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Nutrition: Are Potatoes a Super Food?
Dr. Martha RaidlApril 22, 2014
OverviewPotato 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
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
Decrease in consumption– Negative image of potatoes
Couch potato
Comments people made about potatoes:“Too high in
calories” “They’re fattening”“Too many carbs”
Nutrient Profile – Calories and Macronutrients
Calo
ries Carbohydr
ate
Protein
Fat
Potatoes and caloriesWhat percentage of calories that people
consume come from potatoes?1. < 5 %2. 10%3. 20%4. 30%5. 40%
Potatoes = 3% of calories
Calories– affected by toppings
270 calories (10 oz) 440 calories
320 calories 540 calories
Macronutrients: Nutrient AnalysisCarbohydrates
AmyloseAmylopectinFiberResistant Starch
Protein
Fat
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
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
MacronutrientsCarbohydrate: 26 grams• Mainly complex• Amylose and
amylopectin
Fiber (cellulose): 2 gm• 74% = Insoluble: stay
regular• 26% = Soluble: lowers
cholesterol
Resistant Starch (RS) – Non digested
Resistant Starch (RS)
SCFA
Large Intestine
ResistantStarch
Benefits of SCFAMaintain
normal gut function
Prevent growth of bad bacteria
Vitamin production –biotin, folate
and vitamin K
Cancer prevention-
degrade toxins and
carcinogens
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
Health benefits of RSDecrease insulin
sensitivityDecrease blood
glucose levelsDecrease appetite
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
Micronutrients
Micronutrients
Vitamins
Minerals
Phytochemicals
Micronutrients7 Vitamins: A, C*,
B6, Folate, Thiamin, Niacin, Riboflavin
7 Minerals: Sodium, Potassium*, Calcium, Magnesium, Iron, Phosphorous, Zinc
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
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
Potatoes on MyPlateVegetables are
organized into 5 subgroups: dark green starchy red and orange beans and peasother
ConclusionsPotatoes are a nutrient-dense vegetable
Yes, they are a superfood