Dr. Martha Raidl
April 22, 2014

Overview
 Potato Consumption
 Nutrient profile
 Health benefits
 Potatoes on MyPlate
 Conclusions

150,0
Total potato consumption:
1970 to 2011
140,0
130,0
120,0
110,0
100,0
1970 1974 1978 1982 1986 1990 1994 1998 2002 2006 2010

Fresh potato and processed potato consumption, 1970 - 2011
100
90
80
70
60
50
40
30
20
10
0
Fresh Processed
1970 1980 1990 2000 2011

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
Carbohydrate
Protein
Fat

Potatoes and calories
 What percentage of calories that people consume come from potatoes?
1.
2.
< 5 %
10%
3.
4.
5.
20%
30%
40%

Potatoes = 3% of calories

Calories– affected by toppings
270 calories
(10 oz) 440 calories
320 calories 540 calories

Macronutrients: Nutrient Analysis
 Carbohydrates
 Amylose
 Amylopectin
 Fiber
 Resistant 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 lunacy
 Weight loss: water, muscle mass, fat
 High in fat and cholesterol
 Low in fruits, vegetables, whole grains, dairy
 Side effects: headaches, dizziness, fatigue, and constipation

Macronutrients
•
•
Carbohydrate: 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)
Resistant
Starch
Large Intestine
SCFA

Benefits of SCFA
Maintain normal gut function
Prevent growth of bad bacteria
Vitamin production – biotin, folate and vitamin K
Cancer preventiondegrade toxins and carcinogens

Amount of RS in 100 gm of food
Source: Landon et al 2012
Potatoes - baked, boiled, mashed, instant,
French fries (hot)
Potato products - gems, wedges, hash browns, patty (cold/reheated)
0,59
1,07
Sweet potato 0,08
Lentils 2,08
Green bananas 8,5
Ripe bananas 1,23

Health benefits of RS
 Decrease insulin sensitivity
 Decrease blood glucose levels
 Decrease appetite

Macronutrients
Protein
 Relatively low (3.0 g)
 High quality (4 essential amino acids)
Fat
 Fat-free and Heart healthy


0 grams total, trans and saturated fat
0 mg cholesterol

Micronutrients
Micronutrients
Vitamins
Minerals
Phytochemicals

Micronutrients
 7 Vitamins: A, C*, B6,
Folate, Thiamin, Niacin,
Riboflavin
 7 Minerals: Sodium,
Potassium*, Calcium,
Magnesium, Iron,
Phosphorous, Zinc

Phytochemicals/Phytonutrients
Help prevent heart disease and cancer
 Phenolics (all)
 Anthocyanins (red, purple)
 Carotenoids (yellow)
 Kukoamines
 Quercetin
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/Phytochemicals
Immune
System
• Vitamin C
• Vitamin B6
RBC and
NTD
• Folate for both
• Iron for RBC

Potatoes on MyPlate
 Vegetables are organized into 5 subgroups:
 dark green
 starchy
 red and orange
 beans and peas
 other

Conclusions
 Potatoes are a nutrient-dense vegetable
 Yes, they are a superfood