Ppn handbook final

P OTATO N U T R I T I O N HANDBOOK

Ta b l e o f C o n t e n t s I n t r o d u cti o n

Introduction: Peel Back the Truth 1 The United States Potato Board (USPB) was established in 1971 by a group of
potato growers to promote the many benefits of eating potatoes. The USPB
Potato Nutrition Facts 2
Vitamin C, Potassium and Gluten-Free 2 was one of the first commodity groups to develop and use an FDA-approved
Vitamin B6, Fiber and Resistant Starch 4 nutrition label and has long since promoted positive nutrition messages. As a
Antioxidants 6
result of these efforts, consumer attitudes toward potatoes remained mostly
Glycemic Index 8
Satiety and Weight Management 11 positive for over 30 years. Then, the low-carbohydrate diet craze swept the
Type 2 Diabetes 14 nation beginning in the early 2000s and took a toll on the relationship between
Potatoes in the American Diet 15
America and its beloved potato, as indicated by a slight, yet noticeable,
Potatoes 101 17 decrease in potato consumption. This caused the potato industry to ramp up its
History of the Potato 18
consumer marketing efforts, focusing on dispelling the myth that potatoes are
How to Buy and Store Potatoes 19
Fresh Potato Types 20 fattening and educating the public about the inherent goodness of America’s
Favorite Vegetable.
Cooking With Potatoes 23
The Basics 24
How to Bake a Potato 25 In 2004, the USPB began a formal Nutrition This handbook is a compilation of all-things-
Perfect Mashed Potatoes and How to Bake Fries 26 Science Program which compiled key potato potato as it relates to nutrition research and more.
Potato Salad Possibilities and Grilling With Potatoes 27 research studies and began funding university Beginning with potato nutrition facts and ending

Restaurant Chefs Love Potatoes 28 research projects to protect the reputation of the with a monthly calendar of ideas for news features,
potato. The USPB positions itself at the forefront newsletters and blog posts, these pages are

of potato nutrition research and monitors research brimming with historical potato facts, techniques
Potato Story Ideas 31
and trends in the U.S. and overseas that could for cooking the potato in today’s “30-minute meal”
A Month-By-Month Calendar of Ideas to Put Potatoes in the News 32
impact potato consumption in America. mentality, and healthy recipes to keep the potato
naturally nutritious and delicious.
Healthy Potato Recipes 35 In 2007, the USPB adopted an industry-wide
Recipes and Photos 36 signature, “Potatoes…Goodness Unearthed®,” to
promote the nutritional benefits of the potato. It’s
the first unified endeavor by the entire U.S. potato
Research Abstracts 43
industry to clearly identify the U.S. potato as a
Summary of USPB-Funded and Non-Funded Research 44
nutrition powerhouse.

References 55

USPB Contact Information 59 For more information, visit
www.potatogoodness.com.

1

P e e l B ac k t h e T r u t h :
P otato N u t r iti o n Fact s provide one of the most concentrated and potassium intake, the subjects on the LNAHK diet
affordable sources of potassium (Table 2). — and OD diets were given a list of potassium rich
significantly more than those foods commonly foods and instructed to eat a potato a day. The
It’s a surprise for many to discover Gluten-Free
associated with being high in potassium results indicated that both the LNAHK and OD
that one medium potato (5.3 oz) According to the 2011 USPB Attitudes & Usage
(e.g., bananas, oranges, mushrooms, etc.) produced decreases in blood pressure (compared
Study, only 19% of Americans rate potatoes as
with the skin contains 45 percent of (Drewnowski et al. 2011). Research suggests to the HC diet); however the decrease was
excellent for being gluten-free. In fact, potatoes
that diets rich in potassium and low in sodium greatest in the LNAHK diet. With the speculation
the daily value for vitamin C; as much are 100% gluten-free! According to the National
reduce the risk of hypertension and stroke that the blood pressure lowering effects of the
or more potassium (620 mg) than Foundation for Celiac Awareness, an estimated
(Appel et al. 1997, FDA, Food & Nutrition Board LNAHK and OD diets were due to an increase in
either bananas, spinach, or broccoli; 3 million Americans suffer from side effects
2004). Accumulating evidence also suggests dietary potassium as a direct result of including a
associated with eating foods that contain gluten.
10 percent of the daily value of B6; that increasing dietary potassium can negate daily potato dish, Nowson and colleagues recently
To make it easier for those who suffer from this
and trace amounts of thiamin, some of the negative effects of dietary sodium re-examined the data. The results confirmed that
disease to find delicious, gluten-free recipes, the
on blood pressure (Geleijnse et al. 2003), there was an inverse relationship between potato
riboflavin, folate, magnesium, USPB has created a gluten-free recipe collection
and reducing sodium along with increasing consumption and blood pressure. Specifically, it
phosphorous, iron, and zinc — all for on their website www.potatogoodness.com, which
potassium provides greater heart disease was demonstrated that a 100-g/d higher intake of
includes more than 80 gluten-free recipes from
only 110 calories and no fat (Table 1). protection than intervention alone (Cook et al. potatoes (an average potato is approx. 150 grams)
several ethnic cuisines, many of which can be
2009, Nowson et al. 2004). was associated with a 2.6 mm Hg lower diastolic
prepared in 30 minutes or less.
Table 1: FDA Data for a 5.3 oz Potato with the Skin* blood pressure (Nowson et al. 2008).
Table 2: Potassium Content of Selected “High”
Potassium Foods*
Calories (kcal) 110 % Daily Value Vitamin C
Fat (g) 0 – Potatoes provide 27 mg of vitamin C (45 percent
Food Source Potassium (mg) Potatoes Lead Potassium
Cholesterol (mg) 0 – of the current daily value), which can contribute
Potato (1, 5.3 oz) 620
.................. Produce Picks ..................
Sodium (mg) 0 – to total daily requirements. This water-soluble
Broccoli (1 med stalk) 460 The recommended intake for potassium was
Potassium (mg) 620 18% vitamin acts as an antioxidant, stabilizing or recently increased to 4,700 mg from 3,500
Banana (1 med) 450 per day. Potatoes rank highest among the
Vitamin C (mg) 27 45% eliminating free radicals, thus helping to prevent 20 top-selling fruits and vegetables
Sweet Potato (1 med) 440
Vitamin B6 (mg) 0.2 10% cellular damage. Vitamin C also aids in collagen Potassium content per serving
Tomato (1 med) 340
Fiber (g) 2 8% production, a process that helps to maintain
Mushrooms (5 med) 300
healthy gums and is important in healing wounds.
Orange (1 med) 250
*It should be noted that the FDA label represents a composite of varietals Finally, vitamin C assists with the absorption of
Cantaloupe (1/4 med) 240 Potatoes
(“market-basket approach”) based on typical U.S. consumption patterns iron and may help support the body’s immune 620 mg
(i.e., 70 percent russet, 18 percent white, and 12 percent red). Grapefruit (1/2 med) 160
system (Gropper 2008). Although potatoes do Broccoli
460 mg
Bananas
not rival the vitamin C content of citrus fruits and *www.fda.gov/food/labelingnutrition
450 mg
Based on the FDA label (Table 1), the following
peppers, they do contribute significantly to daily
claims can be made for the potato: Tomatoes
vitamin C requirements. In fact, data from the Given their high potassium content, potatoes may 340 mg

• An excellent source (> 20 percent of the DV) most recent Continuing Survey of Food Intakes by contribute to a heart healthy diet. Nowson et al.
of vitamin C Individuals (1994-1996) indicates that potatoes (2004) examined the effect on blood pressure of Source: United States Potato Board

• A good source (> 10 percent of the DV) rank in the top 5 of dietary sources of vitamin C two different self-selected diets: (1) a low-sodium,
of potassium The health benefits of potassium go beyond
for Americans (Cotton et al. 2004). high-potassium diet rich in fruit and vegetables
• A good source (> 10 percent of the DV) cardiovascular health. Research indicates that
(LNAHK) and (2) a high-calcium diet rich in low-
of vitamin B6 diets high in potassium-rich fruits and vegetables
Potassium fat dairy foods (HC) with a (3) moderate-sodium,
• Low (< 140 mg/serving) in sodium may help maintain lean body mass and bone
It is estimated that less than 3% of Americans high-potassium, high-calcium DASH-type diet
and cholesterol mineral density as we age (Dawson-Hughes et al.
are meeting the current adequate intake (AI) high in fruits, vegetables and low-fat dairy foods
• Fat-free (< 0.5 g fat/serving) 2008, Tucker et al. 1999).
for potassium (4700 mg/d) (USDA). Potatoes (OD) for four weeks. In order to achieve a higher

2 3

Vitamin B6 Resistant Starch reductions in blood lipid levels, increases in Table 3: Resistant Starch Content of Various Foods*

Potatoes are a good source of vitamin B6, a water Resistant starch is the starch that is ‘resistant’ satiety and potential uses in weight management
Food RS (g/100g food)
soluble vitamin that is often low in the diets of to enzymatic digestion in the small intestine. (Higgins 2004, Bodinham et al. 2010).
certain groups of women (DRIs 1997). Vitamin B6 Resistant starch is found naturally in foods such as Puffed Wheat 6.2

plays important roles in carbohydrate and protein legumes, bananas (especially under-ripe, slightly In fact, the potential health benefits are so White Beans (cooked) 4.2
metabolism. It helps the body make nonessential green bananas), potatoes, and some unprocessed promising that the Joint Food and Agricultural
Banana (raw) 4.0
amino acids needed to make various body whole grains. Natural resistant starch is insoluble, Organization of the United Nations/World Health
proteins. It is also a cofactor for several enzymes fermented in the large intestine and a prebiotic Organization Expert Consultation on Human Potato Chips 3.5
involved in energy metabolism, and it is required fiber (i.e., it may stimulate the growth of beneficial Nutrition concluded that resistant starch is “…one
Lentils (cooked) 3.4
for the synthesis of hemoglobin – an essential bacteria in the colon). Other types of resistant of the major developments in our understanding
component of red blood cells (DRIs 1997). starch may be soluble or insoluble, and may or of the importance of carbohydrates for health in Corn Flakes 3.2

may not have prebiotic properties (Higgins 2004). the past twenty years.” (FAO 1998) Potato (cooked & cooled) 3.2
Fiber
The amount of resistant starch found in potatoes is Rye Bread 3.2
One medium potato with the skin contributes The physiological effects and potential health
highly dependent upon processing and preparation
two grams of fiber or eight percent of the daily benefits of resistant starch have been studied in Potato (fried) 2.8
methods. For example, cooking and then cooling
value. Dietary fiber is a complex carbohydrate animals and humans for over 30 years (Murphy
potatoes leads to nearly a two-fold increase in Chickpeas (cooked) 2.6
and is the part of the plant material that cannot et al. 2008). Resistant starch appears to exert
resistant starch—Table 3 (Englyst et al. 1992, Peas 1.9
be digested and absorbed in the bloodstream. beneficial effects within the colon as well as
Murphy et al. 2008). Even processed potatoes (e.g.,
Dietary fiber has been shown to have numerous body wide. Health benefits in the colon include Potato (boiled) 1.3
potato flakes) appear to retain a significant amount
health benefits, including improving blood lipid enhanced laxation, extensive fermentation and
of resistant starch with the potential to confer Wheat Bread 1.2
levels, regulating blood glucose, and increasing the production of important short chain fatty
health benefits.
satiety, which may help with weight loss (Food acids and increased synthesis of a variety of Potato (baked) 1.0
and Nutrition Board 2002). “good” bacteria (Murphy et al. 2008, Cummings
et al. 1996, Nofrarias et al. 2007) both of which * Adapted from Murphy 2008

are believed to protect the colon from harmful
microorganisms and even cancer (Hylla et al.
1998). Systemic effects include improvements
in glucose tolerance and insulin sensitivity,

4 5

CAROTENOIDS ANTHOCYANINS
Antioxidants A number of scientists have developed specific Comprise a large group of compounds produced by plants Are a class of plant pigments that can be classified
chemically as both flavonoids and phenolics
In addition to vitamins and minerals, potatoes also research programs to examine the antioxidant
contain an assortment of phytochemicals with content of different varieties of potatoes with
antioxidant potential, most notably carotenoids the ultimate goal of developing new potato Imparts yellow-to-red hues to various plants, including Widely distributed among flowers, fruits, and vegetables
fruits, tubers and roots and contribute to every color but green (Hou 2003)
and anthocyanins (Brown et al. 2001, 2004). varieties that maximize antioxidant potential.
Anthocyanins are found in the greatest quantities Dr. Cecil Stushnoff and his team at Colorado
in purple and red potatoes while carotenoids are State University have examined nearly 100 Play a function in plants as accessory pigments, Play several major roles in plants, including attracting
photosynthesis and protect against photosensitization in insects for pollination, acting as a UV screen to protect
found largely in yellow and red potatoes, although different selections and varieties of potatoes for plants and animals. In humans, carotenoids are thought the plant’s DNA from damage by sunlight, and acting as
to have a variety of function including antioxidant activity, feeding deterrents
small amounts are also found in white potatoes antioxidant content and free radical scavenging immunoenhancement and perhaps protection against some
capacity and have found that pigmented potatoes forms of cancer (DRIs 2000)
(Brown et al. 2004).
contain a variety of substances with antioxidant
Wu and colleagues (2004a) examined total potential (Stushnoff et al. 2007). Potato cultivars
antioxidant capacity (TAC) in more than 100 with particularly high phenolic contents include:
different foods, including fruits, vegetables, nuts,
•Purple Majesty
The effects of pigmented potato consumption on Does cooking potatoes impact
dried fruits, spices, cereals, and other foods. biomarkers of oxidative stress, inflammation and
In addition, the researchers measured total
(recently released purple-skinned variety) antioxidant content?
immune response were recently studied in a sample
•Mountain Rose
phenolic content of these foods to evaluate their of healthy adult males who received daily doses What is the impact of cooking and other forms
(not yet released red-skinned variety)
contribution to total antioxidant capacity. Out (150 grams) of either white, yellow or purple-fleshed of processing on the phenolic content and
•Rio Grande
of the 42 vegetables that were tested, beans (not widely available russet variety) potatoes daily (Kaspar 2011). The results indicated antioxidant activity of potato varieties? There
(including small red, kidney, and pinto) and that consuming pigmented potatoes can reduce is no clear-cut answer as the current data are
artichokes ranked highest in total antioxidant Researchers are also focusing on breeding species inflammation and DNA damage as well as modulate conflicting. Results from Dr. Brown’s lab indicate
capacity, while russet potatoes ranked fifth, of potatoes that have improved antioxidant immune cell phenotype in healthy adult males. that boiling increases the extractable total
coming in ahead of vegetables that are more capacity and have successfully developed potato carotenoids and the accompanying antioxidant
commonly known for their antioxidant potential, tubers with increased levels of flavonoids and Dr. Roy Navarre and researchers from Washington
values (Brown 2007). On the other hand, data
such as broccoli, cabbage, and tomatoes. carotinoids (Lukaszewicz et al. 2004, Brown State University recently began using a technique
from Dr. Miller’s lab indicates that boiling is the
2004, Navarre 2007). known as “metabolic profiling.” They examine
only cooking method that severely negatively
genetic variations in potatoes and then use
Potato Nutrition: The potential role of potato antioxidants in this information to maximize their nutritional
More than skin deep immune function and disease prevention have potential. In his lab, metabolic profiling is
A common misconception is also been studied. For example, Reddivari et being used to screen potatoes for genotypes
that all of the potato’s nutrients
al. (2007) examined the effects of a purple with elevated amounts of vitamins and
are found in the skin. While the
potato anthocyanin fraction on prostate phytonutrients. Substantial differences in
skin does contain approximately
cancer cell proliferation and apoptosis phytonutrients among different genotypes
half of the total dietary fiber, the
majority (> 50 percent) of the
(i.e., cancer cell death) in vitro. The results were observed for some phenolic compounds,
nutrients are found within the potato indicated that cancer cell proliferation was including flavonol, differing in concentration
itself. As is true for most vegetables, decreased by the anthocyanin fraction, and by well more than tenfold. More modest
cooking does impact the bioavailability apoptosis was increased. Current studies are differences were found in folate, with about
of certain nutrients, particularly water-soluble focusing on identifying the individual components a threefold difference between high and low
vitamins and minerals, and nutrient loss is greatest
of the anthocyanin fraction responsible for the folate genotypes. Comparisons have also been
when cooking involves water (boiling) and/or
induction of apoptosis in prostate cancer cells and made between wild species and cultivars,
extended periods of time (baking). To maintain the
on developing potato cultivars that over-express and marked differences were found in a
most nutrition in a cooked potato, steaming and
these bioactive compounds. variety of compounds, including glycoalkaloid
microwaving are best.
composition (Navarre et al. 2007).

6 7

impacts antioxidant content. Microwaving and determination of GI, which severely limits the simple affect its GI. Decreasing the pH of a starch (e.g.,
baking appear to cause minimal destruction/ classification of a given food as high, medium or by adding acid) can lower the GI; thus, adding
reduction in antioxidant content. Dr. Miller low on the GI, as well as the application of the GI for vinegar to potatoes (such as when making
hypothesizes that the boiling causes a loss of the purpose of food selection (Franz 2006). First potato salad) will lower the GI of the potatoes.
the water-soluble antioxidants in the water. Wu and foremost, it must be emphasized that the GI is Similarly, acetylation or the addition of beta-
and colleagues (2004b) found that cooking had not an inherent property of a food but, rather, the cyclodestrin has been shown to decrease the GI
a variable effect on the hydrophilic antioxidant metabolic response of an individual to a food (Pi- of potato starch (Raben et al. 1997).
capacity of the four different vegetables tested Sunyer 2002). Thus, the GI of a carbohydrate-rich
Preparation: Cooking has been shown to exert
(russet potato, broccoli, carrots and tomato). food can vary greatly depending on a number of
a differential effect on GI of a carbohydrate-
Specifically, potatoes and tomatoes had significant factors, including:
rich food, particularly one that is high in starch.
increases in antioxidant content after cooking,
Variety: Different varieties of a given For example, a recent study by Fernandes et al.
while carrots had a significant decrease, and
carbohydrate-rich food (e.g., short-grain vs. (2005) examined the effect of cooking on the
broccoli was unchanged.
long-grain rice, linguini pasta vs. rotini pasta, GI of potatoes prepared in a variety of different
red potatoes vs. russet potatoes) can produce ways including mashed; baked; reheated; boiled;
Glycemic Index
significantly different GIs. According to the most boiled and cooled; and fried. The results indicated
If low carbohydrate was the diet trend at the start Between-Subject Variability: Research clearly
recently published international table of GI values that the GI values of potatoes varied significantly
of the decade, then low glycemic index (GI) has shows that individuals can vary significantly
(Atkinson et al. 2008), the GIs for potato varieties depending on both the variety and cooking
certainly been the trend to round it out. The GI is in their glycemic responses to the same food
range from a low of 56 for a boiled Pontiac potato method used, ranging from intermediate (boiled
defined as “the incremental area under the blood (Wolever 2003). Nonetheless, in laboratory
from Australia to a high of 111 for a baked U.S. red potatoes consumed cold: 56) to moderately
glucose response curve of 50 grams available studies, this source of variation is reduced to the
Russet Burbank. high (roasted white potatoes: 73; baked russet
carbohydrate portion of a test food relative to 50 point where it is no longer statistically significant
potatoes: 72). Similarly, Kinnear et al. (2011)
grams of a reference food (e.g., glucose or white by expressing an individual’s glycemic response to
Origin: Ironically, even for presumably the same
investigated the effects of cooking and cooling
bread)” (Jenkins et al. 1981). Potatoes have been the food of interest relative to that of a reference
variety, the GI value can vary widely depending
on the GI of four novel potato varieties and found
unfairly criticized for their ranking on the GI. In fact, food (e.g. white bread or glucose). For example,
on where it was grown. For example, russet
significant variability in the effects. Specifically,
there are a number of complexities in the measure Wolever and colleagues (1991) examined the
potatoes grown in Australia have a GI ranging
cooking and cooling reduced the GI of two potato
and methodological weaknesses inherent in the glycemic responses (AUC) and GI (i.e., the AUC
from 87-101, placing them in the high category,
varieties by 40-50%, while it produced only a
whereas russets grown in the U.S. and Canada of the test food expressed relative to white
8-10% reduction in the other two varieties.
have GIs ranging from 56-77, placing them in the bread) of three different foods (white bread, rice,
more moderate category (Foster-Powell et al. and spaghetti) in 12 subjects with diabetes. The
2009; Fernandes 2005). average coefficient of variation (a representation
of the variability in responses between subjects)
Processing: Grinding, rolling, pressing, mashing, for the AUC (for the same food) was 45 percent,
and even thoroughly chewing a starch-rich whereas for the GI it was only 10 percent. While
carbohydrate will disrupt the amylase and/ mathematically correcting for differences in
or amylopectin molecules, making them more glycemic responses makes for a nice, consistent
available for hydrolysis and thereby increasing GI, it is artificial and masks a very important
the GI (Collier & O’Dea 1982, Pi-Sunyer 2002, and practical consideration — individuals differ
Wolever et al. 2001). For example, Wolever significantly in their blood glucose responses to
and colleagues showed that the GI of a one- the same food.
inch cube of potato could increase by almost 25
percent simply by mashing the cube. Chemically
modifying a carbohydrate-rich food can also

8 9

Within-Subject Variability: Not only Satiety and Weight Management
do blood glucose responses to similar
Given the ever increasing prevalence of obesity in the U.S.
foods differ between individuals,
(68 percent of Americans are overweight or obese) (Flegal
they can vary significantly in the
same person on different occasions. 2010), it is not surprising that weight management is top
In fact, the within-subject variation of mind among consumers and health professionals
can sometimes be greater than the
alike. One of the most highly researched factors believed
between-subject variation. Wolever
et al. (1985) showed that for repeated
to impact weight management is satiety. Satiety is
tests of 50 grams of carbohydrate generally defined as the physiological and psychological
from glucose or bread, the coefficient experience of “fullness” that comes after eating and/
of variation of AUC was approximately
or drinking. A number of factors have been shown to
15 percent in subjects with Type 2
Diabetes, 23-25 percent in nondiabetic influence the experience of satiety, including gastric
subjects, and 30 percent in subjects distention, elevations in blood glucose, and alterations
with Type 1 Diabetes. Similarly, Vega- in circulating hormones (e.g., increased insulin and
Lopez et al. (2006) examined the
cholecystokinin and decreased glucagon). The GI of a
inter-individual variability and intra-
individual reproducibility of GI values food has also been hypothesized to influence satiety,
for commercial white bread among 23 healthy Time of Day: The time of day during which despite a paucity of valid research to support the
adults (aged 20-70 years) and found that the glycemic response is measured may impact not
connection. Due to potatoes’ supposed high GI, they
inter-individual coefficient of variation (CV) was only the absolute glycemic response (i.e., the
AUC) but also the relative glycemic response (i.e., have been accused of not being satiating and, thus, have
17.8 percent, while the intra-individual CV was
42.8 percent. In a study recently published in the GI) (Gannon et al. 1998; Wolever 1996). For been pegged as fattening. However, available research does
the British Journal of Nutrition, Williams (2008) example, Wolever and Bolognesi (1996) compared not support this contention.
examined the reliability of the GI among four the glycemic responses to two different breakfast
different foods (white bread, glucose, chickpeas cereals under two conditions: after a 12-hour
A frequently cited study by Holt and colleagues white bread and multiplying by 100. The results
and mashed potatoes) using the intra-class fast and at midday, four hours after consuming
(1995) examined the satiating effects of 38 indicated that there were significant differences
coefficient (ICC), a measure having values a standard breakfast. The AUCs at midday were
commonly eaten foods grouped into six different in satiety scores not only between but also within
between zero and one, with values closer to one significantly less than those after the 12-hour fast,
categories (fruits, bakery products, cereals, snack food groups. The food that scored highest on the
indicating a better reliability and values closer despite the fact that the subjects consumed the
foods, protein-rich foods, and carbohydrate-rich satiety index was, in fact, boiled potatoes, with a
to zero indicating poor reliability. The ICC for exact same foods. More specifically, the mean
foods). Subjects consumed 240 kcal (1,000 kj) score seven times greater than croissants, which
white bread, glucose, and chickpeas were 0.50, AUC response to the high-fiber cereal was 50
portions of each food item, and their feelings of had the lowest SI score. The authors also found no
0.49, and 0.28, respectively, while the ICC for percent lower than that of the low-fiber cereal
hunger/satiety were assessed every 15 minutes for significant relationships between satiety, plasma
mashed potatoes was significantly lower at after the 12-hour fast, while this difference shrank
a total of 120 minutes using an equilateral seven- glucose, or glycemic responses among the 38
0.02, indicating a very poor repeatability. It to just 10 percent at midday.
point rating scale that ranged from “extremely test foods. However, a negative correlation was
bears noting that these studies were all done in
For the GI to be considered a useful dietary planning hungry” to “extremely full.” The subjects were then found between insulin responses and ad libitum
a laboratory under highly controlled conditions
tool, it must have a predictable effect on blood allowed to eat ad libitum from a standard range food intake at 120 minutes, which suggests that
(i.e., using 50 grams of a single food at the same
glucose; it must not only be valid but reliable. As of foods and drinks. A Satiety Index (SI) score test foods producing a higher insulin response
time of day, etc.). The variation would likely be
the research described above documents, for many was calculated for each food by dividing the area were associated with less food intake and thus,
much greater under less controlled or more “real
foods, this is clearly not the case. under the satiety response curve (AUC) for the indirectly, greater satiety.
life” conditions.
given food by the group mean satiety AUC for

10 11

The Holt et al. (1995) study has been criticized The twelve week study was conducted in three differences between the low-GL and high-GL diet
for not controlling for macronutrient and water phases. Phase 1 consisted of a seven-week groups in terms of body fat percentage, hunger,
content of the test foods (i.e., not selecting foods baseline period during which subjects were satiety, or satisfaction with the amount and type
with similar amounts of protein, fat, fiber and water instructed to maintain a stable weight and of foods provided.
content). It has been argued that these factors may continue eating their usual diet so as to assess
Potatoes have been unjustly singled out as a food
have overshadowed the effect of the GI on satiety. baseline energy requirements (using a technique
to avoid when attempting to manage body weight
In an attempt to address this methodological known as “doubly labeled water,” which is
due to their supposedly high GI and GL. A study
shortcoming, Dr. Allan Geliebter and colleagues considered the “gold standard” in assessing free-
presented at the 2010 Obesity Society meeting
(2008) investigated the satiety of common living energy expenditure). Following Phase 1,
assessed the role of GI and potatoes in weight
carbohydrate-rich side dishes with varying GIs. subjects were randomly assigned to either a high-
loss (Randolph, et al. 2010). In a 12-week, 3-arm,
Twelve subjects consumed five test meals with or low-GL calorie-restricted diet for 24 weeks.
randomized control trial, 86 overweight men and
similar calorie and macronutrient contents (baked
All food was provided to the subjects at women were randomly assigned to one of three
potato, mashed potato, pasta, brown rice, white
70 percent of individual baseline weight- dietary interventions: (1) low GI, calorie reduced
bread) in randomized order followed by an ad
maintenance energy requirements (i.e., a 30 diet (500 kcal/d); (2) high GI, calorie reduced
libitum lunch meal two hours later. Appetite ratings Indeed, a number of recent studies have failed
percent calorie reduction). The third and final diet (500 kcal/d); (3) control group (counseled
were taken prior to the test meal and at 0, 15, 30, to find a weight loss advantage from low
phase of the study consisted of a 24-week to follow basic dietary guidance including the
60, 90, and 120 minutes. Subjects reported a lower GI diets. (Aston et al. 2008, Das et al. 2007,
calorie-restricted period, during which subjects Dietary Guidelines for Americans and the Food
desire to eat following the potato meals compared Randolph et al. 2010, 2011). For example, Aston
were instructed to follow the dietary patterns Guide Pyramid). All three groups were instructed
with the pasta meal. Similarly, at 120 minutes, and colleagues (2008) examined the effect of
they had in Phase 2 but were no longer provided to consume five-to-seven servings of potatoes
the subjects reported being able to eat less food diets differing in GI on satiety and weight loss in
with the foods (i.e., “self-selected food” period). per week and were provided with a variety of
following the potato meal compared with the overweight women (n=19) over a 12-week period.
The results indicated that both groups reduced recipes for potato dishes. Modest weight loss was
brown rice meal. Nonetheless, despite differences Lower or higher GI versions of key carbohydrate-
their energy intake during the calorie-restriction observed in all three groups (~2% of initial body
in some of the appetite ratings, total energy rich foods (breads, breakfast cereals, rice and
periods, although neither achieved the 30 percent weight) with no significant difference in weight
intake at the subsequent lunch meal did not differ pasta/potatoes) were provided to subjects to
reduction prescribed, and adherence decreased loss between the groups.
between the test meals and was not correlated be incorporated into habitual diets in ad libitum
with time. Both groups lost weight (approximately
with fullness. Subjective experience of fullness was quantities. The results indicated no differences in
energy intake, body weight, or body composition
8 percent of initial body weight), and there was The results of these studies clearly
not significantly correlated to GI.
no significant difference in weight loss between
between treatments. On laboratory investigation show what nutrition professionals
From an obesity perspective, it is important to the groups. In addition, there were no significant
days, there were no differences in subjective
determine if differences in short-term satiety as
have always known: when it comes to
ratings of hunger or fullness, or in energy intake
a result of different GIs actually have an impact at the snack or lunch meal. weight loss it is calories that count—
on body weight regulation. Unfortunately, much
i.e., if you consume more calories
of the currently existing research examining The effects of calorie-restricted diets (30 percent
the impact of GI on weight loss is hampered by calorie reduction) differing in GL on body weight than you expend you will gain weight.
methodological shortcomings, including small and body fat losses was examined by Das et Conversely, if you consume fewer
sample sizes, inadequate controls, and insufficient al. (2007). Subjects included overweight but
otherwise healthy men and women (n-34) who
calories than you expend, you will
durations. Nonetheless, after a critical examination
of the available data, the 2010 Dietary Guidelines were part of a larger, multicenter trial known as lose weight.
Advisory Committee concluded that, “Strong and “CALERIE” (Comprehensive Assessment of the
consistent evidence shows that glycemic index Long-term Effects of Restricting Intake of Energy),
and/or glycemic load are not associated with body designed to examine the effects of calorie
weight and do not lead to greater weight loss or restriction on human health and aging.
better weight maintenance” (D5-21).

12 13

Diabetes Potatoes in the American Diet
Largely because of their supposed high glycemic indicated that, after adjusting for potential In early 2011, the Department of Health and Human plate) and places a strong emphasis on fruits
index, potatoes have been implicated in the confounding demographic and lifestyle factors, Services and the United States Department of and vegetables by filling half the plate with
development of type 2 diabetes and are often one there was no observed association between the Agriculture (USDA) released the 2010 Dietary these two important food groups. Research
of the first foods to be eliminated from the diabetic frequency of potato (baked, boiled and mashed) Guidelines for Americans. A strong emphasis indicates that putting potatoes on the plate
diet. Nonetheless, existing research examining consumption and the prevalence of type 2 diabetes. was made on reducing calorie consumption and can improve the overall diet quality of both
the role of GI in the genesis and/or management increasing physical activity. The other two areas adults and children. Using dietary intake
The American Dietetic Association does not
of type 2 diabetes is controversial, rendering of strong focus were consuming more “healthy data from the NHANES database, Dr. Adam
endorse the elimination of any food or food
definitive conclusions of the subject difficult. foods” like fruits and vegetables, as well as Drewnowski and colleagues (Drewnowski et
groups, but rather supports a “total diet approach”
Indeed, there are equally as many studies showing consuming less sodium, saturated and trans fats, al. 2011, Drewnowski and Rehm 2011) from the
where “all foods can fit if consumed in moderation
a beneficial role of GI for type 2 diabetes as those added sugars and refined grains. Potatoes fit University of Washington examined the nutrient
with the appropriate portions sizes” (Freeland-
showing no benefit (van Wouldenbergh 2011, squarely among all the recommendations. intakes and diet quality of adults and children
Graves et al. 2007). Likewise, the American
Marsh et al. 2011, Mosdol et al. 2007). classified by the
Diabetes Association conducted an extensive Overweight and obesity frequency of potato
Moreover, many of the studies implicating GI and, review of scientific studies and concluded that, in the U.S. exceeds two- consumption.
more specifically potatoes, in the development for people with type 2 diabetes monitoring thirds of the population, The results
of type 2 diabetes have been epidemiological in carbohydrate intake, whether by carbohydrate so it’s no surprise the indicated those
nature (demonstrating only an association and not counting or experience-based estimation, remains 2010 Dietary Guidelines who consumed
causation), have not differentiated between potato a key strategy in achieving glycemic control for Americans also baked, boiled and
products (i.e., highly processed potatoes vs. fresh (American Diabetes Association). highlight the importance roasted potatoes
potatoes) and/or have not adequately controlled of weight management. had higher intakes
Determining how much carbohydrate you need
for potential confounding dietary and other As described previously, of potassium and
each day depends on many things including how
lifestyle factors (e.g., fat intake, fruit and vegetable potatoes can be a part of vitamin C and
active you are and what, if any, medicines you take.
intake, red meat intake, fiber intake, physical a weight loss program. consumed more
activity, socioeconomic status, etc.) (Halton et al. A good place to start is to aim for about 45- Moreover, potatoes also total vegetables in
2006, Drewnowski 2011). 60 grams of carbohydrate at a meal (American provide two of the key a day compared to
Diabetes Association). You may need more or less “shortfall” nutrients those who did not
Indeed, when these confounding factors are
carbohydrate at meals depending on how you identified by the 2010 consume potatoes.
controlled, any relationship between potatoes
manage your type 2 diabetes. Once you know how Dietary Guidelines
and type 2 diabetes seems to disappear. In a
much carbohydrate to eat at a meal, choose your Advisory Committee — potassium and fiber
recent study Drewnowski (2011) used data from
food and the portion size to match. And don’t shy — which are nutrients currently consumed in
two cycles of NHANES (2003-4 and 2005-6)
away from potatoes; they can make a significant inadequate amounts by Americans. The number
to evaluate the association between potato
contribution to your daily vitamin and mineral one listed food source for potassium is potatoes,
consumption frequency and incidence of type 2
requirements. A 5.3 oz potato, eaten with the skin, with 738 mg for a standard portion. (Note: USDA
diabetes. Statistical
delivers 45% of the Daily Value for vitamin C, 2 and FDA use different potato portions in their
adjustment was
grams of fiber and more potassium than a banana databases).
made for potential
(620 mg). The following potato servings provide
confounding To further illustrate the 2010 Dietary Guidelines
about 15 grams of carbohydrate:
factors including for Americans, the USDA replaced the
race/ethnicity, • otato, boiled, 1/2 cup or 1/2 medium (3 oz.)
P multicolored pyramid with MyPlate. This icon
education, diet • otato, baked with skin, 1/4 large (3 oz.)
P provides a visual representation of the food
quality, and physical • otato, mashed, 1/2 cup
P groups that should make up a meal (i.e., a
activity. The results

14 15

Hi s to r y o f HO W to b u y a n d
t h e p otato s to r e p otato e s

The cultivation of potatoes is believed to date back 10,000 years around Lake How to Select the Best Potatoes
Look for clean, smooth, firm-textured potatoes
Titicaca (in modern-day Peru and Bolivia), when the first inhabitants of this
with no cuts, bruises or discoloration.
region began selecting edible forms of wild potato species. However, the earliest
farming of the modern potato (Solanum tuberosum) began in about 1400 Store Properly to Keep Potatoes Fresh
• tore potatoes in a well-ventilated place,
S
BC with the emergence of agricultural communities in this and other areas of optimally at a temperature between
South America. The hardiness of potatoes rendered them the ideal crop for 45°F and 55°F.

the mountainous regions of Peru, where fluctuating temperatures, poor soil • older temperatures (as in a refrigerator) cause
C
conditions, and thin air made it nearly impossible to harvest wheat or corn. a potato’s starch to convert to sugar, resulting
in a sweet taste and discoloration when cooked.
Potatoes made their way to Europe in the early 1500s. Spanish conquistadors
If you do refrigerate, letting the potato warm
invaded South America in search of gold and silver and began carrying the gradually to room temperature before cooking

potatoes back to their homeland aboard their ships. The Spanish sailors can reduce the discoloration.

appreciated the “tartuffos” (as they were called) for the protection they offered • void areas that reach high temperatures
A
(beneath the sink or beside large appliances) or
from scurvy (later found to be due to their significant vitamin C content).
receive too much sunlight (on the countertop
near a window).
Today, roots and tubers are the third largest carbohydrate
food source, representing nearly half of all root crops • erforated plastic bags and paper bags offer
P
consumed (FAO/WHO report 1998). Potatoes are grown the best environment for extending shelf-life.

in all 50 states of the U.S. and in about 125 countries • eep potatoes out of the light.
K
“Green” Potatoes or Sprouting Potatoes
throughout the world, and they continue to be valued for
• on’t wash potatoes (or any produce for that
D • reen on the skin of a potato is the build-up
G
their durability and the fact that they are nutrient rich.
matter) before storing. Dampness promotes of a chemical called Solanine. It is a natural
Potatoes have long held the prominent position of being
early spoilage. reaction to the potato being exposed to too
America’s favorite vegetable, and are also considered
much light. Solanine produces a bitter taste
America’s favorite side dish (vs. rice and pasta), according and if eaten in large quantity can cause illness.
to the USPB’s annual Attitude & Usage Study. In 2010,
• f there is slight greening, cut away the green
I
80% of American’s consumed potatoes in-home 3.8 times
portions of the potato skin before cooking
in the average two-week period, according to National
and eating.
Eating Trends©, a service of the NPD Group. In October
1995, the potato became the first vegetable to be grown • prouts are a sign that the potato is trying
S
in space. That collaborative project between the National to grow. Storing potatoes in a cool, dry,
Aeronautics and Space Administration (NASA) and the dark location that is well ventilated will

University of Wisconsin, Madison was conducted with the reduce sprouting.

goal of feeding astronauts on long space voyages and, • ut the sprouts away before cooking or
C
perhaps, eventually feeding future colonies in space. eating the potato.

18 19

F r e s h p otato T Y P ES

Yellows
This type, well-known throughout Europe and fast gaining popularity in
There are hundreds of potato varieties planted around the
the U.S., boasts golden skin and golden flesh. One favored use is grilling.
world today. The seven main potato types consumers most Its crispy skin enhances the dense and buttery texture of the flesh.
often see at the store today are: Grilling brings out this quality best, dazzling the palate with its slightly
sweet, caramelized flavor. That naturally smooth and buttery texture also
lends itself well to lighter versions of baked or roasted potatoes.
Russets
Russets are the most widely used potato type in the United States,
characterized by a brown, netted skin and white flesh. One favored Purples/Blues
use for russets is baking. The delicious result has a light and fluffy Relative newcomers to the produce department, purple potatoes have
center, surrounded by a tasty, robust and crispy roasted skin. The a deep purple skin with flesh that ranges from purple to lavender to
delicate potato flavor and grainy texture of a baked russet makes almost white. The rich, vibrant color and luscious taste make tossed
it the ideal partner for a variety of toppings, as flavor infusion is salads a favored use for this type. The moist, firm flesh retains its
so natural to this type. Russets also create light and fluffy mashed shape while adding rich colors to any salad. Because of their mild, yet
potatoes and traditional crispy, pan-fried potatoes. distinctly nutty flavor, purple potatoes naturally complement green
salad flavors. Purple potatoes are also sensational roasted – or try
combining purples with fingerlings or reds to instantly create a colorful
Reds side dish bursting with flavor!
This variety, once only available in late summer and early fall,
is widely known for its rosy red skin and white flesh. One of its
favored uses is in soups and stews. Its moist, waxy flesh stays Fingerlings
firm throughout the cooking process and the vibrant red skin This category of potatoes encompasses a wide variety of small, slender
adds an appealing color to enhance the presentation of any dish. “finger-sized” potatoes, typically ranging from 2 to 4 inches in length.
The slightly sweet and always-tender texture also absorbs the These varieties come in a wide range of skin and flesh colors – red,
hearty flavors of the stock. In addition to savory soups and stews, orange, purple, yellow and white – and most possess a firm, waxy texture.
reds are frequently used to make tender, yet firm potato salad or Pan-frying, one favored use, enhances their robust flavor and showcases
creamy mashed potatoes. their wonderful nutty or buttery tastes. Roasting creates a similarly
delightful flavor sensation. Even consider fingerlings as a change-of-pace
foundation for a truly unique potato salad.

Whites
This all-purpose potato type has a white flesh and white (sometimes
light tan) skin. Mashing is one favored use. These slightly dense Petites
and creamy potatoes have a subtly sweet flavor. Their delicate, thin Petites are small, even “bite-sized” potatoes and share the same
skins add just the right amount of texture to a mashed potato dish characteristics – color, flavor and texture – as their full-sized cousins.
without the need for peeling. Also, try grilling whites to bring out Petites can be found in red, white, yellow, brown and purple. Don’t let
a more full-bodied flavor, or use them in soups and stews as they their size fool you, because their flavors are actually more concentrated
become tender, yet hold their shape well. and they cook more quickly, which makes potato salads a favored use for
these types. Petites also make colorful, delicious and fun roasted potatoes.

20 21

Ta b l e o f C o n t e n t s

C oo k ing with
potato e s

23

Meet our
p otato e x p e r t Cooking Potatoes
• eep in mind, to preserve the abundance of
K
nutrients in your potato, cook it in its skin. Steam
Creating a potato recipe is part art, part science… or microwave your potatoes instead of boiling, as
water naturally leaches some of the nutrients.
and all Patty. A home economist since 1981, Patty
• f you do boil, consider using that water to
I
has developed and tested nearly all the healthy moisten your mashed potatoes or in soup.

• or every taste bud there is a unique and special
F
potato recipes in the USPB’s database. dish! Visit www.potatogoodness.com to find the
potato dish suited for your needs.

In 2005 Patty took over Preparing to Cook Leftovers
as the Food Editor for •Gently scrub potatoes with a vegetable brush under cool running water. • efrigerate any leftovers within two hours of
R
Something Extra magazine, The maximum nutrients are preserved when potatoes are cooked serving to prevent food-borne illnesses. Any
a struggling quarterly and eaten with the skin on. meal leftovers should be consumed within a
publication of the Raley’s few days.
supermarket chain. Buoyed • f peeling, use a vegetable peeler or sharp paring knife and keep the
I Microwave cooking instructions for baked potatoes
in large measure by the peeling very thin, since many of the nutrients are found close to the skin. • he USPB does not recommend freezing cooked
T to serve four: Cut a wedge (1/8-inch wide and
force of Patty’s creative potatoes at home as they become watery upon 1/2-inch deep) out of four medium (5 to 6-ounce)
will, Something Extra, has •Chop or handle potatoes on a clean cutting board and be sure to use reheating. The potato is 80 percent water; and potatoes. Place in a microwave-safe dish. Microwave
become something special, proper safety techniques with all ingredients in a given potato dish to when frozen, this water separates from the on HIGH, uncovered, for 10 to 12 minutes depending
and she now creates nearly avoid cross contamination with other foods. starch and nutrients. on strength of microwave. Use oven mitts to remove
50 recipes per issue for dish from microwave.
the magazine. Additionally,
How to Bake a Potato
• ometimes potatoes that are cut and uncooked take on a pinkish
S
Patty tip: Whether it’s part of a larger meal or the
Something Extra now or brownish discoloration. It’s due to the carbohydrate in the food It’s the most common potato search
culinary centerpiece, everyone loves a potato. Of
publishes four times per reacting with oxygen in the air. Potatoes that become discolored are
term on the Internet! How do you course, what you top your potato with determines
year with a circulation safe to eat and do not
how healthy it is for you. So why not substitute your
approaching one million need to be thrown out. bake a potato? Let us count the ways!
normal toppings with some delicious alternatives.
copies per issue, making The color usually Basic cooking instructions for baked potatoes to Consider sprucing up your spuds with:
Patty’s recipes more disappears with cooking. serve four: With fork, pierce skin of four medium
popular than many national • Broccoli spears and low-fat Cheddar
(5 to 6-ounce) potatoes in several places. Bake in
cookbook authors. • reserve the color
P preheated 400-degree oven 40 to 50 minutes, or • Salsa, nonfat yogurt and cilantro
of cut potatoes by until tender when tested with fork. The skin will be
Patty is the mom to • Vegetarian chili
storing them in cold crispy and the pulp dry and fluffy.
Ben and Abbey and lives
water, and add lemon • Marinara sauce and parmesan cheese
in Folsom, Calif., with her
juice or a little If you need to get dinner on the table in minutes, try
husband Vince. Her potato • Wasabi paste
vinegar. Limit water baking potatoes in the microwave. The key to great
tips and ideas are woven • Bacon bits
soaking to two hours microwave baked potatoes is cutting a thin wedge,
throughout this section. • Grilled veggies
to retain water- lengthwise, approximately 1/8-inch wide and 1/2-
soluble vitamins. inch deep. This is done so the steam can fully escape • Healthy buttery spread and sea salt
from the potato, resulting in a dry and fluffy pulp.

24 25

How to Make Perfect Mashed Potatoes How to Bake Fries Potato Salad Possibilities Grilling With Potatoes
What else do we get asked? How to Grandma’s potato salad is a cherished Grill, barbecue, cookout – no matter
Retain all the healthy goodness
make perfect mashed potatoes, of recipe. But if you’re looking for a new what you call it, nothing beats out-
of the potato’s nutritious profile
course! With skins or without? Russets, side dish the whole family will love, try door cooking, and not just during the
while creating a family favorite by
Yukon Golds, these 20 twists on classic potato salad. warm summer months. Potatoes are
baking potato wedges in the oven
reds, or whites? Creamy Potato Salad with Chives and Gherkins the second most popular vegetable
with vegetable oil and Italian herb
It’s the great Jicama and Baby Potato Salad
to grill, according to the Hearth, Pa-
seasoning. Serve with a fresh salsa
potato debate tio and Barbecue Association. They
for healthy dipping. Loaded Baked Potato Salad
and everyone are the perfect accompaniment to all
Roasted Fingerling Potato Salad with
seems to have a Basic cooking instructions for baked fries to serve meats, and no matter what the spice,
Lemon & Thyme
four: Heat oven to 450 degrees. Slice 3 medium
personal favorite. Potato Salad with Pomegranate and they are the ideal canvas for a variety
potatoes (5 to 6 ounces each) lengthwise 3/4-inch
Avocado Dressing of flavor. By using a microwave to par-
thick, then cut each slice into 3/4-inch long sticks.
Basic cooking instructions for mashed potatoes to
Place in large bowl. Drizzle with 1 tablespoon Cajun Potato Salad cook your potatoes, actual cook time
serve four: Leave skin on or peel three medium
(5 to 6-ounce) potatoes. Cut into 1-inch chunks.
canola or other vegetable oil and sprinkle with Beet and Purple Potato Salad is reduced dramatically.
1 teaspoon dried Italian herb seasoning and 1/4
Place potato pieces in medium pot and pour over Grilled Pesto Potato Salad
teaspoon salt (or to taste); toss to coat evenly.
enough water (or reduced-sodium broth) to cover. Add grilled potatoes before mixing in your salad for
Arrange potato pieces in a single layer on Lightened Fingerling Potato Salad with
Set pan over high heat and bring to a boil. Boil 10 a unique twist on a summer-time staple (see Grilled
nonstick baking sheet or baking sheet coated with Caramelized Onion, Bacon and Blue Cheese
minutes, or until tender. Drain, then shake potatoes Pesto Potato Salad recipe on page 34). For a patio
vegetable cooking spray. Bake 20 to 25 minutes Truffled Potato Salad with Garlic
over low heat 1 minute to dry. Mash with potato party, serve potato wedges from the grill, and pass
until potatoes are golden brown, turning once Roasted Mushrooms
masher or fork. around flavorful dipping sauces (see Potato Dippers
after 15 minutes. Serve immediately. Mexican Potato Salad with a Trio of Sauces on page 36). Encourage kids
Microwave cooking instructions for mashed potatoes
Patty tip: Mash together rosemary, salt and Potato Salad with Mackerel and Water Cress to play with their food by serving up kabobs—
to serve four: Place four medium (5 to 6-ounce)
pepper in a small everyone’s favorite (see Grilled Potato Kabobs with
whole potatoes (do not poke) into microwave-safe Tzatziki Potato Salad
bowl with the Lemon-Herb Drizzle on page 33).
dish. Cover dish. (If covering dish with plastic wrap, German Potato Salad with a Kick
back of a spoon;
poke small hole in plastic.) Microwave on HIGH for 10
sprinkle over Roasted Potato and Radish Salad
to 12 minutes depending on strength of microwave.
cooked potatoes
Use oven mitts to remove dish from microwave; Minted Avocado Potato Salad
and toss well to
carefully remove cover and mash well.
coat. Healthy and Indian Potato Samosa Salad

Patty tip: My favorite way to prepare mashed delicious fries are Baked Potato with Pineapple Salad
potatoes is in the microwave. Not only does it quick, easy and
Southwestern Potato Salad
save time and the extra mess, I find the potatoes full of flavor!
preserve the most moisture with this technique. Potato Salad with Mozzarella and Tomato
To keep the potatoes healthy, use a healthy
spread, fat-free plain yogurt or low-fat milk. Try Above recipes available at
stirring in fresh spinach, salsa, low-fat sour cream Don’t be afraid to use the www.potatogoodness.com/recipes
and low-fat cheddar or sautéed onions, carrots
microwave for speeding up all
and zucchini for additional flavor.
your potato recipes.
26 27

R e s tau r a n t c h e f s
lov e p otato e s
On the Menu
Year after year, potatoes remain Potatoes are showing up in surprising places
on American menus; they’re topping salads,
the best-selling side dish in taking over for meat and adding flavor wow in
restaurants from coast-to-coast:
foodservice. They’re familiar and
• Chain restaurant Chevy’s Fresh Mex is serving
satisfying, easy to eat and easy
a Mesquite-Grilled Steak and Potato Salad
to love. Even the simplest side of with chipotle roasted potatoes on hearts of
romaine and baby greens.
creamy mashed or crispy roasted
• Mimi’s Café is serving Salmon Provence Salad
potatoes has the power to
with mixed greens, feta, cucumber, artichokes
upstage any entrée paired with it. and red potatoes.

Potatoes in Restaurants: The Facts
Chefs continue to find innovative • Pizza Luce, with six locations in Minnesota,
Potato sides on the menu increased four percent serves two popular pizzas topped with
potato preparations that please over the course of 2010. In fact, 1,440 new potato potatoes: The Baked Potato Pizza is topped
mentions were added to chain restaurant menus.
the palates of customers from with potatoes, broccoli and fresh tomatoes
and the Garlic Mashed Potato Pizza is paired
coast-to-coast. Here are some • Three of the top 10 side dishes at chain with feta cheese.
restaurants are potato-based.
hot, new potato trends happening • Pokez in San Diego offers potatoes in place
of meat in almost all of their entrees including
in restaurants. • French fries, baked potatoes and mashed
potatoes continued to be the most popular enchiladas, tacos, flautas and quesadillas.
potato items.

Focusing on Side Dishes
• Seasoned, garlic and white cheddar continued
Side dishes are the top culinary trend for 2011 the country like
to dominate the top potato side dish flavors.
according to Flavor & the Menu. This leading in Café Gibraltar
Cajun, chile and parmesan cheese were also
trade reports that the top culinary trend for in Half Moon
popular side dish flavors.
2011 is “Sides Take the Lead”. As America’s Bay, California
favorite side dish, potatoes are one side that’s where Chef Jose
• The top four potato preparations were fried,
already a center-stage favorite. The magazine Luis Ugalde
French-cut, mashed and baked.
says, “Inspired by flavor-discerning and health- serves braised
conscious public, along with year-round acces- potatoes with
• Crispy, Golden and Homestyle were the top
sibility to top-quality produce, chefs are giving his calamari and
marketing claims used on menus to describe
veggies the attention typically reserved for as a key flavor
potato side dishes.
protein.” The magazine recommends applying in his lamb stew.
center of the plate cooking methods like roast- Braised potatoes also appear as a hash served
• The “Trans-Fat-Free” claim continued to be the
ing and charring to vegetable sides. We’re see- at Angéle Restaurant in downtown Napa.
most widely used nutritional claim describing
ing this idea pop up in hot restaurants across
potatoes on the menu.
Source: Mintel Menu Insights

28 29

P otato s to r y i d e a s
May July
Grill, barbecue, cookout – no matter what you call it, There’s no need to heat up your kitchen during the
nothing beats outdoor cooking in the warm summer dog-days of summer. Next time you’re invited to a
January March
months. The potato is not only a family favorite, summer potluck, try Cookout Potatoes, a delicious
This year, resolve to skip the fad diets and focus Perhaps the potato
but is also the second most popular vegetable to grill-top “au gratin” sure to be a hit served
on real nutrition. Discover the healthy potato and is America’s Favorite
cook on the outdoor grill, according to the Hearth, alongside any meat. The bacon and bell pepper
the nutrition packed Vegetable because so
Patio and Barbecue Association. This summer, treat add great color and texture, but the minimal prep,
inside. With just 110 many Americans claim
BBQ party attendees with the USPB’s Grilled Potato and “to go” container might be the best part.
calories and no fat in Irish blood. According
Kabobs with Lemon-Herb Drizzle.
a medium-size potato, to History.com, there Consider this:
spuds are a nutritious are 34.7 million U.S. Cinco de Mayo is a great excuse to celebrate Potatoes come in
and flavorful way to start residents who claim Irish ancestry - almost nine with papas (Spanish for “potatoes”)! Potatoes red, white and blue.
the New Year. times the population of Ireland itself! Irish or not, have long since been a Call it serendipity or,
everyone loves potatoes, so consider serving the staple in Latino cooking, perhaps, patriotic
Please your guests’ palettes with a healthy and
USPB’s healthy but traditional Colcannon Chowder so spruce up your fiesta planters, but put these
trendy potato recipe for your New Year’s Eve
on St. Patrick’s Day. spread with Potato tubers together into
gathering. The USPB’s recipe for Potato Dippers
Nachos or individual a vibrantly-colored Red, White and Blue Potato
with a Trio of Dipping Sauces will amaze guests Peel back the truth during National Nutrition Month
helpings of Mexican Salad and you’re guaranteed to add festivity to
when they learn that these delicious fries are not and discover a seriously healthy vegetable – one
Chicken Potato Soup. Fourth of July gatherings.
only naturally nutritious, but the dipping sauces medium-size potato has just 110 calories, is fat-free,
are low-fat, too! provides 45 percent of your daily value of vitamin C
June August
and, when eaten with the skin, has more potassium
The USPB boasts a wide range of potato salad Summer savings tip:
February than a banana!
recipes with everything from Spicy Roasted Healthy eating and
It’s no coincidence that February is Potato Lovers’
April Potato Salad to a budget cutting can go
Month and American Heart Month. Did you know
Whether you’re Caesar Potato Salad hand-in-hand. Contrary
potassium can reduce your risk for heart disease?
attending an Easter that incorporates to popular belief, you
What many Americans don’t realize is that potatoes
Brunch gathering or fingerling potatoes. don’t have to sacrifice
are a good source of potassium. Consuming
hosting your own, our Each of these nutrition when eating
more potassium can help reduce the risk of high
Potato and Egg Bake recipes is as healthy on a budget. Pound
blood pressure. So show your heart a little love by
recipe is a sure-fire hit as it is convenient for pound, potatoes are one of the best values in
incorporating potatoes into your diet.
that everyone will love. Packed with vegetables, and delicious. the produce department. Averaging 25 cents per
Amaze football fans and it’s easy to make ahead of time. Consider doubling serving, you can’t afford NOT to include potatoes
June is National Fruit and Vegetables Month, and
foodies alike by serving the recipe because we can guarantee guests will in your diet.
the potato just so happens to be America’s Favorite
traditional snacks with a be looking for seconds!
Vegetable. Celebrate with a different potato dish What’s your potato IQ? Contact the USPB for
healthy twist. The USPB’s
The USPB’s makeover series of classic potato every day of the month – or at least once a week! a potato nutrition quiz to celebrate the back to
recipes for Cheesy Potato
recipes, including mashed and baked, as well With potato recipes that are perfect for breakfast, school season. Find out if you’ve got a PhD in
Skins with Sun-Dried
as fries, casseroles, soups and salads, will have lunch and dinner, the USPB has plenty of vegetarian Potatoes, Bachelor of Taters, need to hit the books
Tomatoes will leave your
families tricked into believing that mom slaved recipes ideal for increasing your family’s veggie and eat potatoes as a study snack, or if you’re a
party guests happy even
in the kitchen for hours to make something so consumption – and kids won’t turn up their noses at Tater Tot and should go back to preschool.
if their team doesn’t win the big game! Guests won’t
delicious. Contrary to popular belief, potatoes these spuds!
even realize they’re saving on calories and fat as
they enjoy these satisfying game day snacks. can be quick and healthy, providing a side dish
or main course in under 20 minutes.

32 33

September November
Cool weather = comfort food cravings. But those Give thanks to
cravings don’t have to mean extra calories.
Potatoes are the ultimate comfort food and there
America’s Favorite
Vegetable! An
h e althy
are many ways to keep them naturally nutritious astounding 104 million potato r e cip e s
and delicious. Try the USPB’s Potato Tomato Soup medium-size (5.3
for a recipe that warms the body and the soul. ounce) potatoes are
consumed on Thanksgiving Day, according to
Meat and potatoes is
The NPD Group’s National Eating Trends© data.
so yesterday. Chicken
From Browned Butter with Butternut Squash
and potatoes are the
Mashed Potatoes to White Chocolate Mashed
new perfect pairing.
Potatoes, the USPB is the #1 resource for all of
Celebrate National
your Thanksgiving potato needs and inspiration.
Chicken Month with
this budget-friendly Cook once, eat twice. Leftovers are common during
dynamic duo. Try the USPB’s Mediterranean the holidays but you don’t have to eat the same
Lemon Chicken and Potato Packets on the grill or meal over and over. Serve a Tex Mex Shepherd’s
in the oven. Pie using leftover turkey and mashed potatoes – so
good it’s great to serve to lingering company, too!
October
Celebrate potato December
harvest morning, noon ‘Tis the season for
or night with the USPB’s indulging, but save
Vegetaters. Served breaking the bank
with a simple egg white and busting the
omelet, the potatoes waistline for special
are accompanied holiday parties and
by broccoli florets and red and green peppers celebrations on
for an added dose of vitamin C. One serving of the weekends. The perfect weeknight meal is
this dish provides a whopping 92 percent of the Pennywise Potato Turkey Wraps – they’re good
recommended daily value for vitamin C! for the wallet and the waistline. Bonus: the recipe
represents all sections of the food pyramid!
There’s nothing scary
about potato nutrition! Potatoes fit any holiday occasion. Need a festive
Potatoes are a great appetizer that’s gorgeous, delicious and healthy
canvas for a Halloween to boot? Red Potato and Cucumber Bites are
night dinner to get a party show-stopper. For Hanukkah menu
the little gremlins out planning, try Lightened-Up Latkes for a healthy
the door satiated and twist on a holiday classic.
satisfied. The USPB’s
Recipes highlighted above can be found on pages
Pork and Potato Verde is the perfect one-pot
36 - 42 or at www.potatogoodness.com/recipes.
wonder to kick off a spooktacular evening.

34 35

Cheesy Potato Skins Colcannon Chowder Grilled Potato Kabobs with
with Sundried Tomatoes Makes 4 main-dish servings (about 6 cups) Lemon-Herb Drizzle
Makes 16 stuffed potato skins Makes 4 to 6 servings
1 1/3 pounds (4 medium) russet potatoes,

4 medium russet potatoes (about 1 1/2 pounds) peeled and cut into 3/4-inch chunks Potato Kabobs
1/4 cup fat free sour cream 1 (14 ounce) can nonfat, reduced-sodium
1 pound russet potatoes
2 ounces shredded Parmesan cheese chicken broth
1 (12 ounce) package precooked chicken sausage,
2 ounces shredded Mozzarella cheese 1 cup water
sliced 1/4-inch thick on the diagonal
1/3 cup finely chopped sun-dried tomatoes Salt
2 ears fresh corn, cut into 1-inch pieces
1/4 cup sliced green onion tops 2 tablespoons canola oil
2 bell peppers (any color), cubed
2 tablespoons chopped fresh parsley 3 cups coarsely chopped green cabbage
1 zucchini, sliced 1/4-inch thick on the diagonal
Pepper, to taste 3/4 cup finely chopped onion
8 ounces smoked chicken or turkey sausage,
sliced 1/4-inch thick
Lemon-Herb Drizzle

Preheat oven to 375 degrees. Bake potatoes 1 medium carrot, shredded 1/4 cup extra virgin olive oil
50 minutes, or until tender. Let cool. Cut each 1/2 cup 1 percent milk (about) 3 cloves garlic, minced
potato in half. With a spoon, scoop out pulp Pepper, to taste 2 tablespoons chopped fresh herbs (such as basil,
leaving 1/4-inch of potato in each half. Cut each rosemary, marjoram and sage)
half to form quarters. Season with salt and 1/2 teaspoon sea salt, or to taste
pepper. Bake potato quarters for 15 minutes. In 3-quart saucepan, 1 fresh lemon juice
(This will crisp them so that they can be picked cover potatoes with Cookout Potatoes Freshly ground pepper to taste
up easily.) broth and water; add Makes 6 to 8 servings
1 teaspoon salt. Bring Heat olive oil in a small
Mash 1 cup potato pulp with a potato masher to boil over high heat; Nonstick cooking spray saucepan until very
(save remaining pulp for a later use). Stir in the reduce heat, cover and 1 medium onion, halved and thinly sliced hot; remove from heat
sour cream, cheeses, tomatoes, green onions and cook until potatoes are 1 1/2 pounds Yukon Gold potatoes, very thinly sliced and stir in garlic. Let
parsley. Mixture will be sticky and hold together. tender, 12 to 15 minutes. 1 1/3 cups shredded low-fat sharp Cheddar cheese cool, then stir in herbs,
With your hands, divide the mixture evenly Set aside. 1/3 cup real bacon bits salt, lemon juice and
between the potato skins, pressing the mixture 1/3 cup chopped bell pepper (any color) pepper; set aside. Place
into the skins. Sprinkle with fresh ground black Meanwhile, heat oil
1/2 teaspoon garlic salt potatoes in a medium-
pepper and bake for 15 minutes. Serve warm. in 10-inch nonstick skillet over medium-high
size microwave-safe bowl
heat; add cabbage and onion. Sauté 10 minutes,
Nutritional analysis per piece: 70 calories, 1.5g fat, 1g saturated fat, and cover with a lid or
tossing occasionally. Add sausage; continue to
0g trans fat, 5mg cholesterol, 75mg sodium, 244mg potassium, 11g Spray a 9 x 9 x 2-inch foil pan liberally with plastic wrap. Note: If using plastic wrap, make sure
carbohydrate, 1g fiber, 0g sugar: 4g protein, 4% DV vitamin A, 10% sauté, about 10 minutes, tossing occasionally, until
nonstick cooking spray. Place half the onions, plastic wrap is not touching any ingredients and
DV vitamin C, 8% DV calcium, 4% DV iron. vegetables and sausage begin to brown. Add
potatoes, cheese, bacon bits, bell pepper and poke one small hole in cover to vent. Microwave
carrot; set aside.
garlic salt in pan. Repeat layers. Cover tightly with on high for 10 to 12 minutes or until potatoes are
With slotted spoon, remove about 3/4 cup potato foil and grill over medium heat for 1 hour, rotating tender (cooking time may vary depending on
pieces and add to skillet. In electric blender, blend pan occasionally to avoid hot spots. microwave). Use oven mitts to carefully remove
remaining potatoes and liquid until smooth, being from microwave. When cool enough to handle,
careful to hold blender lid down with kitchen towel; Nutritional analysis per serving: 140 calories, 2.5g fat, 1.5g saturated cut into large chunks. Thread potatoes, sausage
fat, 0g trans fat, 10mg cholesterol, 370mg sodium, 720mg potassium:
return to saucepan. Add contents of skillet; mix and vegetables onto skewers. Grill over medium-
20g carbohydrate, 1g fiber, 1g sugar, 10g protein, 2% DV vitamin A,
in enough milk for consistency desired. Heat to 45% DV vitamin C, 10% DV calcium, 6% DV iron. high heat for about 10 minutes, turning frequently
simmering. Season with salt and pepper. and brushing with a little of the herb mixture
during the last few minutes of cooking. Remove
Nutritional analysis per serving: 320 calories, 13g fat, 2.5g saturated
Love the recipes you see here? from grill and place on a platter; drizzle with
remaining herb mixture.
fat, 0g trans fat, 40mg cholesterol, 780mg sodium, 1023mg
potassium, 54g carbohydrate, 6g fiber, 8g sugar, 14g protein, 60% DV
Sign up at www.potatogoodness.com
vitamin A, 80% DV vitamin C, 15% DV calcium, 15% DV iron.
to receive a potato recipe via email Nuturitional analysis per serving: 340 calories, 18g fat, 3.5g
saturated fat, 0g trans fat, 55mg cholesterol, 680mg sodium, 682mg
every week. Forward the email and potassium, 32g carbohydrates, 4g fiber, 6g sugar, 15g protein, 25% DV
encourage others to sign up too!

36 37

Grilled Pesto Potato Salad Lightened Up Latkes Pork and Potato Verde
Makes 8 servings Makes 4 servings Makes 4 servings

3 pounds medium-size red potatoes 2 1/2 cups shredded, unpeeled russet potatoes 1 tablespoon vegetable oil
Olive oil cooking spray about 1 pound) 1 1/2 pounds pork tenderloin, cut into 1-inch cubes
1/3 cup white or golden balsamic vinegar 1/2 cup grated onion 1 (16 ounce) jar salsa verde
1/4 cup extra virgin olive oil 1/3 cup peeled shredded carrot 1 (4 ounce) can diced green chiles
1/2 teaspoon sea salt 1/3 cup flour 1 cup reduced-sodium chicken broth
3 cloves garlic, minced 2 tablespoons snipped fresh chives 1 teaspoon Mexican seasoning
Freshly ground pepper to taste 1 teaspoon kosher salt (such as McCormick)
1/3 cup shredded Parmesan cheese 1/4 teaspoon freshly ground pepper 1 pound russet potatoes, peeled and cubed
1/4 cup finely minced fresh basil 1 egg + 1 egg white 2 green onions, sliced
1/4 cup toasted pine nuts (optional) 2 tablespoons vegetable oil, divided 1 cup rinsed and drained black beans

Place potatoes in a large microwave-safe bowl; Scrub potatoes and coarsely grate. Immediately Heat oil in a large saucepan; add pork and brown
cover with lid or plastic wrap. Note: If using plastic place in a bowl of ice water to keep potatoes from on all sides. Add salsa, chiles, broth and seasoning
wrap, make sure plastic wrap is not touching any discoloring; let stand for 5 minutes. Meanwhile, to pan. Bring to a boil, reduce heat and simmer,
ingredients and poke one small hole in cover place the onion, carrot, flour, chives, salt, pepper covered, for 30 minutes. Add potatoes; cook
to vent. Microwave on high for 10 to 12 minutes and eggs in a medium bowl and stir well. Drain the for 30 minutes more or until pork is very tender.
or until potatoes are tender (cooking time may potatoes and squeeze out moisture; stir into egg Mediterranean Lemon Chicken Uncover; add green onions and beans and cook for
vary depending on microwave). Use oven mitts mixture. Heat 1 tablespoon oil in a large non-stick and Potato Packets about 5 minutes more or until sauce has thickened.
to carefully skillet over medium-high heat until very hot. Spoon Makes 4 servings
Nutritional analysis per serving: 560 calories, 15g fat, 4g saturated fat,
remove from about 1/4 cup of potato mixture for each pancake 0g trans fat, 160mg cholesterol, 1300mg sodium, 41g carbohydrates,
microwave. into skillet, cooking four at a time. Cook for 3 to 1 1/2 pounds boneless skinless chicken breasts, 6g fiber, 6g sugar, 1465mg potassium, 62g protein, 4% DV vitamin A,
When cool 4 minutes per side, flattening with the back of a cut into 1-inch cubes
45% DV vitamin C, 6% DV calcium, 30% DV iron.

enough to spatula and cooking until golden brown and crisp 1 pound Yukon Gold potatoes, cut into
handle, cut on both sides. Drain on paper towels. Repeat with 3/4-inch cubes
potatoes in remaining oil and potatoes. Serve immediately 1 medium onion, coarsely chopped
halves or with chunky applesauce and low-fat sour cream. 1/2 cup reduced-fat Greek or olive oil vinaigrette
quarters and 1/3 cup quartered Kalamata olives (optional)
Nutritional analysis per serving: 220 calories, 8g fat, 1g saturated fat,
spray liberally 1/4 cup lemon juice
0g trans fat, 55mg cholesterol, 520mg sodium, 562mg potassium,
with olive oil 31g carbohydrate, 2g fiber, 2g sugar, 6g protein, 35% DV vitamin A, 1 teaspoon dry oregano
spray. Grill 40% DV vitamin C, 40% DV calcium, 10% DV iron.
1 teaspoon garlic salt
over high 1/2 cup chopped tomato
heat for 5 to
7 minutes, Mix all ingredients except tomatoes in a large bowl.
turning occasionally, until grill lines are apparent. Place equal amounts onto four large squares of
Remove from grill and let cool. Cut into bite-sized heavy-duty foil. Fold in top and sides of each to
pieces and place in a large bowl. Whisk together enclose filling, leaving room for air to circulate. Grill
vinegar, oil, salt and garlic; pour over potatoes and over medium heat for about 25 to 30 minutes or
toss lightly to coat. Season with pepper, then cover until chicken is cooked through and potatoes are
and refrigerate until ready to serve. Just before soft. Carefully open packets and sprinkle equal
serving, toss with Parmesan cheese and basil, then amounts of tomato over each.
sprinkle with pine nuts.
Nutritional analysis per serving: 210 calories, 8g fat, 1.5g saturated Note: Packets may also be baked at 400 degrees for 30
fat, 0g trans fat, 5mg cholesterol, 230mg sodium, 784mg potassium, minutes instead of grilling.
29g carbohydrate, 3g fiber, 2g sugar, 5g protein, 2% DV vitamin A,
60% DV vitamin C, 8% DV calcium, 8% DV iron. Nutritional analysis per serving: 250 calories, 10g fat, 1.5g
saturated fat, 0g trans fat, 15mg cholesterol, 1030mg sodium, 32g
carbohydrates, 2g fiber, 5g sugar, 6g, protein, 118mg potassium, 6%
DV vitamin A, 60% DV vitamin C, 2% DV calcium, 8% DV iron.

38 39

Caramelized Onion and Chive Potato Nachos
Dipping Sauce Makes 4 servings

1 tablespoon extra virgin olive oil 1 1/2 pounds russet potatoes
1 medium onion, quartered and thinly sliced 1 1/2 tablespoons vegetable oil
1 cup fat-free Greek yogurt 1/2 teaspoon garlic salt
1/4 cup sliced chives or green onion tops 1 teaspoon Mexican seasoning blend
2 tablespoons fresh rosemary leaves 1 cup Mexican blend shredded
Sea salt and freshly ground pepper to taste reduced fat cheese
1/4 cup rinsed and drained canned black beans
Heat oil in a medium skillet. Add onion and cook 1/4 cup diced tomatoes
over low heat for 20 minutes stirring frequently; 1/4 cup sliced black olives
let cool. Puree onion and yogurt in a blender or 1/4 cup sliced green onions
small food processor until smooth. Add chives 3 tablespoons canned diced green chiles
and rosemary and pulse on and off until finely Salsa, guacamole and sour cream (optional)
chopped. Season to taste with salt and pepper.
Preheat oven to 425 degrees. Scrub potatoes and
Potato Dippers with a cut into 1/2-inch thick wedges. Place potatoes
Trio of Sauces Avocado Cilantro into a medium size bowl with the oil, garlic salt
and Mexican seasoning. Stir well to coat potatoes
Makes 6 to 8 servings
Dipping Sauce with oil and seasonings. Transfer to a large baking Potato & Egg Bake
2 pounds russet potatoes, cut into wedges sheet and spread into a single layer. Bake for 25 to Makes 6 servings
3/4 cup fat-free Greek yogurt
1 tablespoon olive oil 30 minutes, stirring several times, until crisp and
1 ripe avocado, peeled and pitted
Sea salt, to taste golden brown. Top with cheese, beans, tomatoes, 3/4 pound red potatoes, cut into 1/2-inch cubes
2 cloves garlic
Sauces (see below) olives, onions and chiles. Bake for 5 minutes more 1/2 cup each: chopped red bell pepper and zucchini
1/4 cup lightly packed fresh cilantro leaves
to melt cheese. Serve with salsa, guacamole and 1/4 cup sliced green onions
1/2 tablespoon lime juice
Place potato wedges in a large bowl with olive oil; sour cream. 2 cups coarsely shredded 2 percent or
Sea salt and freshly ground pepper to taste
toss well to coat. Grill over medium-high heat for Nutritional analysis per serving: 280 calories, 12g fat, 3.5g saturated regular sharp Cheddar cheese
10 minutes, turning once or twice, until cooked Puree yogurt, avocado and garlic in a blender or fat, 0g trans fat, 20mg cholesterol, 560mg sodium, 796mg 8 eggs
through and grill marks appear. Season with salt small food processor until smooth. Add cilantro 3 tablespoons flour
and serve immediately with dippers. and lime juice and pulse on and off until finely 3/4 teaspoon baking powder

Nutrients per serving (potatoes only): 140 calories, 2g fat, 0g chopped. Season to taste with salt and pepper. 1 teaspoon garlic salt
saturated fat, 0g trans fat, 0mg cholesterol, 95mg sodium, 713mg 1 cup low-fat cottage cheese
Preheat oven to 350 degrees and spray an 11 X
Serve these potato dippers as a 7-inch casserole dish with nonstick cooking spray.
Spread potatoes, pepper, zucchini, green onions
Red Pepper Basil side dish or a fun appetizer at your and cheddar cheese into prepared pan. Whisk
Dipping Sauce next gathering! together eggs, flour, baking powder and garlic salt.
Stir in cottage cheese and pour into prepared dish;
1/2 cup fat-free Greek yogurt
The dipping sauces all use fat-free stir lightly. Bake for 45 minutes or until eggs are
1/2 cup roasted red peppers, drained and patted dry
puffed, golden brown and set in the center.
2 cloves garlic
Greek yogurt as a base and can be
1/4 cup each: sliced green onions and basil leaves Nutritional analysis per serving: 310 calories, 14g fat, 7g saturated fat,
Sea salt and freshly ground pepper to taste made up to 24 hours ahead and stored 0g trans fat, 315mg cholesterol, 800mg sodium, 21g carbohydrate,
2g fiber, 4g sugar, 379mg potassium, 23g protein, 25% DV vitamin A,
tightly covered in the refrigerator. 60% DV vitamin C, 40% DV calcium, 10% DV iron.
Puree yogurt, peppers and garlic in a blender or
small food processor. Add onions and basil and
pulse on and off until finely chopped. Season to
taste with salt and pepper.

40 41

Red Potato and
Cucumber Bites
Makes 10 to 12 appetizer servings
r e s e arch
2/3

pound (about 12) small red potatoes,
uniform in size
abstracts
1/2 teaspoon salt
6 ounces reduced-fat cream cheese,
at room temperature
3 ounces sliced smoked salmon, finely chopped
2 teaspoons fresh lemon juice
1/4 teaspoon coarsely ground black pepper
12 slices (1/2 inch thick) English cucumber
Snipped chives, dried dill weed and/or
Potato Tomato Soup drained capers, for garnish
Makes 4 to 6 servings
Halve potatoes; cut and discard a very thin slice
1 tablespoon extra virgin olive oil from skin side of each half. In 2-quart saucepan,
1 medium onion, chopped cover potatoes with water; add salt. Bring to
2 stalks celery, sliced boil over high heat, reduce heat, cover and cook
1 pound russet potatoes, peeled and cubed until tender, 10 to 15 minutes, depending on size
1 (32 ounce) container chicken broth of potatoes. Drain; cool to room temperature.
1 (28 ounce) can crushed tomatoes Meanwhile, in small bowl, mix cheese, salmon,
2 teaspoons dry basil lemon juice and pepper to blend thoroughly. With
Garlic salt and freshly ground pepper to taste small spoon, mound salmon mixture onto potato
3 cups lightly packed fresh spinach, halves and cucumber slices, dividing equally (1 to
coarsely chopped 1 ½ teaspoons each). Arrange on serving plate and
add your choice of garnishes.
Heat oil in a large saucepan; add onion and cook
over medium heat for 5 minutes to lightly brown. If not served immediately, these can be prepared
Stir in celery, potatoes, broth and tomatoes. several hours in advance; cover and refrigerate.
Bring to a boil; reduce heat and simmer, covered, For best flavor, return to room temperature just
for 30 minutes. Let cool slightly, then purée before serving.
in a blender or food processor until smooth.
Nutritional Analysis Per Serving (1/12 of batch): 70 calories, 3.5g fat,
Pour back into saucepan and stir in basil, garlic 2g saturated fat, 0g trans fat, 10mg cholesterol, 218mg sodium, 5g
salt and pepper; cook for 5 minutes. Check carbohydrate, 1g fiber, 1g sugar, 3g protein, 146mg potassium, 4% DV
seasonings, then add spinach and cook a minute
or two more to wilt spinach.

Serving suggestion: Add a small swirl of basil pesto
and a sprinkle of Parmesan cheese to each bowl for
added Italian flavor.
Nutritional analysis per serving: 180 calories, 4g fat, .5g saturated fat,
0g trans fat, 5mg cholesterol, 1070mg sodium, 33g carbohydrate, 6g
fiber, 3g sugar, 7g protein, 184mg potassium, 80% DV vitamin A, 80%
DV vitamin C, 15% DV calcium, 25% DV iron.

42

P otato e s a n d A n ti ox i da n t s
US P B - F u n d e d R e s e a r c h : Title Anthocyanin fraction from potato extracts is cytotoxic to prostate cancer cells through
activation of caspase-dependent and caspase-independent pathways
Author(s) Reddivari L, Vanamala J, Chintharlapalli S, et al.
Title Effects of Potato Consumption on Oxidative Stress, Inflammatory Damage and Immune Journal/Citation Carcinogenesis. 2007; 28:2227-2235
Response in Humans
Study Design This study investigated the effects of specialty potato phenolics and their fractions
Author(s) Kaspar KL, Park JS, Brown CR, Mathison BD, Navarre DA, Chew BP. on LNCaP (androgen dependent) and PC-3 (androgen independent) prostate cancer
Journal/Citation Journal of Nutrition. 2011;141(1):108-11 cells. Phenolic extracts from four specialty potato cultivars — CO112F2-2, PATX99P32-2,
ATTX98462-3, and ATTX98491-3 — and organic acid, phenolic acid and anthocyanin
Study Design The purpose of this study was to assess the effects of pigmented potato consumption on fractions were used.
oxidative stress biomarkers, inflammation and immune response in healthy adult males.
Free living healthy male participants (18-40 yr; n=12/group) were given 150 g of cooked Results CO112F2-2 cultivar extracts and their AF at 5 mg chlorogenic acid eq/ml were more active
white- (WP), yellow- (YP) or purple-flesh potatoes (PP) once a day for 6 wk in a double- and inhibited cell proliferation and increased the cyclin-dependent kinase inhibitor p27
blinded study. Blood was collected at baseline and wk 6 to analyze total antioxidant levels in both LNCaP and PC-3 cells. Potato extract and anthocyanin fractions induced
capacity, DNA damage (8-OHdG), protein oxidation, lipid peroxidation, C-reactive protein apoptosis in both the cells; however, the effects were cell-context dependent.
(CRP), inflammatory cytokines, lymphoproliferation, NK cytotoxicity and phenotypes. Conclusion This is the first report showing that the cytotoxic activities of potato extract/anthocyanin
Potatoes were analyzed for total antioxidant capacity, phenolic acids, anthocyanins and fractions in cancer cells were due to activation of caspase-independent apoptosis.
carotenoids.
Results Participants fed YP and PP had lower (P < 0.08) plasma IL-6 compared to those fed WP.
A concurrent decrease (P < 0.08) in CRP concentration was observed in the PP group.
Lower concentrations of 8-OHdG were observed in subjects fed either YP (P < 0.03) or
PP (P < 0.08) compared to those fed WP. Total Tc cells were lower while B cells were Title Antioxidant capacity manipulation in transgenic potato tuber by changes in phenolic
higher in PP compared to the WP group (P < 0.05). Compared to WP, YP had high con- compounds content
centrations of phenolic acids (P < 0.002) and carotenoids (P < 0.001), while purple pota-
toes had high concentrations of phenolic acids (P < 0.002) and anthocyanins (P < 0.001). Author(s) Lukaszewicz M, Matysiak-Kata I, Skala J, et al.
Conclusion Pigmented potato consumption reduced inflammation and DNA damage, and modulates Journal/Citation Journal of Agricultural and Food Chemistry. 2004; 52:1526-1533
immune cell phenotype in healthy adult males. Study Design The purpose of this study was to generate potato tubers with increased levels of fla-
vonoids and thus modified antioxidant capacities. To accomplish this, the vector carry-
ing multigene construct was prepared, and several transgenic plants were generated, all
over-expressing key biosynthesis pathway enzymes.
P otato e s a n d A n ti ox i da n t s Results The single-gene over-expression or simultaneous expression of genes encoding chalcone
synthase (CHS), chalcone isomerase (CHI), and dihydroflavonol reductase (DFR) resulted
Non-funded research: in a significant increase of measured phenolic acids and anthocyanins. The increase in
phenolic compounds synthesis is accompanied by decreases in starch and glucose levels
in transgenic plants.
Title Lipophilic and hydrophilic antioxidant capacities of common foods in the United States Conclusion The flavonoid-enriched plants showed improved antioxidant capacity; however, there is
a complex relationship between antioxidant capacity and flavonoids content, suggest-
Author(s) Wu X, Beecher GR, Holden JM, et al.
ing the participation of other compounds in the antioxidant potential of the plants. These
Journal/Citation Journal of Agricultural and Food Chemistry. 2004; 52:4026-4037 other compounds are not yet recognized.
Study Design Both lipophilic and hydrophilic antioxidant capacities were determined using the oxygen
radical absorbance capacity (ORAC(FL)) assay with fluorescein as the fluorescent probe
and 2,2’-azobis(2-amidinopropane) dihydrochloride as a peroxyl radical generator on
more than 100 different kinds of foods, including fruits, vegetables, nuts, dried fruits,
spices, cereals, infant, and other foods. Most of the foods were collected from four dif-
ferent regions and during two different seasons in U.S. markets. Total phenolics of each
sample were also measured using the Folin-Ciocalteu reagent.
Results Hydrophilic ORAC(FL) values (H-ORAC(FL)) ranged from 0.87 to 2,641 micromol of
Trolox equivalents (TE)/g among all of the foods, whereas lipophilic ORAC(FL) values
(L-ORAC(FL)) ranged from 0.07 to 1611 micromol of TE/g. Generally, L-ORAC(FL) values
were <10 percent of the H-ORAC(FL) values, except for a very few samples. Total antioxi-
dant capacity was calculated by combining L-ORAC(FL) and H-ORAC(FL). Differences of
ORAC(FL) values in fruits and vegetables from different seasons and regions were rela-
tively large for some foods but could not be analyzed in detail because of the sampling
scheme. Two different processing methods, cooking and peeling, were used on selected
foods to evaluate the impact of processing on ORAC(FL).
Conclusion The data demonstrated that processing can have significant effects on ORAC(FL). Con-
sidering all of the foods analyzed, the relationship between TP and H-ORAC(FL) showed
a very weak correlation. Total hydrophilic and lipophilic antioxidant capacity intakes were
calculated to be 5,558 and 166 micromol of TE/day, respectively, on the basis of data
from the USDA Continuing Survey of Food Intakes by Individuals (1994-1996).

44 45

P OTATOES AND G LYC E M I C I NDEX
US P B - FUNDED RESEAR C H : Title Another approach to estimating the reliability of glycaemic index
Author(s) Williams SM
Journal/Citation British Journal of Nutrition. 2008;100:364-372
Title Glycemic index of potatoes commonly consumed in North America Study Design Incremental area under the blood glucose curve (iAUC) values were determined in 20
Author(s) Fernandes G, Velangi A, Wolever TMS healthy individuals on three and four occasions for white bread and glucose, respectively,
and for mashed potatoes and chickpeas on a single occasion. Reliability of repeated
Journal/Citation Journal of the American Dietetic Association. 2005;105:557-562
measurements of the same food was estimated by intra-class coefficient (ICC), a measure
Study Design In study one, subjects (four men and six women) consumed 200 g russet or white pota- having values between 0 and 1, with values closer to 1 indicating better reliability.
toes that were either (1) precooked, refrigerated and reheated (precooked) or (2) cooked
Results The ICC of the iAUC for white bread and glucose were 0.50 and 0.49, respectively. The
and consumed immediately (day-cooked). Incremental area under the curve (AUC) was
mean GI of white bread was 81 with a reliability of 0.27, indicating substantial within-
determined. In study two, subjects (11 men and one woman) consumed 50 g white bread
person variability. The GI of mashed potatoes and chickpeas were 87 and 28, respec-
or potatoes (six different varieties and two different cooking methods). GI values were
tively, with an ICC of 0.02 and 0.40, again indicating substantial within-person variability,
calculated. In both studies meals were consumed after a 10-12 hour overnight fast, and
especially for potatoes.
finger-prick capillary-blood glucose was measured before and at intervals for 2 hours
after consumption. Conclusion The unpredictability of individual responses, even if they are the result of day-to-day
variation, places significant limitations on the clinical usefulness of GI.
Results The results of study one indicated that precooked russet potatoes elicited lower AUC
than day-cooked (p < 0.05), while precooking had no effect on boiled white potatoes.
The results of study two indicated that the GI values of potatoes varied significantly
depending on the variety and cooking method used (p = 0.003), ranging from intermedi-
ate (boiled red potatoes consumed cold: 56) to moderately high (roasted California white
potatoes: 72; baked U.S. russet potatoes: 77) to high (instant mashed potatoes: 88; boiled
red potatoes: 89). P OTATOES AND SAT I E T Y/ W E I G H T M ANAG E M EN T
Conclusion The GI of potatoes is influenced by variety and method of cooking, and U.S. russet po-
tatoes have only a moderately high GI. Individuals wishing to minimize dietary GI can be
US P B - FUNDED RESEAR C H :
advised to precook potatoes and consume them cold or reheated.

Title Satiety and glycemic index of potatoes in relation to other carbohydrate test meals
Author(s) Geliebter A, Lee IC, Abdillahi M, Jones J
P OTATOES AND G LYC E M I C I NDEX
Journal/Citation Submitted for presentation; FASEB April 2008
NON - FUNDED RESEAR C H : Study Design After an overnight fast, 12 healthy, normal-weight participants (six male and six female)
aged 22-30 consumed five different test meals (baked potato, mashed potato, pasta,
brown rice, white bread) in random order followed by an ad libitum lunch meal (two
Title Inter-individual variability and intra-individual reproducibility of GI values for commercial hours after the test meal). All test meals contained 240 calories, 50 grams of available
white bread carbohydrate and were statistically similar in protein, fat, and fiber content. Appetite
ratings preceded blood draws at 10 minutes prior to the test meal and then 0, 15, 30, 60,
Author(s) Vega Lopez S, Ausman LM, Griffith JL 90, and 120 minutes after the test meal. White bread served as the reference food for
Journal/Citation Diabetes Care. 2007;30(6):1412-1417 determining GI.

Study Design Twenty-three healthy adults (aged 20-70 years) completed up to three sets of two Results There were no significant differences in “hunger” or “fullness” AUC (area under curve)
visits. Each pair of visits assessed the glycemic response to 50 grams of available carbo- following the test meals. However, there was a lower “desire to eat” AUC and lower
hydrates from commercial white bread and 50 grams of glucose, administered in random “desire to eat” at 15 minutes (p < 0.04) as well as lower nadir values (p = 0.002) follow-
order. The mean +/- SE ratio of the area under the curve (AUC) after white bread intake ing the potato meals than the pasta meals. At 120 minutes, “how much food could you
by the AUC after glucose intake for the first set of determinations was 78 +/- 15 (n = 23; eat” was lower following baked potato meals than brown rice meals (p = 0.04). However,
coefficient of variation [CV] 94 percent). total lunch energy intake did not differ following the test meals and was not correlated
with “fullness” AUC (r = -0.21). There was no significant correlation between GI of the test
Results When using glycemic index values calculated with the subset of participants who com- meals and any of the hunger or appetite ratings.
pleted three sets of tests (n = 14), glycemic index values for each of the three sets of de-
terminations were 78 +/- 10, 60 +/- 5, and 75 +/- 10, respectively. CVs were 50 percent, 28 Conclusion Overall there was no correlation between the GI of the particular side dish and satiety.
percent, and 50 percent, respectively. The mean glycemic index value of these three sets With respect to specific foods, the data provide some evidence for greater short-term
was 71 +/- 6, with a CV of 30 percent. When an analysis of variance (ANOVA) approach satiety after consuming potatoes, particularly baked potatoes, compared with pasta and
was applied to these data, the inter-individual CV was 17.8 percent, and the intra-individu- brown rice. However, these short-term effects on feelings of satiety did not directly trans-
al variation was 42.8 percent. late into differences in subsequent food intake.

Conclusion These data suggest that in response to a challenge of white bread relative to glucose,
within-individual variability is a greater contributor to overall variability than among-indi-
vidual variability. Further understanding of all the sources of variability would be helpful
in better defining the utility of glycemic index values.

46 47

P OTATOES AND SAT I E T Y/ W E I G H T M ANAG E M EN T P OTATOES AND SAT I E T Y/ W E I G H T M ANAG E M EN T
US P B - FUNDED RESEAR C H : NON - FUNDED RESEAR C H :

Title Assessing the Role of Potatoes and Glycemic Index in Body Weight Management and Title A satiety index of common foods
Glucose Tolerance
Author(s) Holt SH, Miller JC, Petocz P, Farmakalidis E
Author(s) Randolph J, Cheema S, Kappagoda CT, Edrisinghe I, Burton-Freeman B.
Journal/Citation European Journal of Clinical Nutrition. 1995;49:675-690
Journal/Citation FASEB 2009
Study Design Two hundred forty calorie servings of 38 foods separated into six food categories (fruits,
Study Design Hypothesizing that energy intake control is more important for weight loss than glyce- bakery products, snack foods, carbohydrate-rich foods, protein-rich foods, breakfast
mic index, we expect no difference in body weight (BW) changes between low glycemic cereals) were fed to groups of 11-13 subjects. Satiety ratings were obtained every 15 min-
index (LGI) vs HGI hypocaloric diets. We also expect metabolic and body composi- utes over 120 minutes, after which subjects were free to eat ad libitum from a standard
tional effects to follow weight loss changes vs diet type. In this randomized control trial, range of foods and drinks. A satiety index (SI) score was calculated by dividing the area
overweight (BMI 29.0 ± 3.8) adult (40.9 ± 15.5 yrs) men and women participate in 1 of 3 under the satiety response curve (AUC) for the test food by the group mean satiety AUC
potato-containing dietary interventions for 12 weeks. Two diets require a daily reduc- for white bread and multiplying by 100. Thus, white bread had an SI score of 100 percent,
tion of 500 kcals; subjects are counseled to follow diets comprised of LGI (n=30) or HGI and the SI scores of the other foods were expressed as a percentage of white bread.
(n=30) foods. The 3rd diet, a control group (CD, n=30), is advised on general healthy
Results Significant differences in satiety scores were found both between and within food cat-
eating patterns. Endpoints compare results from 0 and 12 weeks: BW, body composition
egories. Of the food groups, fruits had the highest mean satiety score. For individual
[via dual-energy x-ray absorptometry (DEXA)], and glucose tolerance [via oral glucose
foods, boiled potatoes had the highest, which was seven times greater than that of white
tolerance test (OGTT)].
bread. The number of calories consumed during the ad libitum meal correlated negatively
Results Preliminary data indicates no significant treatment effect on body weight or composi- with the meat satiety score.
tion, glucose tolerance, or insulin response after 12 weeks LGI vs HGI diets. Triglycerides
Conclusion The results show that isoenergetic servings of different foods differ greatly in their satiat-
(TG) after 12 weeks were higher in HGI vs LGI group (110 ± 8.5 mg/dL vs 83.6 ± 9.8 mg/dL,
ing capacities.
p=0.04).
Conclusion These data suggest that regular consumption of a HGI diet, even for BW loss, promotes
increased TG formation or decreased TG clearance, independent of potato intake. Title No effect of a diet with a reduced glycaemic index on satiety, energy intake and body
weight in overweight and obese women
Author(s) Aston LM, Stokes CS, Jebb SA
Title Glycemic Index and Potato Consumption: Effects on Glucose Metabolism and Body Com- Journal/Citation International Journal of Obesity. 2008; 32:160–165
position
Study Design Nineteen overweight/obese women were studied in a randomized crossover intervention
Author(s) Randolph J, Kappagoda CT, Edirisinghe I, Burton-Freeman B. study for two consecutive 12-week periods. Lower or higher GI versions of key carbohy-
drate-rich foods (breads, breakfast cereals, rice and pasta/potatoes) were provided to
Journal/Citation Obesity Society 2010
subjects to be incorporated into habitual diets in ad libitum quantities.
Study Design The purpose of this study was to examine the effects of glycemic index and potato con-
Results The results indicated no differences in energy intake, body weight or body composition
sumption on weight loss and weight-related effects on glucose metabolism. DESIGN: In a
between treatments. On laboratory investigation days, there were no differences in sub-
12-week, 3 arm, randomized control trial, 86 overweight (BMI 28.8 ± 3.2) men and women
jective ratings of hunger or fullness, or in energy intake at the snack or lunch meal.
(46.4 ± 14.2 yr) were counseled to follow one of three dietary interventions each of which
included five to seven servings of potatoes per week: (1) Low GI (LGI) instructed to Conclusion This study provides no evidence to support an effect of a reduced GI diet on satiety, en-
consume low GI foods; (2) High GI (HGI) instructed to consume high GI foods and reduce ergy intake or body weight in overweight/obese women. Claims that the GI of a diet may
energy intake by 500 kcal/day; (3) Control group: counseled to follow the Dietary Guide- have specific effects on body weight may therefore be misleading.
lines and Food Guide Pyramind. Diets were monitored via 3-day food records. Changes
in weight, body composition (by DEXA), glucose tolerance (by OGTT), and triglycerides
were determined at wks 0 and 12.
Results Modest weight loss was observed in all three groups (~2% of initial body weight) with no
significant difference in weight loss between the groups. Fasting levels of triglycerides,
glucose, insulin and measures of insulin resistance were not different between the groups.
Conclusion LGI diets are not superior to HGI diets for weight loss; Potatoes were consumed by all
three groups suggesting that the total profile of the diet vs. one food drives weight and
metabolic outcomes.

48 49

P OTATOES AND SAT I E T Y/ W E I G H T M ANAG E M EN T P OTATOES AND P OTASS I U M
NON - FUNDED RESEAR C H : US P B - FUNDED RESEAR C H :

Title Long-term effects of two energy-restricted diets differing in glycemic load on dietary Title The role of potatoes in increasing potassium intake and blood pressure reduction in free-
adherence, body composition, and metabolism in CALERIE: a one-year randomized living individuals who select and prepare their own food
controlled trial Author(s) Nowson C, Wattanapenpaiboon N, Margeris C
Author(s) Das SK, Gilhooly CH, Golden JK, et al. Journal/Citation Unpublished manuscript (2008)
Journal/Citation American Journal of Clinical Nutrition. 2007;85:1023-1030 Summary This study evaluated the relationship between potato consumption and blood pressure
Study Design The 34 subjects were overweight (BMI: 25-30 kg/m2) but otherwise healthy men and (BP) among 91 men and women recruited to participate in a dietary intervention study
women aged 24-42 who were part of a larger, multicenter trial known as “CALERIE” designed to examine the effect of various dietary modifications on blood pressure. Usual
(Comprehensive Assessment of the Long-term Effects of Restricting Intake of Energy), dietary intake (including consumption of potatoes) was assessed via 24 hour recall.
designed to examine the effects of calorie restriction on human health and aging. The Home BP measures were taken daily for two weeks and averaged. The results indicated
12-month study was separated into three phases. Phase 1 consisted of a seven-week that total potato intake was positively and significantly correlated with urinary potassium
baseline period during which subjects were instructed to maintain a stable weight and excretion. In addition, there was an inverse association of usual potato intake with usual
continue eating their usual diet so as to assess baseline energy requirements. Following diastolic BP levels. Linear regression analyses, with an inclusion of confounders (age, gen-
Phase 1, subjects were randomly assigned to either a high- or low-GI, calorie-restricted der, BMI and use of anti-hypertensive medications), showed that about 6% and 4% of the
diet for 24 weeks. All food was provided to the subjects at 70 percent of individual base- variance in the diastolic BP was explained by total potato and non-fried potato intakes
line weight-maintenance energy requirements (i.e., a 30 percent calorie reduction). The respectively. A 100-g/d higher intake of total potato was associated with a 2.6 mm Hg
third and final phase of the study consisted of a 24-week calorie-restricted period, during lower diastolic BP and non-fried potato with a 2.5 mm Hg lower diastolic BP.
which subjects were instructed to follow the dietary patterns they had in Phase 2 but Conclusion In this study an increase in potato consumption was associated with lower diastolic blood
were no longer provided with the foods (i.e., “self-selected food” period). pressure.
Results Both groups reduced their energy intake during the calorie restriction periods, although
neither achieved the 30 percent reduction prescribed, and adherence decreased with
time (e.g., 21 percent and 28 percent calorie restriction at three months, and 16 percent
and 17 percent calorie restriction at six months for high-GL and low-GL diets, respec- Title White Potatoes are Among the Most Affordable Sources of Potassium in the American
tively.) Both groups lost weight (approximately 8 percent of initial body weight), and Diet
there was no significant difference in weight loss between the groups. In addition, there Author(s) Drewnowski A and Rehm C
were no significant differences between the low-GL and high-GL diet groups in terms of
body fat percentage, hunger, satiety, or satisfaction with the amount and type of foods Journal/Citation To be presented at FNCE 2011
provided. Summary The 2010 Dietary Guidelines identified potassium as a shortfall nutrient in the US diet.
Conclusion This study provides some of the most convincing evidence yet that diets differing sub- Identifying affordable food sources of this shortfall nutrient is a priority. Analyses were
stantially in glycemic load induce comparable long-term weight loss. undertaken using the USDA Food and Nutrition Database for Dietary Studies (FNDDS
2.0); the Center for Nutrition Policy and Promotion (CNPP) food prices database; the
USDA produce prices, and MyPyramid equivalents database. Nutrient composition and
price data were linked with dietary intakes data from the National Health and Nutrition
Examination Survey (NHANES 2003-4). Nutrient density of foods was assessed us-
Title An 18-month randomized trial of a low glycemic index diet and weight change in ing the Nutrient Rich Foods (NRF) index, based on the food’s content of 9 nutrients to
Brazilian women encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium and potassium) and
3 nutrients to limit (saturated fat, added sugar and sodium). The cost per each addi-
Author(s) Sichieri R, Moura AS, Genelhu V, et al. tional 10% daily value (DV) for each of the nutrients to encourage was calculated as well.
Journal/Citation American Journal of Clinical Nutrition. 2007 Sep;86(3):707-13 Frequency of vegetables consumption was obtained from NHANES data.
Study Design Two hundred and three healthy women (BMI: 23-30 kg/m2) aged 25-45 were randomly Results The cost per serving of white potatoes, non fried, was approximately half the cost of
assigned to a low-GI or high-GI diet with a small energy restriction (approx 300 kcal/d) many vegetables. In the fruit and vegetables groups, white potatoes, carrots, and sweet
for 18 months. Only 60 percent of the subjects completed the 18-month study. The differ- potatoes had the highest NRF index values per dollar.. White potatoes were among the
ence in glycemic index between the diets was approximately 35-40 units (40 compared lowest-cost sources of potassium.
with 79) during all 18 months of follow-up, and the carbohydrate intake from energy Conclusion The merging of federal data sets on nutrient composition, food costs, and dietary intakes
remained at approximately 60 percent in both groups. can help identify nutritious and affordable foods and provide a useful practice tool for
Results The low-GI group had a slightly greater weight loss in the first two months of follow-up dietitians.
(-0.72 compared with -0.31 kg), but after 12 months of follow-up, both groups began to
regain weight. After 18 months, the weight change was not significantly different (p =
0.93) between groups (low GI: -0.41 kg; high GI: -0.26 kg). A greater reduction was ob-
served in the low-GI diet group for triacylglycerol (difference = -16.4 mg/dL; p = 0.11) and
VLDL cholesterol (difference = -3.7 mg/dL; p = 0.03).
Conclusion This study demonstrates that long-term weight changes are not significantly affected by
glycemic levels.

50 51

p otato e s a n d t h e a m e r ic a n d i e t
US P B - FUNDED RESEAR C H : Title Potatoes are not Associated with Obesity or Type II Diabetes when Potential Confounders
are Controlled.
Author(s) Drewnowski A
Title White Potatoes, Non-Fried, Do Not Displace Other Vegetables in Meals Consumed by Journal/Citation Recently completed; Not Yet Submitted for Presentation
American Children and Adolescents (14-18 yr)
Study Design Studies that have examined the association between disease states and intakes of certain
Author(s) Drewnowski A, Rehm C, Beals K. foods (e.g., potatoes) often do not control for potential confounding variables (e.g., SES,
Journal/Citation FASEB 2011 education, diet quality, physical activity). In this study data from two cycles of the Nation-
al Health and Nutrition Examination Survey (NHANES) 2003-2004 and 2005-2006 were
Study Design Using data from 4-cycles (2001-08) of the National Health and Nutrition Examination used to evaluate the association between potato (baked, boiled and mashed) consump-
Survey (NHANES), we evaluated whether consumption of white potatoes, (baked, roast- tion frequency, BMI and Type II Diabetes. Three models were used to analyze the above
ed, or boiled), displaced other vegetables from the meals of children and adolescents listed associations: Model 1 adjusted for age, gender, race/ethnicity and education. Model
aged 4-18 y. Approximately 10,600 lunches and 11,500 dinners were characterized by 2 adjusted for factors in model 1 as well as diet quality, fried potato consumption and
place (at-home or away from home) and by source of food (e.g., store or school cafete- physical activity. Model 3 adjusted for factors in models 1 and 2 along with smoking. The
ria). Children and adolescents consuming white potatoes, baked, roasted, or boiled were habitual frequency of potato consumption from the FFQ was broken into four categories:
identified using the individual-food record. The median, inter-quartile range and survey- <monthly, 1-3 times per month, 1-2 times per week and greater than 3 times per week. The
weighted mean number of other vegetable servings per 1000 calories were estimated for sample consisted of 5,882 adults over the age of 20.
each meal.
Results/ After adjustments for demographic variables (model 1) and lifestyle factors (model 2)
Results Children whose weekday lunches included non-fried white potatoes consumed a median Conclusion there was no significant association between potato consumption and either obesity or
of 0.37 servings of other vegetables at lunch as compared to only 0.19 servings for chil- diabetes. Failure to adequately control for confounding variables may bias associations
dren whose lunches did not include potatoes. There was no evidence that white potatoes between selected dietary factors and health status.
displaced other vegetables in school lunches. Meals containing potatoes had significantly
higher amounts of vitamin C, potassium and fiber per 1000 calories than meals that did
not contain potatoes. There were no significant differences in BMIs of children or adoles-
cents who consumed potatoes vs those who did not consume potatoes.
Conclusion Consumption of white potatoes (non-fried) among children and adolescents is associated
with higher vegetable and nutrient intakes and does not promote overweight or obesity.

52 53

References
Englyst HN, Kingman SM, Cummings JH. Classification and measurement of nutritionally important starch fractions. Eur J Clin Nutr.
1992;46:S33-S50.

FAO Food and Nutrition Paper 66. Carbohydrates in Human Nutrition. Report of an FAO/WHO Expert Consultation on Carbohydrates,
Appel LJ, Moore TJ, Obarzanek E, et al. The effect of dietary patterns on blood pressure. Results from the Dietary Approaches to Stop
April 14-18, 1997, Rome, Italy. FAO, Rome, 1998.
Hypertension (DASH) trial. N Engl J Med. 1997;336:1117-1124.
FDA Food Labeling Guide. Appendix C: Health Claims. www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/
Aston LM, Stokes CS, Jebb SA. No effect of a diet with reduced glycaemic index on satiety, energy intake and body weight in
GuidanceDocuments/FoodLabelingNutrition/FoodLabelingGuide/ucm064919.htm. Accessed 9-7-2009.
overweight and obese women. Int J Obes. 2008;32:160-165.
Flegal KM, Carroll MD, Ogden CL, Curtin LR. Prevalence and trends in obesity among US adults 1999-2008. JAMA 2010;303:235-240.
Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic and glycemic load values: 2008. Diabetes Care.
2008;31:228102283. Fernandes G, Velangi A, Wolever TMS. Glycemic index of potatoes commonly consumed in North America. J Am Diet Assoc.
2005;105:557-562.
Bodinham CL, Frost GS, Roberston MD. Acute ingestion of resistant starch reduces food intake in health adults. Br J Nutr.
2010;103:917-922. Franz MJ. The argument against the GI: What are the other options? In: Bantle JP, Slama G (eds): Nutritional Management of Diabetes
Mellitus and Dysmetabolic Syndrome. Nestle Nutr Workshop Ser Clin Perform Program. 2006;11:73-81.
Brand-Miller J, Hayne S, Petocz P, et al. Low-glycemic index diets in the management of diabetes: a meta-analysis of randomized
controlled trials. Diabetes Care. 2003 Aug;26:2261-7. Freeland-Graves J and Nitzke S. Position of the American Dietetic Association: Total diet approach to communicating food and
nutrition information. J Am Diet Assoc. 2007;107:1221-1232.
Breithaupt DE and Bamedi A. Carotenoids and carotenoid esters in potatoes: new insights into an ancient vegetable. J Agric Food
Chem. 2002;20:7175-7181. Gannon M, Nuttall FQ, Westphal SA, et al. Acute metabolic response to high-carbohydrate, low-starch meals in subjects with type 2
diabetes. Diabetes Care. 1998;21:1619-1626.
Brown C, Wrolstand R, Clevidence B. Breeding potatoes with high antioxidant values. Proceedings of the Washington State Potato
Conference. September 5, 2001. Geleijnse JM, Kik FJ, Grobbee DE. Blood pressure response to changes in sodium and potassium intake: A metaregression analysis of
randomized trials. J Hum Hypertens.2003;17:471-480.
Brown C, Yang CP, Navarre D, et al. Carotenoid and anthocyanin concentrations and associated antioxidant values in high pigment
potatoes. Am J Potato Res. 2004;81;48 (Abstr) Geliebter A, Lee IC, Abdillahi M, et al. Satiety and glycemic index of potatoes in relation to other carbohydrate test meals. Submitted
for presentation. FASEB. April 2008.
Brown CR. Breeding for potato nutrition enhancement. 91st Annual Meeting of the Potato Association of America. Idaho Falls, ID. Aug.
12-16, 2007. Gropper SS, Smith JL, Groff JL. Advanced Nutrition and Human Metabolism. 5th Ed. Thomson, Wadworth. 2009; pp. 316, 421-425.

Collier G, O’Dea K. Effect of physical form of carbohydrate on the postprandial glucose, insulin, and gastric inhibitory polypeptide Halton TL, Willett WC, Liu S, et al. Potato and French fry consumption and risk of type 2 diabetes in women. Am J Clin Nutr.
responses in type 2 diabetes. Am J Clin Nutr. 1982;36:10-14. 2006;83(2):284-290.

Cook NR, Obarzanek E, Cutler JA, Buring JE, Rexrode KM, Kumanyika SK, Appel LJ, Whelton PK. Joint effects of sodium and Han KH, Hayashi N, Hashimoto N, et al. Feeding Potato Flakes Affects Cecal Short-Chain Fatty Acids, Microflora and Fecal Bile Acids in
potassium intake on subsequent cardiovascular disease. Arch Intern Med. 2009;169:32-40. Rats. Ann Nutr Metab. 2008;52:1-7.

Cotton PA, Subar AF, Friday JE, Cook A. Dietary sources of nutrients among US adults, 1994-1996. J Am Diet Assoc. 2004;104:921-930. Higgins JA. Resistant starch: metabolic effects and potential health benefits. J AOAC Int. 2004 May-Jun;87(3):761-8.

Cummings JH, Beatty ER, Kingman SM, et al. Digestion and physiological properties of resistant starch in the human large bowel. Br J Holden JM, Eldridge AL, Beecher GR. Carotenoid content of US foods: An update of the database. J Food Comp Anal. 1999;12:169-196.
Nutr. 1996;75:733-747.
Holt SHA, Brand-Miller JC, Petroz P, et al. A satiety index of common foods. Eur J Clin Nutr. 1995;49:675-690.
Cust AE, Slimani N, Kaaks R, et al. Dietary carbohydrates, glycemic index, glycemic load, and endometrial cancer risk within the
European Prospective Investigation into Cancer and Nutrition cohort. Am J Epidemiol. 2007;166(8):912-23. Hou DX. Potential mechanism of cancer chemoprevention by anthocyanins. Curr Mol Med. 2003;3:149-159.

Das SK, Gilhooly CH, Golden JK, et al. Long-term effects of 2 energy-restricted diets differing in glycemic load on dietary adherence, Hylla S, Gostner A, Dusel G, et al. Effects of resistant starch on the colon in healthy volunteers: possible implications for cancer
body composition, and metabolism in CALERIE: a one-year randomized controlled trial. Am J Clin Nutr. 2007;85:1023-1030. prevention. Am J Clin Nutr. 1998;67:136-42.

Dawson-Hughes B. et al. Alkaline diets favor lean tissue mass in older adults. Am J Clin Nutr. 2008; 87:662-665. Jenkins DJ, Wolever TM, Kalmusky J, et al. Glycemic index of food: A physiological basis for carbohydrate exchange. Am J Clin Nutr.
1981;34:362-366.
Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline.
National Academies Press. 1997. pp. 150-195. Kaspar KL, Park JS, Brown CR, et al. Effects of potato consumption on oxidative stress, inflammatory damage and immune response in
humans. J Nutr. 2011;141:108-111.
Drewnowski A, Rehm C. White potatoes are among the most affordable sources of potassium in the American diet. FNCE 2011.
Kinnear T, Wolever TM, Murphy AM, Sullivan JA, Liu Q, Bizimungu BEffect of preparation method on the glycaemic index of novel
Drewnowski A. Potatoes are not associated with obesity or type 2 diabetes when potential confounders are controlled. potato clones. Food Funct. 2011 Jul 15. [Epub ahead of print]
Unpublished data.
Krishnan S, Rosenberg L, Singer M, et al. Glycemic index, glycemic load, and cereal fiber intake and risk of type 2 diabetes in US black
Drewnowski A, Rehm C, Beals K. White Potatoes, Non-Fried, Do Not Displace Other Vegetables in Meals Consumed by American women. Arch Intern Med. 2007 Nov 26;167(21):2304-9.
Children and Adolescents (14-18 yr). FASEB 2011.
Leeds AR. Glycemic index and heart disease. Am J Clin Nutr. 2002 Jul;76(1):286S-9S.
Englyst KN, Liu S, Englyst HN. Nutritional characterization and measurement of dietary carbohydrates. Eur J Clin Nutr. 2007 Dec;61
Suppl 1:S19-39.

56 57

Lukaszewicz M, Matysiak-Kata I, Skala J, et al. Antioxidant capacity manipulation in transgenic potato tuber by changes in phenolic Van Woudenbergh GJ, Kuijsten A, Silbrands EJ, et al. Glycemic index an glycemic load and their association with C-reactive protein
compounds content. J Agric Food Chem. 2004;52:1526-1533. and incident type 2 diabetes. J Nutr Metab. 2011; May 5[Epub ahead of print]

Marsh K, Barclay A, Colaqiuri S, Brand-Miller J. Glycemic index and glycemic load of carbohydrates in the diabetes diet. Curr Diab Rep Vega-Lopez S, Ausman LM, Griffith JL. Inter-individual variability and intra-individual reproducibility of GI values for commercial white
2011. 11:120-127. bread. Diabetes Care. 2007;30:1412-1417.

Mosdøl A, Witte DR, Frost G, et al. Dietary glycemic index and glycemic load are associated with high-density-lipoprotein cholesterol Weijenberg MP, Mullie PF, Brants HA, Heinen MM, Goldbohm RA, van den Brandt PA. Dietary glycemic load, glycemic index and
at baseline but not with increased risk of diabetes in the Whitehall II study. Am J Clin Nutr. 2007;86:988-94. colorectal cancer risk: results from the Netherlands Cohort Study. Int J Cancer. 2008;122:620-9.

Murphy MM, Douglass JS, Birkett A. Resistant starch intakes in the United States. J Am Diet Assoc. 2008;108:67-78. Williams SM. Another approach to estimating the reliability of glycaemic index. Br J Nutr. 2008;100:364-372.

Navarre R, Roshani S, Goyer A, et al. Maximizing the phytonutrient content of potatoes. 91st Annual Meeting of the Potato Association Wolever TMS, Bolognesi C. Time of day influences relative glycaemic effect of foods. Nutr Res. 1996;16:381-384.
of America. Idaho Falls, ID. Aug. 12-16, 2007.
Wolever TMS, Gibbs AL, Mehling C, et al. The Canadian Trial of Carbohydrates in Diabetes (CCD), a 1-y controlled trial of low-glycemic-
Nofrarias M, Martinez-Puig D, Pujols J, et al. Long-term intake of resistant starch improves colonic mucosal integrity and reduces gut index dietary carbohydrate in type 2 diabetes: no effect on glycated hemoglobin but reduction in C-reactive protein. Am J Clin Nutr.
apoptosis and blood immune cells. Nutrition. 2007;23:861-870. 2008 87:114-125.

Nowson CA, Worsley A, Margerison C, et al. Blood pressure response to dietary modifications in free-living individuals. J Nutr. 2004 Wolever TMS, Jenkins DJA, Jenkins AL, et al. The glycemic index: methodology and clinical implications. Am J Clin Nutr.
Sep;134(9):2322-9. 1991;54:846-854.

Nowson CA, Wattanapenpailboon N, Margerison C. The role of potatoes in increasing potassium intake and blood pressure reduction Wolever TMS, Katzman-Relle L, Jenkins A, et al. Glycaemic index of 102 complex carbohydrate foods in patients with diabetes. Nutr
in free-living individuals who select and prepare their own food. Unpublished paper. Sep. 2008. Res. 2001;14:651-659.

Pi-Sunyer, FX. Glycemic index and disease. Am J Clin Nutr. 2002; 76(suppl):290S-298S. Wolever TMS, Nuttal FQ, Lee R, et al. Prediction of the relative blood glucose response of mixed meals using the white bread glycemic
index. Diabetes Care. 1985;8:418-428.
Pitierse L. Potato update: news from US and Canada. World Wide Magazine. 2000;3:55-60.
Wolever TMS, Vorster HH, Bjork I, Brand-Miller J, Brighenti F, Mann JI, Ramdath DD, Granfeldt Y, Holt S, Perry TL, Venter C, Wu X.
Putnam J, Kantor LS, Allshouse J. Per capita food supply trends: Progress toward dietary guidelines. Food Review. 2000;23:2-14. Determination of the glycaemic index of foods: Interlaboratory study. Eur J Clin Nutr. 2003;57:475-482.

Raben A, Tagliabue A, Christensen NJ, et al. Resistant starch: the effect on postprandial glycemia, hormonal response, and satiety. Am Woolfe JA. The Potato in the Human Diet. New York: Cambridge University Press. 1987, pp10.
J Clin Nutr. 1994;60:544-551.
Wu X, Beecher GR, Holden JM, Haytowitz DB, Gebhardt SE, Prior RL. Lipophilic and hydrophilic antioxidant capacities of common
Raben A, Andersen K, Karberg MA, et al. Acetylation of or beta-cyclodextrin addition to potato starch : beneficial effect on glucose foods in the United States. J Agric Food Chem. 2004;52:4026-4037.
metabolism and appetite sensations. Am J Clin Nutr. 1997;66:304-314.
Wu X, Gu L, Holden J, et al. Development of a database for total antioxidant capacity in foods: A preliminary study. J Food Comp Anal.
Randolph J, Kappagoda CT, Edrisinghe I, Burton-Freeman B. Glycemic index and potato consumption: Effects on glucose metabolism 2004;17:407-422.
and body composition. Obesity Society. 2010.

Randolph J, Cheema S, Kappagoda CT, Edrisinghe I, Burton-Freeman B. Assessing the Role of Potatoes and Glycemic Index in Body USPB Contact Information
Weight Management and Glucose Tolerance FASEB 2009

Reddivari L, Vanamala J, Chintharlapalli S, Safe SH, Miller JC Jr. Anthocyanin fraction from potato extracts is cytotoxic to prostate For more information, please contact:
cancer cells through activation of caspase-dependent and cspase-independent pathways. Carcinogenesis. 2007;28:2227-2235.

Sahyoun, NR, Anderson AL, Tylavsky FA, et al. Dietary glycemic index and glycemic load and the risk of type 2 diabetes in older adults.
Am J Clin Nutr 2008 87: 126-131.
Meredith Myers
Email: meredithm@uspotatoes.com
Sichieri R, Moura AS, Genelhu V, et al. An 18-mo randomized trial of a low glycemic index diet and weight change in Brazilian women.
Am J Clin Nutr. 2007; 86:707-713.
Mailing Address:
United States Potato Board
Stushnoff CD, Holm H, Thompson NI, et al. Antioxidant properties of potato cultivars. 91st Annual Meeting of the Potato Association of
America. Idaho Falls, ID. Aug. 12-16, 2007.
7555 E Hampden Ave, #412
Denver, CO 80231 Web site: www.potatogoodness.com
Tucker KL. et al. Potassium, magnesium and fruit and vegetable intakes are associated with greater bone mineral density in elderly Facebook: www.facebook.com/potatoestatersandspuds
men and women. Am J Clin Nutr. 1999; 69:727-736. Telephone: (303) 369-7783
YouTube: www.youtube.com/potatogoodness
United States Department of Agriculture. Agricultural Research Service: “What We Eat in American, NHANES 2001-2002: Usual
Nutrient Intakes from Food Compared to Dietary Reference Intakes.” http://www.ars.usda.gov/SP2UserFiles/Place/12355000/pdf/
usualintaketables2001-02.pdf. Accessed: August 2011. Love the recipes you see here?
Sign up at www.potatogoodness.com to receive a potato recipe via email every week.
US Potato Board. Potato Attitude and Use Study. Final Report. Unpublished report prepared by Ipsos-Insight Marketing Research. June 2003.
Forward the email and encourage others to sign up too!

58 59

Bringside of
the fresh
out
Potat Discover new ways
es.
to make dinner amazing
in under 30 minutes.
Visit potatogoodness.com
© 2011 United States Potato Board. All rights reserved.

Mediterranean Sun-Kissed Savory Salad

Ppn handbook final

More Related Content

What's hot (15)

Viewers also liked (20)

Similar to Ppn handbook final (20)

Recently uploaded (20)

Ppn handbook final