The Classification of Potatoes
To understand why fries don't contribute to your five-a-day, you must first understand how potatoes are nutritionally classified. The NHS, along with other health organizations, categorizes white potatoes as a starchy food, alongside other carbohydrates like bread, rice, and pasta. They are a great source of energy, fiber, and important nutrients like potassium, but when they are eaten as the main carbohydrate of a meal, they act as a starch, not a vegetable portion. This distinction is crucial for understanding a balanced diet and why fries, in particular, fall short.
Starchy vs. Non-Starchy Vegetables
For a food to count towards your daily fruit and vegetable intake, it must be considered a 'non-starchy' vegetable. This is where sweet potatoes and other root vegetables like parsnips differ from regular white potatoes. Sweet potatoes, parsnips, and turnips are typically eaten in addition to the starchy component of a meal, which is why they do count towards your five-a-day. The key is to aim for a variety of different fruits and vegetables to get the full range of vitamins, minerals, and fiber your body needs.
The Unhealthy Consequences of Frying
Beyond the initial classification, the method of preparation is the biggest reason fries don't make the five-a-day cut. Deep frying potatoes in hot oil dramatically alters their nutritional profile, adding significant amounts of unhealthy fats and calories. This process also reduces some of the potato's original nutrients, such as water-soluble vitamin C. For example, studies have shown that deep frying can significantly increase the calorie and fat content, with a 100g serving of fries containing around 400 kcal, compared to a plain baked potato's approximate 100 kcal.
In addition to the calorie increase, high-temperature frying creates potentially harmful compounds. Acrylamide, a chemical that can form in starchy foods cooked at high temperatures, has been identified as a possible carcinogen by the International Agency for Research on Cancer (IARC). Frequent consumption of fried foods is also linked to a higher risk of heart disease, type 2 diabetes, and high blood pressure, making them a less-than-ideal food for daily intake.
The Impact of Processing on Nutrient Content
- Added Fats: Frying causes potatoes to absorb large amounts of oil, leading to a high intake of saturated and trans fats. The type of oil used also makes a difference; some commercial oils are high in unhealthy saturated fats.
- Increased Sodium: Fries are almost always salted generously, which can contribute to high blood pressure if consumed in excess.
- Reduced Nutritional Value: While a whole potato with its skin on is a good source of fiber, peeling and frying reduces this significantly. The high heat also destroys some heat-sensitive vitamins and minerals.
- Less Satiety: The high calorie-to-volume ratio of fries means they provide a lot of energy with little fiber to keep you feeling full, which can contribute to weight gain.
Healthier Potato Alternatives
Just because fries aren't the best choice doesn't mean you have to give up potatoes entirely. A whole potato is a healthy, versatile food packed with nutrients. The preparation method is key. Here are some healthier ways to enjoy potatoes:
- Baked Potatoes: Baking is one of the best methods as it retains the natural nutrients, especially if you eat the skin, which is rich in fiber.
- Steamed Potatoes: Steaming is a great option for preserving water-soluble vitamins like vitamin C, which can leach into water during boiling.
- Air-Fried Potatoes: For a crispy texture without the excess oil, air-frying is an excellent compromise. It uses minimal oil while still achieving a delicious, crunchy result.
- Roasted Potatoes: Roasting potatoes with a small amount of healthy oil, like olive oil, and some herbs is a flavorful and healthier alternative to deep frying.
How to Measure Your Five-a-Day
Instead of relying on fried food, focus on incorporating a wide variety of fresh, frozen, canned, and dried fruits and vegetables into your meals. A single portion is typically around 80g.
| Food Type | Example Portion | Counts Towards 5-a-Day? |
|---|---|---|
| Starchy Vegetable | White Potatoes | No |
| Non-Starchy Vegetable | Broccoli (3 heaped tablespoons) | Yes |
| Fruit | A medium-sized apple | Yes |
| Legumes/Pulses | Lentils, chickpeas (max one portion per day) | Yes |
| Juice/Smoothie | 150ml (max one portion per day) | Yes |
| Dried Fruit | A heaped tablespoon of raisins | Yes |
For more detailed guidance on what counts towards your 5 A Day, see the official NHS recommendations: 5 A Day: what counts?
Conclusion
While delicious and a global favorite, french fries definitively do not count as one of your five-a-day. This is because white potatoes are nutritionally classified as a starchy food, and the deep-frying process adds unhealthy fats and calories while diminishing the food's natural nutrient content. For a truly healthy and balanced diet, it's best to enjoy potatoes cooked in healthier ways, like baking or steaming, and focus on getting your fruit and vegetable portions from a diverse range of non-starchy sources. By making simple changes to your preparation methods and food choices, you can better achieve your nutritional goals without sacrificing flavor.
