Potatoes, Nutrition and Diet

International Year of the Potato 2008

Potatoes, nutrition and diet

Potato is a versatile, carbohydrate- served with them and on the method Potatoes can be important rich food highly popular worldwide and of preparation. By itself, potato is not staple foods, but balanced prepared and served in a variety of ways. fattening (and the feeling of satiety diets need to include other Freshly harvested, it contains about that comes from eating potato can vegetables and whole grain 80 percent water and 20 percent dry actually help people to control their matter. About 60 to 80 percent of the dry weight). However, preparing and serving foods matter is starch. On a dry weight basis, potatoes with high-fat ingredients

the protein content of potato is similar raises the caloric value of the dish.

to that of cereals and is very high in Key Points comparison with other roots and tubers. Since the starch in raw potato cannot In addition, the potato is low in fat. be digested by humans, they are The potato is a good source prepared for consumption by boiling of dietary energy and some Potatoes are rich in several (with or without the skin), baking or micronutrients, and its protein micronutrients, especially vitamin C frying. Each preparation method affects content is very high in comparison – eaten with its skin, a single medium- potato composition in a different way, with other roots and tubers. sized potato of 150 g provides nearly but all reduce fibre and protein content, half the daily adult requirement due to leaching into cooking water and Potato is low in fat – but preparing (100 mg). The potato is a moderate oil, destruction by heat treatment or and serving potatoes with high fat source of iron, and its high vitamin C chemical changes such as oxidation. ingredients raises the caloric value content promotes iron absorption. It is of the dish. a good source of vitamins B1, B3 and Boiling – the most common method B6 and minerals such as potassium, of potato preparation worldwide Boiling potatoes in their skins phosphorus and magnesium, and – causes a significant loss of vitamin C, prevents loss of nutrients. contains folate, pantothenic acid and especially in peeled potatoes. For riboflavin. Potatoes also contain dietary french fries and chips, frying for a Potatoes are important in many antioxidants, which may play a part in short time in hot oil (140 ºC to 180 ºC) diets, but need to be balanced with preventing diseases related to ageing, results in high absorption of fat and other vegetables and whole grain foods. and dietary fibre, which benefits health. significantly reduces mineral and ascorbic acid content. In general, Further research is needed to Effects of potato baking causes slightly higher losses determine the link between potato preparation methods of vitamin C than boiling, due to consumption and Type 2 diabetes. The nutritive value of a meal containing the higher oven temperatures, potato depends on other components but losses of other vitamins and Nutrient content of potatoes minerals during baking are lower. 3JCPGMBWJO 7JUBNJO$ 5IJBNJO 0.02 milligrams 13.0 milligrams Potato’s role in the developing 0.106 milligrams world’s “nutrition transition” 1SPUFJO In many developing countries, and /JBDJO 1.87 grams especially in urban areas, rising levels of 1.44 milligrams 'BU income are driving a “nutrition transition” *SPO Water 77 grams Energy 87 kcal 0.1 grams toward more energy-dense foods 0.31 milligrams and prepared food products. As part 'JCSF of that transition, demand for potato 1IPTQIPSVT 1.8 grams 44 milligrams is increasing. In South Africa, potato $BSCPIZESBUF consumption has been growing in urban 1PUBTTJVN $BMDJVN 20.13 grams areas, while in rural areas maize is still 379 milligrams 5 milligrams the staple. In China, higher income (Per 100 g, after boiling in skin and peeling before consumption) and increased urbanization have led Source: United States Department of Agriculture, National Nutrient Database to increased demand for processed potatoes. Thus, the potato already plays a role in diet diversification in many countries. However, where other staple crops are available to meet energy requirements, potato should not replace them but rather supplement the diet with its vitamins and mineral content and high quality protein. Potatoes can be important staple foods, but balanced diets need to include other vegetables and whole grain foods.

As part of the trend toward greater consumption of “convenience foods”, demand for fried potatoes is increasing. Over-consumption of these high-energy products, along Toxic components of potato with reduced physical activity, can As part of the potato plant’s natural defences against fungi and insects, its lead to overweight. Therefore the leaves, stems and sprouts contain high levels of toxic compounds called role of fried potato products in the glycoalkaloids (usually solanine and chaconine). Glycoalkaloids are normally diet must be taken into consideration found at low levels in the tuber, and occur in the greatest concentrations just in efforts to prevent overweight and beneath the skin. diet related non-communicable diseases, including heart disease Potatoes should be stored in a dark, cool place in order to keep glycoalkaloid and diabetes. Type 2 diabetes is content low. Under exposure to light, potatoes turn green in colour due to caused by many factors, and further increased levels of chlorophyll, which can also indicate higher levels of solanine research is needed to determine and chaconine. Since glycoalkaloids are not destroyed by cooking, cutting away whether potato consumption and green areas and peeling potatoes before cooking ensures healthy eating. Type 2 diabetes may be linked.

About IYP 2008 Contact: International Year of the Potato Secretariat The International Year of the Potato, Food and Agriculture Organization to be celebrated throughout 2008, of the United Nations aims at raising global awareness of Room C-776 the potato’s key role in agriculture, the Viale delle Terme di Caracalla economy and world food security. 00153 Rome, Italy Tel. + (39) 06-5705-5859, 06-5705-4233 www.potato2008.org E-mail: [email protected]