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Nutrition: Are Potatoes a Super Food? Dr. Martha Raidl April 22, 2014

Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

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Page 1: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Nutrition: Are Potatoes a Super Food?

Dr. Martha RaidlApril 22, 2014

Page 2: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

OverviewPotato Consumption

Nutrient profile

Health benefits

Potatoes on MyPlate

Conclusions

Page 3: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Total potato consumption: 1970 to 2011

1970

1971

1972

1973

1974

1975

1976

1977

1978

1979

1980

1981

1982

1983

1984

1985

1986

1987

1988

1989

1990

1991

1992

1993

1994

1995

1996

1997

1998

1999

2000

2001

2002

2003

2004

2005

2006

2007

2008

2009

2010

2011

100.0

110.0

120.0

130.0

140.0

150.0

Poun

ds/p

erso

n/ye

ar, f

arm

wei

ght

Page 4: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Fresh potato and processed potato consumption, 1970 - 2011

1970 1980 1990 2000 20110

10

20

30

40

50

60

70

80

90

100Fresh Processed

Poun

ds/p

erso

n/ya

r, fa

rm w

eigh

t

Page 5: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Decrease in consumption– Negative image of potatoes

Couch potato

Comments people made about potatoes:“Too high in

calories” “They’re fattening”“Too many carbs”

Page 6: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Nutrient Profile – Calories and Macronutrients

Calo

ries Carbohydr

ate

Protein

Fat

Page 7: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Potatoes and caloriesWhat percentage of calories that people

consume come from potatoes?1. < 5 %2. 10%3. 20%4. 30%5. 40%

Page 8: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Potatoes = 3% of calories

Page 9: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Calories– affected by toppings

270 calories (10 oz) 440 calories

320 calories 540 calories

Page 10: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Macronutrients: Nutrient AnalysisCarbohydrates

AmyloseAmylopectinFiberResistant Starch

Protein

Fat

Page 11: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Carbohydrates: Are potatoes too high in carbs? Average calorie intake =

2000-2200 calories/day

2000 x .55 = 1100 calories /4 calories/ gm carbs = 275 gm of carbohydrate

1 serving of potato = 5 ounces = 26 grams of carb

26g carb/275 g carb x 100 = 9.5 % of carb

Page 12: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Low carb lunacyWeight loss: water,

muscle mass, fatHigh in fat and

cholesterolLow in fruits,

vegetables, whole grains, dairy

Side effects: headaches, dizziness, fatigue, and constipation

Page 13: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

MacronutrientsCarbohydrate: 26 grams• Mainly complex• Amylose and

amylopectin

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

regular• 26% = Soluble: lowers

cholesterol

Page 14: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Resistant Starch (RS) – Non digested

Page 15: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Resistant Starch (RS)

SCFA

Large Intestine

ResistantStarch

Page 16: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Benefits of SCFAMaintain

normal gut function

Prevent growth of bad bacteria

Vitamin production –biotin, folate

and vitamin K

Cancer prevention-

degrade toxins and

carcinogens

Page 17: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions
Page 18: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Amount of RS in 100 gm of food

Ripe bananas

Green bananas

Lentils

Sweet potato

Potato products - gems, wedges, hash browns, patty (cold/reheated)

Potatoes - baked, boiled, mashed, instant, French fries (hot)

1.23

8.5

2.08

0.08

1.07

0.59

Source: Landon et al 2012

Page 19: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Health benefits of RSDecrease insulin

sensitivityDecrease blood

glucose levelsDecrease appetite

Page 20: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

MacronutrientsProtein Relatively low (3.0 g)High quality (4

essential amino acids)

Fat Fat-free and Heart

healthy0 grams total, trans

and saturated fat 0 mg cholesterol

Page 21: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Micronutrients

Micronutrients

Vitamins

Minerals

Phytochemicals

Page 22: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Micronutrients7 Vitamins: A, C*,

B6, Folate, Thiamin, Niacin, Riboflavin

7 Minerals: Sodium, Potassium*, Calcium, Magnesium, Iron, Phosphorous, Zinc

Page 23: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

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

purple)Carotenoids (yellow)KukoaminesQuercetin

Ezekiel et al., Beneficial phytochemicals in potato- a review, Food Research International, 50, 2013,487-496

Page 24: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Micronutrients keep your body healthy

Heart

• Potassium• Sodium• Antioxidants/

PhytochemicalsImmun

e System

• Vitamin C• Vitamin B6

RBC and

NTD

• Folate for both• Iron for RBC

Page 25: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Potatoes on MyPlateVegetables are

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

Page 26: Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

ConclusionsPotatoes are a nutrient-dense vegetable

Yes, they are a superfood