What’s wrong with French fries?

Anyone who has tried to lose weight knows the familiar question that follows the decision: what do I have to stop eating now?

Celebrity fitness trainer Siddharth Singh, who works with several well-known clients including actor Tamannaah Bhatia, says there is one popular snack that people trying to shed kilos should think twice about.

It is not dessert. Not chocolate either. It is French fries! The crispy, golden side dish that seems harmless until you look a little closer.

Why fries are not as innocent as they look
The issue is not the potato. Potatoes themselves are not the villain here. The problem begins when they are lowered into a vat of hot oil.

French fries behave a lot like a sponge. Just as a sponge pulls in water, fries absorb oil during deep frying. That oil dramatically increases the fat and calorie content of what started out as a simple vegetable.

Then there is the matter of how difficult they are to stop eating. Few people order fries and eat only a handful. One quickly becomes ten, then twenty, and before long the plate is empty. Without realising it, you have taken in a large number of calories.

Fries can also cause a quick spike in blood sugar. The surge is often followed by an equally quick drop, which can leave you feeling hungry again not long after eating. That cycle of spike and crash is one reason people tend to snack again soon after a meal heavy in fried carbs.

What a balanced diet should actually look like
Rather than eliminating everything you enjoy, nutrition experts usually recommend building a balanced diet.

As a general guideline, the body’s daily energy intake should come roughly from:

• 45–60% carbohydrates
• 20–30% fats
• 10–20% protein

Protein-rich foods such as egg whites, chicken and legumes are particularly useful when trying to lose weight because they help keep you full for longer. Sprouted pulses are another good addition. They are high in fibre, which slows digestion and helps control hunger.

Fish rich in omega-3 fatty acids — such as sardines, mackerel and tuna — can also be included regularly. When hunger strikes between meals, a simple omelette made with egg whites and vegetables can be a filling option.

Vegetables and fruits also play an important role. Ideally, a daily diet should include around 350 grams of vegetables and about 150 grams of fruit. Apples, guava, papaya, citrus fruits, kiwi, plums, berries and pomegranate are all good choices. Besides helping manage weight, they also support overall immunity.

You don’t actually have to give up fries
The good news is that loving fries does not mean they have to disappear from your life entirely.

One simple workaround is sweet potato fries made in an air fryer.

A serving of regular deep-fried fries from a shop can contain around 350 to 400 calories. A portion of air-fried sweet potato fries, on the other hand, typically comes in at about 150 to 160 calories.

Sweet potatoes also bring a few nutritional advantages to the table. They are rich in fibre, which helps you feel full sooner, and they contain nutrients such as vitamin A and potassium.

How to make sweet potato fries in an air fryer

Ingredients
1 large sweet potato
1 teaspoon olive oil
A pinch of salt
Black pepper
¼ teaspoon garlic powder
Preparation
Cut the sweet potato into long, evenly sized strips shaped like fries
Soak them in cold water for about 15 to 20 minutes, then drain and dry them thoroughly with a cloth or paper towel
Toss the pieces with olive oil, salt, pepper and garlic powder so that they are lightly coated
Preheat the air fryer to 200°C
Arrange the sweet potato strips in a single layer in the basket and cook them for 12 to 15 minutes, shaking the basket halfway through so they cook evenly
What comes out is exactly what you want from fries: crisp on the outside, soft on the inside — and a lot lighter than the deep-fried version.