Clubbell training flow has become an essential approach in functional strength and mobility training. This method promotes full-body coordination through controlled circular patterns, improving endurance, strength, and joint integrity.
Influenced by the ancient practice of swinging Indian clubs, clubbell training focuses on rotational power, one of the most fundamental forms of human movement. Each exercise teaches the body to handle torque efficiently while developing balance and fluidity in motion.
What is Clubbell Training Flow?
Clubbell training flow refers to the continuous sequence of movements using weighted clubs to improve strength and mobility. Unlike linear resistance exercises, these flows rely on circular and rotational movements that mirror many natural human motions.
Clubbells may look similar to Indian clubs or macebells, but they differ in size, weight, and design, allowing a broader range of dynamic movements.
This style emphasizes rhythm and continuity rather than isolated repetitions. In a flow, movements transition smoothly from one pattern to another, which trains the nervous system to adapt and stabilize. Practitioners often describe it as movement meditation combined with functional strength work.
How Does Clubbell Training Build Circular Strength?
Circular strength refers to the body’s ability to generate, transfer, and control force through rotational or curved pathways rather than straight lines.
In clubbell training flow, every swing, arc, and rotation teaches the body to manage torque from multiple angles. When a clubbell moves in an arc, the shoulder stabilizers, core musculature, and grip all engage simultaneously.
Mill movements, a foundational clubbell exercise, demonstrate this concept clearly. As the club travels around the body in a controlled circle, it strengthens the connective tissues, tendons, and small stabilizing muscles.
Over time, this develops a balanced kind of strength that enhances performance in sports, martial arts, and daily movement patterns.
What Are the Benefits of Clubbell Flows?
Clubbell flows train the body to move efficiently and powerfully. By developing rotational power, they enhance performance in any activity that requires twisting or turning, from throwing and striking to lifting and bending. Unlike conventional gym routines that isolate muscles, clubbell sequences engage multiple muscle chains at once.
Other key benefits include:
Enhanced mobility in the shoulders, hips, and spine
Increased grip and forearm endurance
Strengthened joint integrity through dynamic load distribution
Improved coordination and proprioception
Mental clarity from rhythmic, flow-based practice
Because clubbell work integrates strength and movement, it also improves recovery and balance across the body, helping prevent overuse injuries.
How Do You Start a Clubbell Mobility Patterning Flow?
Beginners are encouraged to start with light Indian clubs or lightweight clubbells to focus on precision and control before adding heavier resistance. A proper warm-up is essential, typically using joint rotations and pendulum swings to prepare the shoulders, elbows, and wrists.
Foundational movements include the front pendulum, shield cast, and basic mill variations. These build the skill to manage rotational momentum safely, according to F3 Wellness Connections.
Once the body adapts, the practitioner can progress to combination patterns, linking movements into continuous flows that challenge endurance and coordination. Visualizing the club’s circular path helps maintain consistency and rhythm throughout the session.
What Are Mill Movements in Clubbell Training?
“Mill movements” represent a cornerstone of clubbell training flow and are derived from traditional Indian club practices. The mill involves moving the club in a continuous circular path around the shoulder, typically in three main versions: inside mill, outside mill, and reverse mill.
Each variation emphasizes control, timing, and precision. The inside mill guides the club inward across the body; the outside mill follows an outward path; the reverse mill retraces the pattern backward, requiring refined coordination. Performing these movements correctly creates powerful rotational tension across the shoulders, chest, lats, and core, directly enhancing rotational power.
Common challenges include overextending the elbow or using momentum instead of muscle control. Starting slow and focusing on smooth arcs ensures the technique develops strength safely and effectively.
How to Design a Clubbell Flow Routine
A structured clubbell training flow sequence typically includes three phases: preparation, flow, and recovery.
Preparation: Begin with joint mobility and light warm-up swings using Indian clubs to activate the shoulders and core.
Flow Sequence: Choose a combination of three to five patterns, such as the pendulum, shield cast, and inside mill. Transition smoothly between movements to encourage coordination and rhythm.
Recovery and Reset: After completing several rounds, practice slower movements or isometric holds to bring the heart rate down and reinforce body awareness.
The key is fluidity rather than speed. Instead of counting repetitions, practitioners measure progress by how smoothly one movement transitions into the next. Over time, the flow can include more complex combinations or added weight to intensify resistance and improve adaptability.
Example beginner combination: front pendulum → shield cast → inside mill → reverse mill → back to pendulum.
Indian Clubs vs. Clubbells: What’s the Difference?
While Indian clubs and clubbells share historical and mechanical similarities, they serve slightly different purposes. Indian clubs are typically lighter and shorter, designed primarily for coordination, mobility, and warm-ups. They trace back to ancient South Asian and Persian training systems used for combat preparation and rehabilitation.
Clubbells, introduced in modern fitness contexts, feature a denser weight distribution toward the end of the handle. This design increases torque, making them ideal for building rotational power and functional strength rather than just mobility.
Because they handle greater loads, clubbells challenge stabilizer muscles deeply within the joints, promoting durability and resilience, as per Physical Living.
Many athletes use both tools complementarily: Indian clubs for mobility patterning, and clubbells for strength and endurance flow work.
Tips for Safe and Effective Clubbell Training
Safety and precision are essential in circular training. Here are key guidelines:
Maintain a firm yet relaxed grip to prevent excess tension.
Keep the spine tall and engage the core to control rotation.
Practice in open space to allow full range of motion.
Start with lighter weights and master the technique before progressing.
Focus on controlled breathing to maintain rhythm and focus.
Avoid jerky or rushed movements, as fluid coordination is the foundation of strength in flow training. Filming practice sessions or working under supervision can help correct alignment and ensure safe progression.
Building Lifelong Mobility Through Clubbell Training Flow
Regular clubbell training flow practice cultivates a type of strength that extends beyond aesthetics, it supports functional movement, body awareness, and longevity.
Through mill movements, rotational drills, and patterned sequences, the body learns to generate and absorb torque efficiently. These rotational skills translate to nearly every athletic and daily activity, from lifting and running to martial arts and dance.
The influence of Indian clubs underscores the continuity between ancient movement traditions and modern fitness evolution. Both highlight the principle that strength should be fluid, adaptable, and resilient.
Practicing clubbell flows develops not only muscular endurance but also mental clarity, encouraging a meditative focus on movement quality.
By mastering the art of controlled rotation, practitioners strengthen connective tissues, increase joint range, and build functional rotational power that supports movement across all planes.
In this way, clubbell training flow becomes more than an exercise, it’s a dynamic approach to sustaining mobility, strength, and harmony within the body over time.
Frequently Asked Questions
1. Can clubbell training flow help improve posture?
Yes. The rotational and circular patterns strengthen the shoulders, back, and core, encouraging better alignment and reducing the tendency to slouch.
2. How heavy should a beginner clubbell be?
Most beginners start with a 5 to 10-pound clubbell to master technique and control before progressing to heavier options.
3. Is clubbell training flow suitable for rehabilitation?
It can be, when performed under professional guidance. The low-impact, circular strength patterns promote joint mobility and gentle tissue strengthening.
4. How often should Clubbell Training be practiced?
Practicing two to three times a week is ideal for developing flow, coordination, and endurance without overtraining.
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“While we try to teach our children all about life, our children teach us what life is all about.” —Angela Schwindt
Once I had a baby, I became one of those people with the best intentions for my yoga practice. Even though I knew I wouldn’t be able to walk to the yoga studio for those hour-long classes anymore, I figured I would work it out somehow, that I would find a way to keep my practice alive.
Like almost every parent I know, I got a shock when the little one finally arrived.
I tried attending baby yoga classes, but I spent the entire time feeding her. No time for my personal practice there. When she was sleeping, I was too exhausted to leave the couch, let alone give my practice the attention it deserved.
For a while, I mourned the loss of those studio classes. I missed the guided sequences, the community, the dedicated space just for practice. Once we settled into a little routine, though, I stopped fighting my ache for the yoga studio I’d left behind.
Discovering a New Way to Practice
In a way, I stumbled upon this new way of practicing out of necessity. I started meditating with my daughter on my lap. These were short sessions, nothing fancy. Just breath and presence.
As she grew older, we began practicing yoga postures together. We would mimic the trees we saw on our walks or the animals we’d watched at the zoo. I would practice mindfulness while swinging her at the playground, bringing awareness to the present moment and practicing gratitude for these precious days.
Somewhere in all of this, something shifted. My yoga practice became more consistent than it had ever been—not because I was getting to the studio or following hour-long sequences, but because I was already there with my daughter, breathing, moving, and being present together.
Somewhere in all of this, something shifted. My yoga practice became more consistent than it had ever been—not because I was getting to the studio or following hour-long sequences, but because I was already there with my daughter, breathing, moving, and being present together.
So, if you’re struggling to maintain your practice, I want to share something that might sound counterintuitive: Practicing and teaching yoga to the children in your life, whether they’re your own kids, nieces and nephews, students, or neighborhood children, might be the key to deepening your own practice.
Easy Practices to Teach & Try
Here’s how to turn everyday moments into opportunities for yoga, without adding a single thing to your schedule. I encourage you to try one or more of these, and then adjust them to meet your own needs.
1. Morning Wake-Up Stretches in Bed
Before your feet hit the floor, before the day begins, there’s a window for practice. Instead of jumping straight into the morning rush, take two minutes to stretch in bed with your child. Extend your arms overhead. Hug your knees to your chest. Twist gently side to side.
Make it an invitation rather than an instruction: “Want to stretch with me?”Most kids will naturally join in, and you’re teaching them that movement and breath can be the first choice of the day.
Make it an invitation rather than an instruction: “Want to stretch with me?”Most kids will naturally join in, especially if it means a few extra minutes of connection before the day demands their attention elsewhere.
You’re teaching them that movement and breath can be the first choice of the day. You’re giving yourself those moments too. No mat, special outfit, or commute to the studio required.
Want to make this morning ritual even more powerful? Add an element of gratitude. After a few gentle stretches, share one thing you’re grateful for or one positive thought about the day ahead. “I’m grateful for this cozy bed and this time with you.”
Keep it simple. Kids often mirror this practice back, starting their day with appreciation rather than rushing straight into demands and tasks.
2. Mindful Moments While Waiting
Waiting is everywhere in life with children. Bus stops. Doctors’ offices. School pick-up lines. Instead of filling these moments with phones or mental to-do lists, turn them into opportunities for presence.
When my daughter and I wait for the bus together, we’ve started really noticing what’s around us. The snow falling in winter. The leaves changing color in fall. Rain pitter-pattering on the pavement. The birds chirping in the trees nearby.
“What do you hear right now?” becomes our game. Or “What’s different today than yesterday?”
This practice of tuning in to the present moment, of noticing what’s actually here rather than rushing ahead to what’s next, is mindfulness in its purest form. The children learn to see the world with fresh eyes, and so do you.
3. Deep Breathing Throughout the Day
You can practice conscious breathinganywhere—before a transition at home, in the car before walking into an appointment, standing in line at the post office, sitting in the doctor’s waiting room, walking from the car to the grocery store entrance.
Make it simple. Breathe in for four counts, out for four counts. That’s it. No fancy techniques needed. Just intentional breath shared together. The breathing practice I thought I was teaching my daughter? She was internalizing it, making it her own, and reflecting it back to me when I needed it most.
The more you practice in small moments throughout the day, the more natural it becomes—for both of you.
A few times when I’ve been in a mental tailspin about something, she’s put her hands on both my shoulders and said, “You’ve got this, Mom. Take a deep breath.”
The more you practice in small moments throughout the day, the more natural it becomes—for both of you.
4. The “Drop and Roll” Game
This is one of my favorite practices for shifting energy quickly! Anytime you need to change the mood, shift your mindset, or get a new perspective, drop into a yoga pose.
Kids getting restless in the grocery store? “Drop and roll into downward dog right here!” (Yes, right there by the cereal aisle.)
Feeling stuck on a problem at home? “Let’s do tree pose and see if we can think differently while we balance.”
Energy getting chaotic before dinner? “Everybody drop into child’s pose for ten breaths.”
The beauty is that it works anywhere. In the park when emotions are running high. In your living room when everyone needs a reset. Even in the dentist office waiting room when nerves need settling. Any moment can become a practice moment.
Movement shifts everything. It changes your physical state, which changes your mental state. The children learn this through play, and so do you. Sometimes the fastest way back to center is moving your body in a new way.
Movement shifts everything. It changes your physical state, which changes your mental state. The children learn this through play, and so do you. Sometimes the fastest way back to center is moving your body in a new way.
5. Bedtime Meditation
If you’ve ever tried to meditate while children are awake and active in your home, you know it’s nearly impossible. But bedtime? That’s your window.
After stories and tucking in, try a simple body scan or visualization with them. “Close your eyes and imagine you’re a starfish floating in warm water. Feel your arms get heavy. Your legs get soft.”
By guiding them through relaxation, something happens to your own nervous system. It settles. It softens. Your breath slows. Your shoulders drop. Your mind, which has been running all day, finally gets permission to rest.
This thing you’re already doing every night becomes your meditation practice.
6. Travel Days and Hotel Room Yoga
Travel with children often means confined spaces and restless energy. As it turns out, these are ideal conditions for yoga. A hotel room becomes a studio. The wait at the airport gate becomes an opportunity for seated twists and neck rolls. The backseat of the car during a rest stop becomes a place for shoulder shrugs and gentle stretches.
When you reframe “practice” as something that can happen anywhere, you stop waiting for perfect conditions that rarely come.
Hotel rooms have become unexpected practice spaces for us. We make it playful (animal poses are favorites), but my body still gets the stretch it needs. My breath still deepens. My mind still settles. When you reframe “practice” as something that can happen anywhere, you stop waiting for perfect conditions that rarely come.
7. Yoga Through Acts of Service
The mat is just one place yoga lives. It also lives in how we show up in the world and care for others. There are countless opportunities to weave service into your life with children. Volunteering at a food bank. Helping an elderly neighbor with yard work. Making cards for people in nursing homes. Participating in a community clean-up day.
For ten years, my family has hosted a pajama drive in our town, collecting new pajamas and delivering them to children at a less fortunate city school. This practice of karma yoga—selfless service—has become one of the most meaningful parts of our yoga practice together.
When children see you modeling a yoga lifestyle that extends beyond poses and breath to include compassion, generosity, and showing up for others, they learn that yoga is a way of being, not just a thing you “do.”
When children see you modeling a yoga lifestyle that extends beyond poses and breath to include compassion, generosity, and showing up for others, they learn that yoga is a way of being, not just a thing you “do.”
And you? You’re practicing too. Not on a mat, but in the world, where it matters most.
The Practice That Was Always There
What children really need from us isn’t perfection in our practice. They need our presence. And in teaching them simple practices for presence, whether through breath, movement, or mindfulness, you create your own practice without needing to be anywhere other than where you already are.
My practice now looks different from the way it did before I became a parent. It’s changed and adapted through the years as my daughter has grown. But it’s stayed alive, built into our days together in ways I never could have imagined back when I thought “real” practice only happened in a studio. The practice is in the slow breaths we take together. In the gratitude we share during morning stretches. In our mindful moments waiting for the bus. In the service projects we take on as a family. In the body scans that help her settle into sleep.
The practice was never supposed to be separate from life. It was always meant to be woven through it. And children, with their natural presence and their ability to find joy in the simplest moments, are some of our best teachers for remembering that.
Do potato eaters live longer or shorter lives than non-potato eaters?
Is there a link between potato intake and the incidence of hypertension? Harvard researchers followed the diets and diseases of more than 100,000 men and women for decades and found that those who ate potatoes on most days—not only French fries and potato chips, but even mashed, boiled, or baked—appeared to be at higher risk of developing high blood pressure. But what do people put on potatoes? Salt, not to mention butter, so might the potatoes just be innocent bystanders? The researchers made attempts to tease out the effects of salt and saturated fat, and there still seemed to be a link between potato consumption and high blood pressure.
Maybe potato eaters are meat-and-potatoes people. After all, these same Harvard researchers found that meat, including poultry, seemed to be associated on its own with an increased risk of hypertension, and the same goes for even a moderate amount of canned tuna. So, in the potato study, they were careful to try to factor out any effects from the consumption of all types of animal flesh. Yet, they still found an increased risk and became concerned that associating potato intake with hypertension could be a “critical public health problem.” It was assumed potatoes might actually decrease high blood pressure, given their high potassium content, but they found evidence of the opposite effect.
As I discuss in my video Do Potatoes Increase the Risk of High Blood Pressure and Death?, two similar studies performed in Mediterranean Europe did not find any association between potato consumption and high blood pressure, though. Perhaps this is because they don’t smother their potatoes in butter and sour cream in that neck of the woods and instead eat potatoes with other vegetables. Now, the Harvard researchers tried to control for the salty and fatty dietary components associated with eating potatoes in the West, just like these researchers tried to factor out all the extra vegetables, but you can’t control for everything.
One of the main reasons we care about blood pressure is because we care about the consequences. In two studies done in Sweden, where they primarily eat their potatoes boiled, no evidence was found that potato consumption was associated with the risk of major cardiovascular disease. No relationship between potato consumption and risk of premature death was found in Southern Italy either. In the United States, however, potato consumption was associated with increased mortality: a whopping 65% increased risk of dying from heart disease, a 26% increased risk of fatal stroke, a 50% increased risk of dying from cancer, and an increased risk of dying from all causes put together. However, this association disappeared after adjusting for confounding factors. In other words, it wasn’t the potatoes at all. Potato eaters must just smoke more, drink more, or eat more saturated fat or something. Once you control for all these other factors, the link between potatoes and death disappears.
This was confirmed in the NIH-AARP study, the largest such study of diet and health in human history. If you separate out just the potatoes, researchers find they are not associated with increased risk of death, with the possible exception of French fries, which are associated with an increased risk of dying from cancer. Put all the studies together—20 in all—and no significant association has been found between potato consumption and mortality, though again, fried potatoes may be the exception. Even just twice a week, fries may double one’s risk of dying prematurely, independently of other factors, but the consumption of unfried potatoes seemed to be neutral.
I’ve talked a lot about how all plant foods are not created equal, as well as healthy versus unhealthy plant-based diets. To this end, researchers created not only an overall plant-based diet index (PDI)—just scoring plant versus animal foods—but also a healthy plant-based diet index (hPDI) and an unhealthy plant-based diet index (uPDI). The healthy index puts a greater emphasis on whole plant foods, whereas the unhealthy index scores how much low-quality plant foods you’re eating, grouping potatoes along with soda, cake, and Wonder Bread. When you run the numbers, the more plant-based you eat, the longer you live, and the lower your risk of cardiovascular disease. In other words, more plant foods and less animal foods are associated with a significantly lower risk of dying prematurely. This benefit was limited, though, to those eating the healthier plant-food diets. However, the researchers were surprised that those eating the less healthy plant-based diets with processed plant-based junk did not live significantly shorter lives. Maybe that’s just because they were eating fewer animal products, and that’s really the primary determinant of lifespan here, or maybe the lack of an association between less healthy plant-based diets and mortality is because potatoes were kind of coming to the rescue. And indeed, higher intake of potatoes did appear protective; so, given these conflicting results, future studies may consider just resigning fried potatoes to the unhealthy list.
Now, in terms of mortality, fried potatoes may not be as bad as fried meat—fried chicken and fried fish—but that’s not really saying much. The French fry/death data gave the industry trade group Potatoes USA a bit of a chip on its shoulder, reminding readers that observational studies can only prove correlation, not causation, to which the authors replied, “Our data add to the pressing public health calls to limit fried potato consumption.” French fries may be so bad for you that it wouldn’t be ethical to do an interventional study and randomize people to eat them.
Aside from French fries, potato consumption is not associated with mortality. Potato eaters tend to live just as long as non-potato eaters. That’s actually bad news. A whole plant food that’s not associated with living longer? One that has a neutral effect on lifespan? That’s a lost opportunity. But what if you really like white potatoes? Then you should chill and reheat them, as I explain in my next video.
Coming up:
For more on preventing and treating high blood pressure, see related posts below.
When the body experiences strain or injury, the effects are not always immediately visible. A pulled muscle, joint stress, or even minor repetitive strain can feel localized, but beneath the surface, a complex biological process begins almost instantly.
Tissue repair is not a single event. It is a coordinated response involving inflammation, cellular signaling, and gradual rebuilding. Understanding how this process unfolds provides valuable insight into why recovery takes time, and why it does not always follow a predictable path.
The Immediate Response: Inflammation as Protection
The first stage of tissue repair begins within minutes. When cells are damaged, the body initiates an inflammatory response. Blood flow increases to the affected area, bringing immune cells that help clear damaged tissue and protect against further harm.
Although inflammation is often associated with discomfort, it plays a critical role in healing. Without it, the body would not be able to initiate repair effectively.
However, this phase must remain balanced. Excessive or prolonged inflammation can slow recovery, while insufficient response can delay the healing process altogether.
Cellular Communication and Repair Signals
Once the initial inflammatory response is underway, the body shifts toward repair. Cells release signaling molecules that coordinate the rebuilding process, guiding new tissue formation and restoring function.
Fibroblasts, a type of connective tissue cell, begin producing collagen, the structural protein that helps repair damaged areas. At the same time, new blood vessels form in a process known as angiogenesis, improving circulation and nutrient delivery.
This phase is gradual. It requires time, consistency, and the right internal conditions to progress effectively.
Supporting the Body’s Natural Healing Processes
Traditional approaches to recovery have focused on rest, gradual movement, and symptom management. While these remain essential, there is growing interest in methods that support the body’s internal repair mechanisms more directly.
Rather than addressing only the surface-level effects of injury, these approaches aim to enhance the underlying biological processes that drive healing.
Within this evolving landscape, approaches such as SoftWave regenerative therapy are part of a broader category of non-invasive treatments designed to stimulate tissue response and improve circulation. By encouraging cellular activity and supporting regenerative pathways, these methods reflect a shift toward working with the body’s natural systems rather than bypassing them.
Why Recovery Isn’t Always Linear
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One of the most misunderstood aspects of healing is that it rarely follows a straight line. Progress can vary depending on multiple factors, including age, activity level, overall health, and how the injury is managed.
Some days may feel like improvement, while others bring stiffness or discomfort. This variability is part of the process, reflecting the body’s ongoing adjustments as it repairs and adapts.
External factors, such as stress, sleep quality, and physical activity, can also influence how efficiently the body moves through each stage of recovery.
The Role of Circulation in Tissue Repair
Circulation is central to recovery. Blood delivers oxygen, nutrients, and signaling molecules that are essential for tissue repair. When circulation is limited, healing can slow.
This is why movement, when appropriate, often plays a role in recovery. Gentle activity helps maintain blood flow, supporting the delivery of resources needed for repair.
At the same time, therapies that enhance circulation at a targeted level are gaining attention as part of comprehensive recovery strategies.
Balancing Activity and Recovery
A key challenge in tissue repair is finding the right balance between activity and rest. Too much strain can disrupt healing, while too little movement can lead to stiffness and reduced function.
This balance is dynamic. It changes depending on the stage of recovery and the individual’s overall condition. Understanding how to adjust activity levels accordingly is an important part of supporting long-term outcomes.
Connecting Research to Everyday Health
Scientific understanding of tissue repair continues to evolve. Advances in biology, physiology, and medical technology are expanding how we approach recovery and long-term health, alongside broader healthcare shifts highlighted in initiatives like hospital nutrition and patient care reforms.
These developments are increasingly reflected in broader health discussions, where emerging treatments and research insights are explored in ways that connect scientific knowledge to everyday experience. Looking at how vitality, recovery, and performance are being addressed in modern health conversations provides valuable context for understanding how these processes translate into real-world outcomes.
A Deeper Perspective on Healing
Healing is often thought of as a return to normal, but in many cases, it is also an opportunity for adaptation. The body does not simply repair, it adjusts, reinforcing structures and improving resilience.
This perspective shifts how recovery is viewed. It is not just about fixing what was damaged, but about supporting the body as it rebuilds and strengthens over time.
By understanding what happens beneath the surface, individuals can approach recovery with greater awareness and patience, recognizing that healing is not just a process, but a progression shaped by biology, behavior, and the environment in which it occurs.
At 2:00 AM, your mother falls in the bathroom while you’re asleep 20 miles away. Three months ago, your father had a dizzy spell in the garden and couldn’t reach his phone. These moments happen faster than anyone expects, and the difference between quick help and a dangerous wait often comes down to one thing: whether someone can press a button.
Medical alert systems exist to close that gap. They connect seniors to trained emergency responders through wearable devices, bypassing the need to find a phone, remember a number, or hope someone hears a shout for help. For families navigating the tension between independence and safety, these systems offer a middle ground that keeps everyone breathing easier.
This guide walks through the top medical alert systems available in 2026, comparing features, pricing, and real-world performance to help you make a confident choice.
What’s Inside
You’ll find detailed breakdowns of eight leading medical alert providers, covering in-home systems, mobile devices, and smartwatch options. We’ve compared pricing structures, evaluated fall detection accuracy, and highlighted what actual users report about response times and customer service quality.
The article also covers how to evaluate systems based on your specific needs, what to watch for in contracts and fees, and answers to the most common questions families ask when shopping for medical alert protection.
TL;DR
Medical alert systems connect seniors to 24/7 emergency monitoring through wearable help buttons
Pricing ranges from $24.95 to $64.95 per month, with most providers offering month-to-month contracts
Top systems for 2026 include Bay Alarm Medical, Medical Guardian, MobileHelp, and Lifeline
Fall detection adds $10 to $15 per month but may miss up to 50% of actual falls depending on the provider
Family-owned companies tend to prioritize customer service over cost-cutting compared to private equity-backed competitors
What Is a Medical Alert System
A medical alert system connects you to emergency help through a wearable button, usually worn as a pendant or wristband. Press it during a fall, medical crisis, or moment of fear, and it connects you to a monitoring center where trained operators assess the situation and dispatch the appropriate response, whether that’s calling 911, contacting family members, or simply talking you through a stressful moment.
These systems replace the need to locate your phone, dial a number, or hope you can communicate clearly during an emergency. The best systems work in the shower, in the yard, and anywhere within range of a base station or cellular network.
Types of Medical Alert Systems
In-home systems use a base station plugged into your wall (either through a landline or cellular connection) and pair it with a wearable help button. The button has a range of 200 to 1,400 feet, depending on the model. When pressed, the base station’s speaker allows two-way communication with the monitoring center.
Mobile systems skip the base station entirely. The wearable device includes its own cellular connection and GPS tracking, providing protection anywhere with cell coverage. These work well for active seniors who spend time outside the home but cost more per month than in-home options.
Smartwatch systems combine medical alert functionality with activity tracking, step counting, and sometimes medication reminders. They look less conspicuous than traditional pendants but typically have shorter battery life.
How Medical Alert Monitoring Works
When you press the help button, the signal goes to a monitoring center staffed 24/7 by trained operators. The operator can hear you through the device’s two-way speaker and access your medical profile, emergency contacts, and location (for GPS-enabled devices). They’ll assess whether you need emergency services, family notification, or just reassurance.
Response times vary by provider. The fastest systems connect you to an operator in 8 to 12 seconds. Slower providers take 20 to 30 seconds. Most monitoring centers are based in the United States, though some companies outsource to overseas call centers.
When to Use a Medical Alert System
The decision to get a medical alert system usually happens after a close call. Someone has a dizzy spell, takes a bad fall, or experiences a moment where help wasn’t immediately available. But waiting for a crisis isn’t the only reason to consider these systems.
Medical alert systems make sense when mobility becomes unpredictable. If standing up sometimes causes lightheadedness, if balance isn’t what it used to be, or if chronic conditions like diabetes or heart disease create sudden emergencies, a help button provides insurance against the worst-case scenario.
They’re equally valuable for people living alone. The isolation itself creates risk. A fall in the bathroom at midnight becomes exponentially more dangerous when no one will check on you until the next afternoon. The system acts as a constant presence, someone always listening if you need them.
For family caregivers, these systems reduce the mental weight of constant worry. Instead of calling three times a day to verify everything’s okay, you can monitor through apps that track activity and alert you to emergencies in real-time.
Best Medical Alert Systems Compared
Rank
Provider
Best For
Monthly Cost
Fall Detection
Standout Feature
1
Bay Alarm Medical
Overall value and reliability
• $27.95 • $64.95
$10/mo
Family-owned, human-powered monitoring
2
MobileHelp
Budget-conscious couples
• $24.95 • $49.95
• $5.50 • $11/mo
Two-person bundles
3
Lifeline
Brand recognition
• $29.95 • $49.95
$15/mo
50 years of industry experience
4
MedicalAlert.com
Basic protection
$27.95+
$10/mo
Simple, straightforward systems
5
Medical Guardian
Fast response times
• $27.95 • $46.95
$10/mo
8-second average response
Top 5 Medical Alert Systems for 2026
I selected these systems based on real-world testing, user reviews, industry awards, and comparing how companies handle emergencies, customer service, and transparency around fees.
1. Bay Alarm Medical
Bay Alarm Medical
Bay Alarm Medical earned PC Mag’s Editors’ Choice award for 2026 and topped rankings from SafeHome.org, SafeWise, and The Senior List. Unlike private equity-backed competitors focused on margins, this family-owned company built its reputation on consultative service and emergency response that relies on humans, not AI call centers.
Overview
The company offers four core systems: SOS Home (in-home cellular), SOS Mobile (on-the-go GPS), SOS Smartwatch, and SOS All-In-One 2 (pendant with built-in cellular). Pricing starts at $27.95 per month with no contracts, no hidden fees, and a 15-day risk-free trial. Fall detection adds $10 per month.
Key Strengths
Response times average 8 to 12 seconds in independent testing, matching or beating competitors that charge significantly more. The monitoring centers are based in the United States with multilingual support in over 140 languages. Customer service availability runs 24/7, and the company maintains an A+ Better Business Bureau rating with over 18,000 Google reviews.
The Care Connect app gives family members real-time alerts when the help button is pressed, tracks location for GPS-enabled devices, and monitors device battery status. Unlike systems that charge extra for caregiver features, Bay Alarm includes this at no additional cost.
Summary
Best for: Families who want affordable monitoring backed by a company that won’t cut corners to please investors
Pros:
Family-owned with no private equity pressure to reduce service quality
Industry-leading response times without premium pricing
Free caregiver app with real-time emergency notifications
No contracts or cancellation fees
Cons:
Equipment fees range from $0 to $199 depending on the system
Fall detection costs extra (industry standard)
2. MobileHelp
MobileHelp
MobileHelp focuses on budget-friendly pricing and discounted bundles for couples who both need monitoring. For families managing costs on fixed incomes, the company offers reliable protection without premium pricing.
Overview
The Classic Cellular in-home system costs $24.95 per month, and the Solo mobile device runs $39.95 per month. MobileHelp’s key differentiator is the Duo Bundle, which provides two mobile devices for $49.95 per month instead of charging per person. Fall detection adds $5.50 to $11 per month depending on the system.
Key Strengths
The Classic system offers a 600 to 1,400-foot range from the base station, among the wider ranges in the category. Setup takes minutes without professional installation. The MobileHelp Connect app provides GPS tracking, geofencing alerts, and activity monitoring for caregivers.
Users report cancellation difficulties with unexpected charges if equipment returns arrive late
Some complaints about aggressive telemarketing scams falsely claiming to represent MobileHelp
Tested range fell short of advertised 1,400-foot maximum in real-world conditions
Real User Feedback
Reviews consistently praise affordability and ease of setup. However, multiple customers report billing issues after cancellation, with the company charging for additional billing cycles if equipment isn’t returned before the next payment date. One user reported a $550 charge appearing a year after canceling, requiring bank intervention to resolve.
3. Lifeline
Lifeline
Lifeline (formerly Philips Lifeline) holds nearly 50 years of history in the medical alert industry. For families who prioritize institutional reliability and proven track records over cutting-edge features, that longevity carries weight.
Overview
HomeSafe systems cost $29.95 per month for landline and $39.95 for cellular, plus a $99.95 setup fee. The GoSafe 2 mobile option runs $49.95 per month with advanced location tracking using five different technologies including GPS, Wi-Fi, and audio beaconing. Fall detection adds $15 per month, the highest rate among major competitors.
Key strengths
Response times average 12 seconds, among the faster systems tested. The My Lifeline caregiver app offers real-time notifications and device status monitoring. Professional in-home installation is available for seniors uncomfortable with self-setup, though it costs extra.
Connect America, which owns both Lifeline and Medical Alert, operates U.S.-based monitoring centers with support in over 140 languages.
Summary
Best for: Families valuing established brand history
Pros:
Nearly 50 years of operating history
Fast 12-second average response times
Optional professional installation
A+ Better Business Bureau rating
Cons:
Fall detection at $15/month costs 50% more than most competitors
Testing showed fall detection missed approximately 50% of simulated falls
$99.95 setup fee adds to first-month costs
Higher monthly pricing than budget alternatives
Real User Feedback
Most users appreciate responsive monitoring and helpful customer service staff. However, specific billing complaints surface repeatedly. One customer whose mother passed away before the system was ever activated fought for weeks to receive a refund despite returning unopened equipment with tracking confirmation. The company acknowledged receipt but delayed the refund repeatedly, requiring multiple phone calls to resolve.
4. MedicalAlert.com
MedicalAlert.com
MedicalAlert.com provides straightforward medical alert systems without extensive feature sets. The company markets itself as simple and reliable, appealing to seniors who want basic protection without learning complicated devices.
Overview
The Home Landline system costs $27.95 per month, while the Home Cellular system runs $27.95 per month. Mobile systems range from $37.95 to $47.95 monthly. A one-time equipment fee applies to all systems. Fall detection adds $10 per month.
Key Strengths
Setup earned high marks for simplicity across multiple reviews. The basic systems include waterproof help buttons that can be worn as pendants or wristbands. The Medical Alert Connect app provides caregivers with emergency notifications and activity monitoring.
Summary
Best for: Seniors wanting basic, no-frills protection
Pros:
Simple setup process
No long-term contracts
Waterproof help buttons
Medical Alert Connect app for caregivers
Cons:
In-home range tested at only 200 feet (far below the advertised 800 feet)
Outsourced customer service often unable to resolve billing issues
Multiple users report unauthorized charges months after cancellation
$35 restocking fees on faulty equipment returns
Predatory billing practices in user reviews
Real User Feedback
Trustpilot reviews paint a troubling picture. Multiple users report customer service representatives reading from scripts with no ability to solve problems or escalate issues. Several customers describe being charged for equipment they never authorized, then fighting for months to get refunds. One reviewer called the customer support “outsourced to the Philippines” with agents “not empowered to resolve problems.” Another stated the company “uses predatory sales practices” and recommended others avoid them entirely.
5. Medical Guardian
Medical Guardian
Medical Guardian delivers the fastest verified response times in the industry, averaging 8 seconds to connect users with monitoring center operators. The company offers five different systems, ranging from basic in-home units to cellular-enabled smartwatches.
Overview
The MGHome Cellular system ($37.95/month + $149.95 equipment fee) provides a 1,400-foot detection range, the widest tested. The MGMini Lite mobile device weighs just 0.7 ounces, lighter than most pendants, with step tracking and medication reminders. Fall detection runs $10 per month across all systems.
Key strengths
Response time testing by multiple independent reviewers confirmed 8-second average connections, faster than any competitor including Bay Alarm Medical. The MyGuardian app provides sophisticated caregiver features including activity tracking, medication reminders, and emergency notifications.
Medical Guardian earned top rankings from NCOA, which gave it a 9.9 out of 10 score, and SafeWise recognized it for GPS tracking capability.
Summary
Best for: Seniors prioritizing absolute fastest emergency response
Pros:
Fastest response times across the industry
Five system options including smartwatch and ultra-light mobile
Sophisticated caregiver app features
1,400-foot in-home range (industry-leading)
Cons:
Equipment fees add $149 to $199 upfront cost
Monthly pricing sits above budget competitors
Some users report battery life issues with mobile devices
Limited customer service responsiveness in isolated complaints
Real User Feedback
The majority of reviews highlight fast-response and helpful monitoring agents. However, BBB complaints show recurring issues with equipment quality, including devices that won’t hold a charge and missing advertised features. One customer reported waiting three months for a partial refund after returning faulty equipment, with the company withholding a $35 restocking fee for their own defective product.
How to Choose the Right Medical Alert System in 2026
Start by identifying whether you need in-home protection only or coverage on the go. If you rarely leave home, an in-home system with a 600-foot range covers most houses and yards at half the cost of mobile systems. Active seniors who drive, walk, or visit friends need mobile GPS-enabled devices.
Budget Considerations
Monthly fees range from $24.95 to $64.95. Equipment fees add $0 to $199 upfront. Fall detection costs an extra $5.50 to $15 per month. Calculate total first-year costs including equipment, activation, and monthly fees before comparing.
When providers like Bay Alarm Medical offer systems starting at $27.95 per month with free caregiver apps and no contract, you’re getting consultative service from a company not accountable to private equity investors focused on quarterly returns.
Response Time Verification
Claims about response times vary widely. Look for independent testing from reviewers who pressed the button and timed the wait. Eight to twelve seconds represents best-in-class. Anything over 20 seconds should raise questions.
Fall Detection Accuracy
Automatic fall detection sounds valuable but the technology remains inconsistent. Testing shows even top systems miss 30% to 50% of falls depending on how you land. If you can press a button after falling, you’re better served by a system with excellent response times than one with mediocre fall detection.
Company Ownership Matters
Family-owned companies like Bay Alarm Medical answer to customers and long-term reputation. Private equity-backed competitors answer to investors demanding margin improvements, which often means reducing call center quality, outsourcing support, or adding hidden fees. The difference shows up in how they handle problems after the sale.
Frequently Asked Questions About Medical Alert Systems
What is a medical alert system and how does it work?
A medical alert system connects you to emergency help through a wearable button. Press it, and you’ll reach trained operators 24/7 who can assess your situation, call 911, contact family, or provide reassurance. Systems like those from Bay Alarm Medical use U.S.-based monitoring centers with human operators, not AI automation, ensuring you speak with someone experienced in emergency response.
Who should use a medical alert system?
Anyone living alone with unpredictable mobility, chronic conditions like diabetes or heart disease, or a history of falls benefits from medical alert protection. Even healthy seniors appreciate the peace of mind knowing help is one button press away. Family caregivers gain the ability to monitor remotely without constant check-in calls.
What’s the difference between in-home and mobile medical alert systems?
In-home systems use a base station plugged into your wall and a wearable help button with a range of 200 to 1,400 feet. They cost less per month but only work within that range. Mobile systems have built-in cellular connections and GPS tracking, providing nationwide coverage for active seniors. Companies like Bay Alarm Medical offer both options depending on your lifestyle.
How much do medical alert systems cost per month?
Monthly fees range from $24.95 for basic in-home systems to $64.95 for mobile devices with fall detection. Bay Alarm Medical starts at $27.95 per month with no contracts, while competitors charge similar rates but may add activation fees, equipment charges, or require annual commitments. Fall detection typically adds $10 to $15 per month across providers.
Do medical alert systems require a contract?
Most major providers now offer month-to-month service with no long-term contracts. Bay Alarm Medical, Medical Guardian, and MobileHelp all allow cancellation anytime. Some companies offer discounts for annual prepayment but monthly plans remain the most flexible option for families unsure about long-term needs.
What is automatic fall detection and is it worth it?
Automatic fall detection uses sensors to detect sudden movements consistent with falling. When triggered, it automatically alerts the monitoring center even if you can’t press the button. However, testing shows systems miss 30% to 50% of actual falls depending on how and where you land. Systems from Bay Alarm Medical add fall detection for $10 per month, which provides valuable backup protection but shouldn’t replace a wearable help button you can press manually.
As parents, we want to protect our children from all discomfort. At the same time, we know that preparing them to deal with challenges is important. It builds their
resilience and offers the best lifelong protection.
Preparing for unpredictable challenges
When parents know precisely the problem to face, they can make an action plan to help their child learn about and manage it. However, in unpredictable or uncertain times, it is harder for parents to know the best way to prepare their child.
Sometimes we go through uncertain times as a nation. Sometimes, uncertainty is felt most fully in your community or family. The only thing fully predictable in life is that we all will experience curveballs in our life. Humans have long experienced periods of uncertainty, and we can draw from our collective wisdom to get through unpredictable times.
Strengthening relationships & shaping lessons
Wisdom embedded in our DNA tells us that working to strengthen our relationships during uncertain times is key to building family and children’s resilience. We
can always offer reassurance by saying what so many of our grandparents said to us: “This too shall pass, and you’ll get through this with me by your side.”
The best way to protect our children is to shape the lessons gained during difficult times. We do so best when we intentionally manage our own feelings and experiences and show them how we cope with uncertainty.
Below are some of the feelings many of us experience during uncertain times. These are paired with the chance they offer us to model and teach lifelong resilience skills.
“I feel like I am failing.” Learning self-forgiveness
Perfection is never an option, and getting even closer to your goals is harder during unpredictable times. Know that if you forgive yourself and focus on the good in yourself through self-compassion, your child or adolescent will learn to be a bit gentler with themselves. That is lifelong protection.
“My kids are frustrated, and so am I.” Learning to empathize
One of the most respectful things we can do is genuinely understand someone else’s point of view. The best way for children to gain this perspective is by benefitting from it firsthand. You build their empathy for others by working to understand their thoughts, feelings and behaviors.
“I don’t know how to handle how I feel.” Processing and releasing emotions
A time of uncertainty with heightened emotions is the time to show that emotions are not to be ignored. Our children must learn from us that:
“I want to pull my hair out.” Creating a safe haven within our homes
You can love your child and still sometimes want to tear your hair out. We all have bad days when the stress load is high. We cannot control the outside world, but we create sanctuaries within our homes. With peace in our homes, we can better handle the outside world.
“I need a time out.” Being a calming presence for others
In moments when the future is unclear and our minds begin racing, the presence of a reassuring voice makes all the difference.
“I don’t know how to respond.” Being clear and honest with yourself and others
Say what you do know. Admit what you don’t.
“My mind feels out of control.” Maintaining physical health strengthens emotional health
Strong bodies support our minds to best navigate the circumstances we confront. Say out loud: “I’m going to exercise. If I don’t take care of my body, I can’t focus as well.”
“I keep thinking about the worst-case scenario.” Staying present and living in reality
Uncertainty can make our minds race to the worst possible outcome. Catch those thoughts and say, “I am imagining the worst. Let me focus on what is really happening.”
Young people can assume the worst because they have not yet had the experience to know that problems can come and go. Let them know, “You’ll get through this with me by your side.”
“I feel helpless.” Finding what you can do
Few things create discomfort more than feeling like there is too much to do . . . or nothing you can do at all. And few things restore comfort more than tackling what you can. Model the importance of one of the most calming words: “Yet.”
“I’ll NEVER ______!” can transform into “I haven’t ______ yet.” Don’t accept failure or disappointment as permanent but instead view setbacks as opportunities to try
yet again.
“I can’t do everything.” Learning to let go
Stay healthy, strong, and compassionate. Take care of those who are vulnerable. Let family members know they are precious. Do what it takes to keep a roof over your head and food on the table. Everything else can always wait.
“I am so disappointed.” Finding joy, giving service and maintaining purpose
Help your children see the difference they can make in others’ lives and how good it feels to give service. This may enhance their own resilience because they’ll learn the joy of giving. More importantly, they’ll learn there is no pity in receiving.
“I had so many plans that aren’t working out.” When you can’t change things, adapt
Focus on what you
can make a reality and what you
can do.
“I can’t go through this alone.” Relationships strengthen us.
When times get tough, people unify. We hold those we love nearer and offer those who are vulnerable the extra support they deserve.
“Will things ever be the same?” Hope
Resilience is about more than bouncing back. It is about adapting. Growing. Becoming stronger. Being ready for the next challenge, but also being prepared to savor all the good life has to offer.
“Our community needs to come together.” Shared values
Sometimes during challenging times, some people use divisive language. This is deeply unsettling to children and adolescents. We must reinforce our shared values and common humanity.
Remember
Uncertainty is frightening, but knowing that we are not alone to figure it out brings comfort. Any individual alone is vulnerable, but joined together we are stronger than the combination of each of our individual strengths. People together can take turns between drawing strength from others and being a source of strength. We overcome challenges when we come together to remind each other that we belong to one another.
More information
About Dr. Ginsburg
Ken Ginsburg, MD, MS Ed, FAAP, is author of several AAP books,
Building Resilience in Children and Teens, 4th Edition,
Congrats You’re Having a Teen: Strengthen Your Family and Raise a Good PersonandLighthouse Parenting: Raising Your Child with Loving guidance for a Lifelong Bond. He practices Adolescent Medicine at The Children’s Hospital of Philadelphia and is a Professor of Pediatrics at the University of Pennsylvania School of Medicine. Dr. Ginsburg directs Health Services at Covenant House Pennsylvania, where he serves Philadelphia’s youth enduring homelessness, and is also Founding Director of The Center for Parent and Teen Communication. His AAP multimedia toolkit, “Reaching Teens: Strength-Based, Trauma-Sensitive, Resilience-Building Communication Strategies Rooted in Positive Youth Development,” prepares professionals to be the adults young people deserve in their lives.
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Accessing real happiness when we are struggling can feel impossible—but it’s also a key to our recovery, healing, and well-being.
When we are going through a difficult season personally, or we are bearing witness to the pain of others, our relationship to genuine joy or happiness can get complicated and confusing. Happiness can feel out of reach, or it can feel like a betrayal, like it’s something we don’t “deserve” in hard times.
But strengthening our ability to notice and soak in moments of beauty, tenderness, connection, and gratitude can actually have a fortifying effect on us. It can help us build resilience and fill our empty emotional tanks—which can foster our own healing and make it possible for us to show up in healing ways for others.
Teacher Wendy O’Leary shares a guided practice to tune our attention to the reality that shimmers right alongside our genuine seasons of struggle.
A Meditation to Allow Genuine Happiness, Even In Hard Times
Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.
Maybe, like so many, you have wondered, How can I even think about being happy when I’m having such a hard time right now?
Or, How can I be happy when there is so much suffering in the world?
And yet, happiness is not just accessible once basic needs are met, but also essential for our well-being and resilience. We need that resilience both for ourselves when we are struggling and to support others when they are. Both can be true.
Things can be hard and we might also be able to touch some happiness in life. It can’t be forced, so this practice is not an encouragement to push down the hard stuff. Instead, it is a very gentle invitation to also make a little space for the good as you’re able to enhance capacity and wellbeing.
This practice is adapted from Rick Hansen’s practice of taking in the good.
Let’s begin by settling into a comfortable position. If it works for you, I invite you to close your eyes.
Gently direct your attention to the felt experience of your body. You might feel your feet on the floor, the backs of your legs on a chair or cushion, or where your hands are touching. Direct your attention to wherever you can most easily connect with the experience of the body sitting.
Now, gently widen your attention to feel the sensations of the whole body sitting, including the sensations of the body breathing. The invitation here is for a wide, soft and receptive awareness of the body sitting and the body breathing.
If difficult emotions or thoughts arise, it’s not a problem. There’s no need to push them aside. Gently acknowledge their presence, maybe even saying to yourself, Oh, unpleasant thoughts or emotions. Then let them drift to the background as you focus on the foreground of the experience of the whole body as we settle in here for a minute.
Now, call to mind a time when you felt really happy. It could be a time you felt peaceful or calm, or maybe you felt a sense of contentment, or it could even be a joyful time. If there are a few experiences that are vying for your attention, just pick one for our practice together. There’s no right or wrong choice here.
Notice where you are during that experience and who you’re with. Look around and notice what else you see as you remember this experience. You might notice what sounds you hear. Were there any tastes or smells? Just be curious. And what about physical sensations, like the sun on the skin or the feet in sand or even movement, like the body rocking or dancing? Just notice any physical sensations connected to this experience. Take it in with all your senses.
Now, let go of the specific experience and just check out for yourself. How does my body feel when you’re happy, peaceful, content or joyful? What’s that like in the body? What’s that like in the mind? What’s like in your heart? You could even say to yourself, Oh, happy is like this.
Imagine letting that feeling expand throughout your body. Basking in the experience of happy, letting that grow and expand. You might even say to yourself, This feeling is worth keeping to help your brain remember and access this feeling more easily. Oh, happy is like this and this is worth keeping. Bask in the experience, growing the experience and reminding yourself that it’s worth keeping. Happy feels like this.
Remember that happiness isn’t in that specific experience you remembered. It’s in you, and it is accessible. You just have to take a moment to call it up and lean into the felt sense of happiness. Happiness is like this.
Before we close, let’s offer some well wishes. May we and all beings be safe. May we and all beings be healthy in body, mind, and heart. May we and all beings be happy, truly happy, peaceful, content, and free. May our practice be of benefit to all beings.
As you go through your day, you could set an intention to notice the little moments of happiness, peace, and connection. Stop for at least three breaths to take them in, noticing them with all your senses. Notice how the body feels when experiencing happiness and invite that felt sense of happiness to stick around and even expand in the body, mind and heart.
Does the link between white potatoes and diabetes extend to non-fried potatoes without butter or sour cream?
The trouble for white potatoes began in 2006, when the Harvard Nurses’ Health Study, which had followed the diets and diseases of tens of thousands of women for 20 years, found that greater potato intake was associated with a greater likelihood of getting type 2 diabetes. However, of the hundred or so pounds of potatoes Americans eat every year, most are in the deep-fried forms of potato chips, french fries, or other processed products. What happened when they looked specifically at mashed or baked potatoes? They found the same link with diabetes. Okay, but what might potato eaters eat more of? Maybe I should rephrase that: What might meat-and-potatoes people eat more of? Indeed, people who ate more potatoes ate more meat, and we know that animal protein may be associated with increased diabetes risk. But the researchers tried to statistically adjust for that and still found increased risk with potatoes.
Well, what do people put on baked and mashed potatoes? Butter and sour cream. Again, the researchers tried to adjust for other dietary factors like these as well as effectively looking at the ratio between plant and animal fats and whether potato eaters drank more soda or maybe skimped on other vegetables. Yet, still, there seemed to be this association between potatoes and diabetes.
Okay, but that was just one study. By 2015, Harvard researchers had also looked into other cohorts, including the all-male Health Professionals Follow-up Study to complement the all-female Nurses’ studies, and they continued to find a small increased diabetes risk associated with baked, boiled, or mashed potatoes, though french fries do indeed appear nearly five times worse. The authors concluded that potatoes are considered to be a healthy vegetable in dietary guidelines, but the current evidence “casts serious doubts on this classification.” Walter Willett, the chair of Harvard’s nutrition department at the time, went a step further, suggesting potatoes should be siloed up there with candy, as you can see below and at 2:18 in my video Do Potatoes Increase the Risk of Diabetes?.
A meta-analysis of potato consumption and risk of type 2 diabetes published in 2018 combined all six of the prospective studies that had been done to date, and the researchers found about a 20% increase in diabetes risk associated with each serving of potatoes a day, concluding “[l]ong-term high consumption of potato…may be strongly associated with increased risk of diabetes.” But, again, the great majority of the potatoes consumed were fried, and we know deep-fried foods contain all sorts of nasty things, like advanced glycation end-products. The researchers weren’t able to assess french fries versus non-fried potatoes. Even just three servings of fries a week is associated with nearly 20% greater risk of type 2 diabetes, whereas there was only a tiny associated risk with potatoes in general, and that included the fries mixed in.
The world’s largest manufacturer of frozen french fries took issue with this conclusion. Claiming to make one in three fries eaten on planet Earth to the tune of billions of dollars, the company has the money to fund reviews to cast doubt on the science. One review said that the scientific literature should be read with caution because the impact of potatoes on disease risk factors may depend on the foods they’re grouped with as part of a dietary pattern. Indeed, they do have an actual point. Observational studies can never prove cause and effect, and maybe potato consumption—even baked potato consumption—may just be a marker for an unhealthy diet in general. As much as researchers try to adjust for these other factors, as the journal of the Potato Association of America is quick to remind us, it’s not possible to separate the effects of potatoes and fries from the effects of the overall crappy Standard American Diet.
Is there a country where potato consumption is associated with a healthy diet? If potato consumption was still associated with diabetes there, then that would be concerning. Enter a seventh study, but this time out of Iran, where most potato consumption is of boiled potatoes. In fact, those who ate potatoes had the healthiest diets and ate the most whole plant foods—fruits, vegetables, legumes, and whole grains. And though the researchers tried to tease out those other dietary factors, those eating the most boiled potatoes had only half the odds of developing diabetes. This supports the notion that it may be hard to completely separate out just the potatoes. The bottom line, this systematic review concluded, is that we really don’t have “convincing evidence” that the intake of potatoes in general is linked to type 2 diabetes, but we should still probably hold the fries.
Doctor’s Note
This is the first in a five-part series on potatoes. Stay tuned for:
Interested in a sampling of diabetes videos? Check out the related posts below.
