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Nutrition: Are Potatoes a Super Food?

Nutrition: Are Potatoes a Super Food?. 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, 1970 - 2011.

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Nutrition: Are Potatoes a Super Food?

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  1. Nutrition: Are Potatoes a Super Food? Dr. Martha Raidl April 22, 2014

  2. Overview • Potato Consumption • Nutrient profile • Health benefits • Potatoes on MyPlate • Conclusions

  3. Total potato consumption:1970 to 2011

  4. Fresh potato and processed potato consumption, 1970 - 2011

  5. Decrease in consumption– Negative image of potatoes • Couch potato Comments people made about potatoes: • “Too high in calories” • “They’re fattening” • “Too many carbs”

  6. Nutrient Profile – Calories and Macronutrients

  7. Potatoes and calories • What percentage of calories that people consume come from potatoes? • < 5 % • 10% • 20% • 30% • 40%

  8. Potatoes = 3% of calories

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

  10. Macronutrients: Nutrient Analysis • Carbohydrates • Amylose • Amylopectin • Fiber • Resistant Starch • Protein • Fat

  11. 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

  12. 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

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

  14. Resistant Starch (RS) – Non digested

  15. Resistant Starch (RS)

  16. Benefits of SCFA

  17. Amount of RS in 100 gm of food

  18. Health benefits of RS • Decrease insulin sensitivity • Decrease blood glucose levels • Decrease appetite

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

  20. Micronutrients

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

  22. 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

  23. Micronutrients keep your body healthy

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

  25. Conclusions • Potatoes are a nutrient-dense vegetable • Yes, they are a superfood

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