When it comes to diabetes risk, not all carbs — or potatoes — are created equal.A new study finds eating French fries can raise the odds of type 2 diabetes by 20%.But swapping those fries for whole grains — like brown rice, whole grain bread, or pasta — could protect you from the common blood sugar condition.The lead author says, “We’re shifting the conversation from, ‘Are potatoes good or bad?’ to a more nuanced — and useful — question: How are they prepared, and what might we eat instead?” Researchers reviewed data from more than 200,000 people who filled out dietary questionnaires during 30 years of monitoring.The results showed eating just three servings of fries a week significantly increased type 2 diabetes risk.However, replacing them with healthy whole grains reduced the risk by up to 19%.Eating baked, boiled or mashed had no real impact, though limiting total potato intake did offer some benefit.The message here is simple, according to the study co-author. “Small changes in your diet can make a big difference” in your health.Source: The BMJAuthor Affiliations: Harvard T.H. Chan School of Public Health.Sign up for our weekly HealthDay newsletter