Dr. Martha Raidl April 22, 2014. Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions.

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Presentation transcript:

Dr. Martha Raidl April 22, 2014

Overview Potato Consumption Nutrient profile Health benefits Potatoes on MyPlate Conclusions

Total potato consumption: 1970 to 2011

Fresh potato and processed potato consumption,

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

Potatoes and calories What 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 Analysis Carbohydrates Amylose Amylopectin Fiber Resistant Starch Protein Fat

Carbohydrates: Are potatoes too high in carbs? Average calorie intake = 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)

Benefits of SCFA

Amount of RS in 100 gm of food

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

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,

Micronutrients keep your body healthy

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