The Secret to Healthier Fries: A New Method That Cuts Oil Absorption

French fries are among the world’s most beloved and popular foods. The problem with this favorite snack is that it can be high in fat and calories, absorbing significant amounts of oil during frying. Now, researchers at the University of Illinois Urbana-Champaign are proposing a technological solution that could reduce the amount of fat absorbed by French fries while preserving their sought-after texture.

Why Do French Fries Absorb So Much Oil?

During the traditional frying process, the tiny pores inside a potato contain water. As the temperature rises, the water turns to steam and escapes. As a result, negative pressure forms inside the food, acting like a suction mechanism that pulls oil into the empty spaces.

According to the study’s findings, about 90% of the frying process takes place under this negative pressure, which draws oil into the potato.

To overcome this phenomenon, researchers incorporated microwave energy into the frying process. Unlike conventional heating, which heats food from the outside, microwaves act directly on the water molecules inside the food. This rapidly produces steam and creates high internal pressure, helping prevent oil from penetrating the potato.

The researchers found that the method accelerated moisture release, shortened cooking time, and reduced the amount of oil absorbed.

The Challenge: Keeping French Fries Crispy

There was one problem. Using microwaves resulted in a texture that was too soft.

The scientists therefore developed a combined method. Microwaves are first used to reduce oil penetration and shorten preparation time, followed by a brief frying stage that creates the crispy outer layer people expect from French fries.

The findings could have significant health implications. A large study published in BMJ, which followed more than 200,000 people between 1984 and 2021, found that eating three servings of fried potatoes a week was associated with an approximately 20% higher risk of developing type 2 diabetes.

By contrast, eating boiled or baked potatoes was not associated with a significant increase in risk.

Could Healthier French Fries Be Coming?

For now, the new method is intended primarily for industrial use through specialized equipment integrated into advanced frying systems. At home, the nutritional recommendation remains baking potatoes in the oven or preparing them in hot air appliances using a minimal amount of oil.

In the future, this new technology could improve processed food products and provide alternatives with better nutritional value, potentially making one of the world’s favorite foods a little healthier.