Nutrition: Are Potatoes a Super Food?
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Transcript of Nutrition: Are Potatoes a Super Food?
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?
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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?
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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
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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