Nutrition: Are Potatoes a Super Food?
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Nutrition: Are Potatoes a Super Food?
Dr. Martha RaidlRhea Lanting
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OverviewHistory
Consumption
Nutrient profile
Health benefits
MyPlate
Summary and Conclusions
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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
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When were potatoes first grown in Idaho?
0% 0%0%0%
1. 16212. 17193. 18364. 1853
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History Present – Negative imageCouch potato
Comments people made about potatoes:“Too high in calories” “They’re fattening”“Too many carbs”
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Potato Calorie ComparisonExamples of foods in the five food groups
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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
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Potato toppings – increase calorie content
270 calories 440 calories
320 calories 540 calories
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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%
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Potatoes = 3% of calories
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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
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Low carb lunacyWeight loss: water,
muscle mass, fatHigh in fat and
cholesterolLow in fruits, vegetables,
whole grains, dairySide effects: headaches,
dizziness, fatigue, and constipation
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Q4. Which of the following was the most frequently consumed vegetable in 2011?
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1. Onions2. Tomatoes3. Potatoes4. Corn5. Lettuce
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Q4. Answer - Tomatoes
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Nutrient ProfilePotato
NutrientsMacro-
nutrients
Carbo-hydrate
Protein Fat
Micro-nutrients
Vitamins
Minerals
Phyto-chemicals
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Q5. Potatoes are high in:1. Fat2. Simple carbs3. Protein4. None of the
above0% 0%0%0%
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Potatoes – Nutrient Profile
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MacronutrientsProtein Relatively lowHigh quality
Fat Fat-free, heart healthy
0 grams total, trans and saturated fat
0 mg cholesterol
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MacronutrientsCarbohydrate: 26 grams• Mainly complex• Amylose and amylopectin
Fiber (cellulose): 2 gm• 74% = Insoluble: stay
regular• 26% = Soluble, lowers
cholesterol
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Micronutrients and Phytochemicals
Vitamins• Vitamin C • Vitamin B6• Folate
Minerals• Potassium• Sodium• Magnesium
Phytochemicals• Phenolics • Anthocyanins• Carotenoids• Kukoamines• Quercetin
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Q6. Potatoes have low levels of:1. Potassium2. Vitamin C3. Sodium4. Magnesium5. Phytochemicals 0% 0% 0%0%0%
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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
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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
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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%
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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
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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
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Dietary Guidelines for vegetablesVegetables are
organized into 5 subgroups: dark green starchy red and orange beans and peasother
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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
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Q8. Which vegetable is the most economical for meeting potassium and fiber recommendations?
1. Iceberg lettuce2. Potatoes3. Carrots4. Beans 0% 0%0%0%
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Cost for Potassium and Fiber
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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
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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 .
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Summary and ConclusionsPotatoes are a nutrient-dense and economical
vegetable
Potatoes are an important staple of the diet.
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