Dr. Martha Raidl Rhea Lanting

Overview History Consumption Nutrient profile Health benefits MyPlate Summary and Conclusions

History – Past –Positive image First 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?

History Present – Negative image Couch potato Comments people made about potatoes: “Too high in calories” “They’re fattening” “Too many carbs”

Potato Calorie Comparison Examples of foods in the five food groups

Q2. Which of the following food items contains the most calories? 1. Medium sized potato 2. Medium sized apple 3. 1 cup of nonfat milk 4. ½ cup cooked brown rice 5. 3 oz chicken breast

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%

Potatoes = 3% of calories

Are potatoes too high in carbohydrates? calories = Daily calorie recommendation 50% calories from carbohydrate =1000 carb calories 1000 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 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

Q4. Which of the following was the most frequently consumed vegetable in 2011? 1. Onions 2. Tomatoes 3. Potatoes 4. Corn 5. Lettuce

Q4. Answer - Tomatoes

Nutrient Profile

Q5. Potatoes are high in: 1. Fat 2. Simple carbs 3. Protein 4. None of the above

Potatoes – Nutrient Profile

Macronutrients Protein Relatively low High quality Fat Fat-free, heart healthy 0 grams total, trans and saturated fat 0 mg cholesterol

Macronutrients Carbohydrate: 26 grams Mainly complex Amylose and amylopectin Fiber (cellulose): 2 gm 74% = Insoluble: stay regular 26% = Soluble, lowers cholesterol

Micronutrients and Phytochemicals

Q6. Potatoes have low levels of: 1. Potassium 2. Vitamin C 3. Sodium 4. Magnesium 5. Phytochemicals

Micronutrients- keeps body healthy Immune system Vitamin C = 45% DV Vitamin B6 = 10% DV Heart healthy Potassium = 18% DV Sodium = 0% Metabolic reactions Magnesium = 10% DV RBC and NTD Folate = 6% DV

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,

Q7. What is the cost of eating 5 servings of fruits/vegetables a day? 1. $ $ $ $ $5.50

Is it too expensive to eat fresh produce? It costs ~ $2.50* for five 1-cup servings of fruits and vegetables Fruits: $0.56/ cup Bananas, apples, pears, pineapple, peaches Vegetables: $0.42/cup Potatoes, lettuce, eggplant, greens, carrots *based on prices

Potatoes are EXTREMELY economical Based on 2008 prices, Fresh potatoes: 1 lb = $0.48 Per 1 cup serving = $0.19 Frozen potatoes 1 lb= $0.93 Per serving = $0.41

Dietary Guidelines for vegetables Vegetables are organized into 5 subgroups: dark green starchy red and orange beans and peas other

Are potatoes a nutritional and economic value? Study conducted by Dr. Adam Drewnowski Analyzed nutritional value of 98 vegetables Six nutrients analyzed: Dietary fiber, potassium, magnesium, and Vitamins A,C, and K Determined % Daily Value of the six nutrients for 1 serving (1 edible cup)of vegetable in four subgroups Used 2008 fruit and vegetable prices to determine price per edible cup Drewnowski and Rehm, May 2013,

Q8. Which vegetable is the most economical for meeting potassium and fiber recommendations? 1. Iceberg lettuce 2. Potatoes 3. Carrots 4. Beans

Cost for Potassium and Fiber

Nutrient cost comparison 10% DVBeans/ Peas PotatoesDark GreenRed/ Orange Other 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 results Only 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 Conclusions Potatoes 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