Are Fries Anti-Inflammatory? The Surprising Truth About Potatoes and Preparation

November 7, 2025 •

3 min read

While potatoes contain a variety of vitamins, minerals, and antioxidants, the cooking method is the single most important factor determining if they are inflammatory or not. In short, traditional deep-fried french fries are pro-inflammatory, not anti-inflammatory, and should be limited on an anti-inflammatory diet.

Quick Summary

Traditional deep-fried fries are pro-inflammatory due to the type of oil used, high-temperature cooking that creates harmful AGEs, and high sodium content. However, the potato itself is rich in anti-inflammatory nutrients, and opting for healthier cooking methods like baking or air-frying can yield a nutritious, anti-inflammatory food.

Key Points

Deep-frying is the main inflammatory factor: The high heat and the oils used in deep-frying are the primary causes of inflammation from traditional fries.
Potatoes can be anti-inflammatory: Raw potatoes contain antioxidants, vitamin C, and fiber, which have anti-inflammatory benefits when prepared healthily.
AGEs are a major concern: High-temperature cooking, especially deep-frying, creates Advanced Glycation End products (AGEs) that promote inflammation.
Baked fries are a healthier alternative: Baking or air-frying fries with a minimal amount of healthy oil, like olive oil, avoids the pitfalls of deep-frying.
Choose colorful root vegetables: Sweet potatoes and purple potatoes are particularly rich in anti-inflammatory anthocyanins and are excellent alternatives.
Oil type and balance matter: The high ratio of omega-6 to omega-3 fatty acids in many seed oils used for deep-frying can promote chronic inflammation.

The Core Truth: How Frying Changes a Potato

At its core, a potato is a nutrient-dense vegetable rich in vitamins, minerals, antioxidants, and fiber. Raw and properly prepared, potatoes can even exhibit anti-inflammatory effects. However, when you cut a potato and deep-fry it, the process completely transforms its nutritional profile from potentially beneficial to decidedly inflammatory. The culprit is not the potato itself, but a combination of factors related to the high-heat cooking method and the ingredients involved.

The Deep-Frying Process and Inflammation

When food is deep-fried, it is cooked at extremely high temperatures, which triggers several pro-inflammatory reactions.

Advanced Glycation End Products (AGEs): High-heat cooking, especially when frying, can form harmful compounds known as AGEs. These compounds directly stimulate inflammation in the body and are linked to various chronic diseases.
Oxidative Stress: Frying foods at high temperatures also creates oxidative stress by producing free radicals that can damage cells. This damage further exacerbates systemic inflammation.
Changes in Oil: The type of oil used for deep-frying is often a significant source of pro-inflammatory omega-6 fatty acids, such as corn, safflower, or soybean oil. While omega-6s are essential, an imbalance with lower omega-3s can promote inflammation. Repeatedly heating and reusing these oils can also increase their toxicity.

Contrasting Fry Preparation: Inflammatory vs. Anti-Inflammatory

The table below highlights the stark contrast between traditional deep-fried french fries and a healthier, oven-baked alternative.


Factor	Traditional Deep-Fried Fries	Healthier Baked Fries
Cooking Method	Submerged in hot oil (deep-fried)	Baked or air-fried with minimal oil
Oil Type	Often uses high omega-6 vegetable oils (corn, soy)	Uses anti-inflammatory oils like olive or avocado oil
Formation of AGEs	Increased formation due to high heat	Minimally formed due to lower heat
Sodium Content	Often heavily salted, contributing to inflammation	Sodium is added minimally, if at all
Nutrient Preservation	Nutrient content, including antioxidants, can be degraded by high heat	Retains more vitamins, minerals, and antioxidants

Healthier Potato and Vegetable Fry Alternatives

For those seeking the comfort of fries without the inflammatory consequences, several simple and delicious alternatives exist. The key is to leverage the anti-inflammatory potential of various root vegetables and healthy cooking techniques.

Baked Sweet Potato Fries: Sweet potatoes are packed with anti-inflammatory anthocyanins and vitamin A. Slice, toss with olive oil and spices, and bake until crispy.
Zucchini Fries: Zucchini is a low-calorie vegetable that can be coated in whole wheat breadcrumbs and baked or air-fried for a lighter, crispy snack.
Carrot or Parsnip Fries: These root vegetables offer a different flavor profile and are rich in vitamins. A simple roast in the oven is all that's needed for a satisfying side dish.
Air-Fried Potato Fries: If you still crave the classic taste of white potatoes, an air fryer provides a crispy texture with a fraction of the oil used in deep-frying.

Tips for Making Healthy, Homemade Fries

To ensure your homemade fries are as anti-inflammatory as possible, follow these steps:

Choose the Right Potato: Opt for purple or sweet potatoes to maximize antioxidant intake, or stick with classic russets prepared correctly.
Soak Your Potatoes: Soaking cut potatoes in cold water for 30 minutes removes excess starch, leading to a crispier texture when baked.
Use Healthy Oil: Toss with a small amount of extra-virgin olive oil or avocado oil, which are high in healthy monounsaturated fats.
Bake, Don't Fry: The oven is your friend. Spread the fries in a single layer on a parchment-lined baking sheet to allow for even cooking and browning without overcrowding.
Season Simply: Use sea salt, black pepper, and herbs like rosemary or paprika for flavor instead of relying on excessive salt.

Conclusion: Preparation is Everything

In the debate over whether fries are anti-inflammatory, the answer lies not in the potato itself but in the method of preparation. A potato, in its natural state, contains many anti-inflammatory compounds. However, when deep-fried in inflammatory oils at high temperatures, it becomes a pro-inflammatory food. By choosing healthier cooking methods like baking or air-frying and opting for different root vegetables, you can enjoy the satisfaction of a crispy side dish while actively supporting your body's health. Adopting a mindful approach to how we prepare and consume foods is a core principle of an anti-inflammatory diet.

For more information on combating inflammation through nutrition, consult reliable resources like the Johns Hopkins Medicine website.

Frequently Asked Questions

Deep-fried fries are considered inflammatory for several reasons: the high temperatures of frying produce harmful Advanced Glycation End products (AGEs), they are often cooked in pro-inflammatory omega-6-rich oils, and they are typically loaded with sodium.

Yes, you can eat potatoes on an anti-inflammatory diet. The key is to avoid deep-frying them. When baked, roasted, or boiled, potatoes retain their anti-inflammatory nutrients, such as Vitamin C, potassium, and antioxidants.

The type of oil used is critical. Many fast food and restaurant fries are cooked in vegetable oils high in omega-6 fatty acids, which can trigger inflammation when consumed in excess. For healthier fries, use oils rich in monounsaturated fats, such as olive or avocado oil.

AGEs are harmful compounds formed when fats, proteins, and sugars react during high-temperature cooking, like deep-frying. Once in the body, they can bind to receptors that activate inflammatory pathways.

Yes, if they are baked or air-fried. Sweet potatoes, and especially purple potatoes, contain high levels of anthocyanins, a powerful antioxidant that helps fight inflammation. The benefit is reduced if they are deep-fried.

A simple recipe involves cutting potatoes (e.g., sweet or russet) into strips, soaking them in cold water for 30 minutes for extra crispiness, tossing with olive oil and spices like paprika and pepper, and baking them in a single layer at 425°F for about 40 minutes, flipping halfway through.

The idea that all nightshades cause inflammation is a myth for most people. While some individuals with specific sensitivities might react, potatoes are not inherently inflammatory and can even be beneficial. For most, the issue with potato-based foods is the unhealthy preparation method, not the vegetable itself.