Nutrition: Are Potatoes a Super Food?

Dr. Martha RaidlRhea Lanting

OverviewHistory

Consumption

Nutrient profile

Health benefits

MyPlate

Summary and Conclusions

History – Past –Positive imageFirst cultivated: 8,000 to

5,000 BC in Peru

In Ireland in 1589

Worth their weight in gold

Grown in space

When were potatoes first grown in Idaho?

0% 0%0%0%

1. 16212. 17193. 18364. 1853

History Present – Negative imageCouch potato

Comments people made about potatoes:“Too high in calories” “They’re fattening”“Too many carbs”

Potato Calorie ComparisonExamples of foods in the five food groups

Q2. Which of the following food items contains the most calories?

1. Medium sized potato2. Medium sized apple3. 1 cup of nonfat milk4. ½ cup cooked brown

rice5. 3 oz chicken breast 0 0 000

Potato toppings – increase calorie content

270 calories 440 calories

320 calories 540 calories

Q3: What percentage of calories that people consume come from potatoes?

1. < 5 %2. 10%3. 20%4. 30%5. 40% 0% 0% 0%0%0%

Potatoes = 3% of calories

Are potatoes too high in carbohydrates?2000 - 2200 calories = Daily calorie recommendation

50% calories from carbohydrate =1000 carb calories1000 calories/4 calories/g carbohydrate =250 grams of carbohydrate/day

1 medium sized potato = 26 grams of carbohydrate = ~10% of daily carbohydrate recommended intake

Low carb lunacyWeight loss: water,

muscle mass, fatHigh in fat and

cholesterolLow in fruits, vegetables,

whole grains, dairySide effects: headaches,

dizziness, fatigue, and constipation

Q4. Which of the following was the most frequently consumed vegetable in 2011?

0% 0% 0%0%0%

1. Onions2. Tomatoes3. Potatoes4. Corn5. Lettuce

Q4. Answer - Tomatoes

Nutrient ProfilePotato

NutrientsMacro-

nutrients

Carbo-hydrate

Protein Fat

Micro-nutrients

Vitamins

Minerals

Phyto-chemicals

Q5. Potatoes are high in:1. Fat2. Simple carbs3. Protein4. None of the

above0% 0%0%0%

Potatoes – Nutrient Profile

MacronutrientsProtein Relatively lowHigh quality

Fat Fat-free, heart healthy

0 grams total, trans and saturated fat

0 mg cholesterol

MacronutrientsCarbohydrate: 26 grams• Mainly complex• Amylose and amylopectin

Fiber (cellulose): 2 gm• 74% = Insoluble: stay

regular• 26% = Soluble, lowers

cholesterol

Micronutrients and Phytochemicals

Vitamins• Vitamin C • Vitamin B6• Folate

Minerals• Potassium• Sodium• Magnesium

Phytochemicals• Phenolics • Anthocyanins• Carotenoids• Kukoamines• Quercetin

Q6. Potatoes have low levels of:1. Potassium2. Vitamin C3. Sodium4. Magnesium5. Phytochemicals 0% 0% 0%0%0%

Micronutrients- keeps body healthyImmune systemVitamin C = 45% DVVitamin B6 = 10% DV

Heart healthyPotassium = 18% DVSodium = 0%

Metabolic reactionsMagnesium = 10% DV

RBC and NTDFolate = 6% DV

Phytochemicals/PhytonutrientsHelp prevent heart disease and cancerPhenolics (all)Anthocyanins (red,

purple)Carotenoids (yellow)KukoaminesQuercetinEzekiel et al., Beneficial phytochemicals in potato- a review,

Food Research International, 50, 2013,487-496

Q7. What is the cost of eating 5 servings of fruits/vegetables a day?1. $1.502. $2.503. $3.504. $4.505. $5.50 0% 0% 0%0%0%

Is it too expensive to eat fresh produce?It costs ~ $2.50* for five 1-cup servings of fruits and vegetablesFruits: $0.56/ cup

Bananas, apples, pears, pineapple, peaches

Vegetables: $0.42/cupPotatoes, lettuce,

eggplant, greens, carrots*based on 2009-2010 prices

Potatoes are EXTREMELY economicalBased on 2008 prices,Fresh potatoes:

1 lb = $0.48Per 1 cup serving =

$0.19Frozen potatoes

1 lb= $0.93Per serving = $0.41http://

www.ers.usda.gov/data-products/fruit-and-vegetable-prices.aspx#26396

Dietary Guidelines for vegetablesVegetables are

organized into 5 subgroups: dark green starchy red and orange beans and peasother

Are potatoes a nutritional and economic value?Study conducted by Dr. Adam DrewnowskiAnalyzed nutritional value of 98 vegetablesSix nutrients analyzed: Dietary fiber, potassium,

magnesium, and Vitamins A,C, and KDetermined % Daily Value of the six nutrients for 1

serving (1 edible cup)of vegetable in four subgroupsUsed 2008 fruit and vegetable prices to determine

price per edible cup

Drewnowski and Rehm, May 2013, www.plosone.org

Q8. Which vegetable is the most economical for meeting potassium and fiber recommendations?

1. Iceberg lettuce2. Potatoes3. Carrots4. Beans 0% 0%0%0%

Cost for Potassium and Fiber

Nutrient cost comparison10% DV Beans/

PeasPotatoes Dark Green Red/

OrangeOther

Potassium $0. 10 $0.14 $0.54 $0.34 $0.81

Fiber $0.05 $0.19 $0.32 $0.20 $0.49

Magnesium $0.10 $0.29 $0.60 $0.97 $1.12

Vitamin C $0.58 $0.10 $0.12 $0.26 $0.34

Vitamin A - - $0.30 $0.05 $2.49

Vitamin K $3.70 $6.64 $0.17 $1.89 $2.93

Additional study resultsOnly beans, white potatoes and carrots

combined nutrient density, affordability and consumer acceptance.

White potatoes had lower energy density (calories) and were most frequently consumed than beans .

Summary and ConclusionsPotatoes are a nutrient-dense and economical

vegetable

Potatoes are an important staple of the diet.

Next Nutrition Presentation:1 potato, 2 potato, red, white, and blue

potato