are fried potatoes in olive oil healthy


Potatoes are a staple food, and they come in various types. They are loved by almost everyone and are eaten worldwide. Olive oil is also a preferred choice of oil by many for its numerous health benefits. But when you combine these two, in the form of fried potatoes, a debate arises on whether they are healthy or not. This article aims to answer this question based on scientific research and evidence.

Nutritional Content of Potatoes:

Potatoes are high in carbohydrates and low in fat, which makes them a popular food choice. They are an excellent source of vitamin C, vitamin B6, potassium, and fiber. There are more than 100 varieties of potatoes but the most commonly found ones in the market include Russet, Yukon Golds, and Red potatoes. Soaking potatoes before cooking helps reduce the formation of acrylamide (a cancer-causing substance) during frying.

Benefits of Olive Oil:

Olive oil is rich in monounsaturated fatty acids (MUFAs) that help reduce LDL (bad) cholesterol and improve HDL (good) cholesterol. It is also packed with antioxidants that prevent inflammation and may help reduce the risk of chronic diseases such as heart disease, stroke, and cancer. Extra virgin olive oil (EVOO), which is unrefined, is considered the best type of olive oil as it retains the natural flavor and nutrients present in olives.

Risks Associated with Fried Potatoes:

Frying food increases its calorie content and also results in the formation of acrylamide due to high temperatures. Too much consumption of acrylamide has been linked to an increased risk of cancer. In addition to this, consuming fried foods regularly can lead to weight gain, heart disease, and type 2 diabetes. Studies have found that people who eat french fries and potato chips more than twice a week have an increased risk of death compared to those who eat them less frequently.

Preparation Techniques for Healthier Fried Potatoes:

  • Use a mandoline slicer to cut the potatoes thinly and evenly.
  • Soak the potatoes in water for about an hour before cooking.
  • Pat them dry with a paper towel before frying.
  • Choose the right oil temperature (around 375°F/190°C) to ensure that the potatoes are cooked evenly and absorb less oil.
  • Add seasoning such as herbs or spices instead of salt alone to reduce sodium intake and add flavor.
  • Air fry or bake the potatoes instead of frying them if possible.

Olive Oil vs Other Cooking Oils for Frying Potatoes:

When it comes to frying potatoes, different types of oils are used such as vegetable oil, peanut oil, coconut oil, canola oil, and olive oil. Olive oil is considered a healthier option because it contains MUFAs that reduce inflammation and prevent chronic diseases compared to the other oils that contain saturated fats. Using olive oil instead of other oils also increases the antioxidant content in food.

The Glycemic Index in Fried Potatoes:

The glycemic index (GI) is a rating assigned to carbohydrates based on how fast they raise blood sugar levels after consumption. Foods with high GI values cause blood sugar levels to spike quickly and can lead to overeating which may result in obesity and type 2 diabetes. The GI value of potatoes varies depending on their type, cooking time, and cooking method. Generally, boiled potatoes have a lower GI value than fried potatoes.

The Role Of Olive Oil In Mediterranean Diet:

The Mediterranean diet originated in Greece and Italy. It is rich in fruits, vegetables, whole grains, legumes, fish, nuts, and olive oil. The inclusion of olive oil in the diet has been associated with improved heart health due to its anti-inflammatory properties. Studies have found that people who follow a Mediterranean-style diet have a lower risk of heart disease and stroke compared to those who don’t.

Alternatives to Fried Potatoes in Olive Oil:

  • Baked Potato Chips: Make thin slices of potatoes and bake them in the oven until crisp.
  • Roasted Potatoes: Cut potatoes into small pieces and roast them in the oven until golden brown.
  • Mashed Potatoes: Boil potatoes until soft, mash them with skim milk or unsweetened almond milk instead of cream for fewer calories.


In conclusion, fried potatoes in olive oil are not unhealthy if consumed in moderation and prepared using the right techniques. Using olive oil over other oils for frying potatoes provides numerous health benefits due to its high MUFA content. Nevertheless, there are alternatives to frying that can be as delicious as fried food while still being healthy. To maximize potatoes’ health benefits, choose a variety of the right type that is low on the glycemic index (like sweet potatoes), use suitable preparation techniques like baking or roasting, and incorporate extra virgin olive oil into your diet for optimal heart health.

Frequently Asked Questions

Are fried potatoes in olive oil healthier than in other oils?

Yes, frying potatoes in olive oil can be healthier than using other oils. Olive oil has high levels of monounsaturated fatty acids, which can help lower bad cholesterol levels and reduce the risk of heart disease.

What are the health benefits of eating fried potatoes in olive oil?

Potatoes contain a variety of nutrients that are essential for good health, including iron, potassium, vitamin C, and fiber. When fried in olive oil, the potatoes also absorb some of the beneficial antioxidants found in the oil, such as vitamin E and phenols.

What are some potential downsides to eating fried potatoes in olive oil?

While using olive oil for frying is generally considered healthy, it is still a form of high-fat cooking. Consuming too many fried foods can increase your risk of obesity, heart disease, and other health problems if they are eaten regularly and in large amounts.

How can I make fried potatoes in olive oil even healthier?

To make your fried potatoes even healthier, try cutting them into smaller pieces so they cook faster and absorb less oil. You can also add seasonings like garlic or herbs instead of relying on salt for flavor. Lastly, be sure to pair your potatoes with plenty of fresh vegetables or a lean protein source to balance out the meal.

Similar Posts