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

Cal

orie

s Carbohydrate

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