsaturated fats and play well with potatoes.”
• Keep the skins. This boosts fiber content, which can support digestion and feelings of fullness, Gans says.
• Consider what you have your fries with. “Pair fries with a more nutritious meal, rather than making them the main event,” Gans says.

But there’s an important caveat to consider

No one ever claimed that fries are a health food, including the researchers behind this latest study. “Fries are fries,” Cording says. “I wouldn’t say that this makes them a health food.”

If you enjoy fries and feel like you’d be deprived without them, having them here and there is unlikely to torpedo your healthy eating goals, says Christen Cooper, R.D.N., an associate professor in the College of Health Professionals at Pace University. Eating moderate amounts of the foods you love is the way to go,” she says. “If you have fries every day, try to switch to baking or air frying them. If you eat fries on occasion, have the real thing.”