Colorado POTATO FACTS AND NUTRITION
Colorado Potato Nutrition:
The 2010 Dietary Guidelines provide Americans with important recommendations on food sources, along with essential vitamins and nutrients necessary for a healthy diet. A strong emphasis is made on reducing calorie consumption and increasing physical activity. Potatoes contain many of these essential nutrients that the dietary guidelines recommend Americans increase in their diet.
In fact, one medium sized potato, eaten with the skin on:
· Is just 110 calories.
· Has nearly half of the Daily Value for vitamin C.
· Is one of the best sources of potassium and fiber in the produce section.
· Is a great way to eat your veggies
• Preserve the most nutrients by keeping skin on. If you must peel, be sure to keep the peeling very thin, since many nutrients are found close to the skin.
• Steam or microwave potatoes instead of boiling them, because water naturally leaches some of the nutrients from the potatoes
A common misconception is that all of the potato’s nutrients are found in the skin. While the skin does contain approximately half of the total dietary fiber, the majority (> 50 percent) of the nutrients are found within the potato itself. As is true for most vegetables, cooking does impact the bioavailability of certain nutrients, particularly water-soluble vitamins and minerals, and nutrient loss is greatest when cooking involves water (boiling) and/or extended periods of time (baking). To maintain the most nutrition in a cooked potato, steaming and microwaving are best.
Nutrition on a Budget
Fresh produce doesn’t have to break the budget, particularly when you count on potatoes to. One serving–a medium, 5.3-ounce potato—will only set you back about $0.25. Pound for pound, potatoes continue to be are one of the greatest values in the produce department. Potatoes serve up essential vitamins and minerals, fiber, and antioxidants and are fat-, sodium- and cholesterol- free.
According to the USDA My Pyramid guidelines:
1 medium skin-on baked potato = 1 cup starchy vegetables
Colorado Potatoes: The Next Super Food?
Carbohydrates for Health
The 2010 Dietary Guidelines for Americans recommends choosing fruits, vegetables and whole grains often, while staying within energy needs, for health. These foods, as well as dairy products, provide carbohydrate as well as protein.
Some people hold the misconception that they need to cut down on carbohydrates to manage body weight. But mainstream science advises that excess calories are to blame for weight gain, regardless of what foods they come from. Those calories come from three sources: carbohydrates, proteins and fats. Fats contain the most -- 9 calories per gram; protein and carbohydrates each contain 4 calories per gram.
Depriving yourself of carbohydrate from vegetables, like potatoes, denies your body of essential nutrients. One medium-sized potato, for example, contains zero fat and cholesterol for a satisfying 110 calories. Eaten with the skin, the potato is an excellent source of vitamin C and a good source of potassium and vitamin B6.
One medium potato with the skin contributes two grams of fiber or eight percent of the daily value. Dietary fiber is a complex carbohydrate and is the part of the plant material that cannot be digested and absorbed in the bloodstream. Dietary fiber has been shown to have numerous health benefits, including improving blood lipid levels, regulating blood glucose, and increasing satiety, which may help with weight loss (Food
and Nutrition Board 2002).
In addition to vitamins and minerals, potatoes also contain an assortment of phytochemicals with antioxidant potential, most notably carotenoids and anthocyanins (Brown et al. 2001, 2004).Anthocyanins are found in the greatest quantities in purple and red potatoes while carotenoids are found largely in yellow and red potatoes; although, small amounts are also found in white potatoes (Brown et al. 2004).
• One medium potato (5.3 ounces) with skin is a good source of potassium, providing 620 milligrams or 18% of the recommended daily value (DV) per serving.
• Potatoes rank highest for potassium content among the top 20 most frequently consumed raw vegetables and the top 20 most frequently consumed raw fruits.
• Eating just one medium potato – about the size of a computer mouse – can get you well on your way to meeting your daily potassium requirement.
• Potatoes are an excellent source of vitamin C (45% of the DV), which is more vitamin C than one medium tomato (40% DV) or sweet potato (30% DV).
• One medium potato (5.3 ounces) with the skin contributes 2 grams of fiber or 8% of the daily value per serving.
• Potatoes are a good source of vitamin B6 with 10% of the recommended daily value.
• One medium potato provides 6% of the recommended daily value of iron.