The Potato Underground — Discover the Goodness of America's Favorite Vegetable

By Katherine Beals, PhD, RD

In an article soon to be published in the peer-reviewed journal Nutrition, researchers from the Galician Public Foundation for Health Emergencies in Spain found that consuming just one serving of green leafy vegetables per day was associated with a significant reduction in lung cancer risk. Similar protection was also observed for an increased intake of potatoes, cabbage, turnip tops, and lettuce. The researchers speculate the protective effect of vegetables stems from their unique nutrient content, specifically the antioxidant nutrients such as beta-carotene, vitamin C and vitamin E.

To see the abstract of the article, click here.

By Kris Caputo Hurley

I love potatoes. Yes, my job requires me to love them but my affection started long before I even knew food public relations was a profession. It all began when I first tasted my Nonna’s gnocchi. She is the best cook I’ve ever known and has a special knack for the most tender “potato pillows” in the most delightful red sauce. I think gnocchi are so kid friendly because of the soft texture and sweet tomato broth. Her kind Calabrese nature must have had something to do with it, too.

While my palate for potatoes was proven early on, I didn’t know until recently how good they were for me. Potatoes are full of essential vitamins and minerals for 110 calories per 5.3-ounce serving. They are fat-, sodium-, and cholesterol-free, and potatoes provide nearly half the Daily Value of vitamin C, a potent antioxidant.

And, did you know, ounce per ounce, potatoes actually rank highest in potassium among the top 20 most frequently consumed raw vegetables and the 20 top most frequently consumed raw fruits? One serving of skin-on potatoes contains 620 mg of potassium, making it a good source of potassium. In fact, potatoes meet FDA requirements for the health claim, “consuming foods such as potatoes that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.”

So in honor of American Heart Month, I think I will make this gnocchi dish (of course my Nonna doesn’t follow a recipe!) from the U.S. Potato Board this Valentine’s Day for my two sweeties – my husband and our one year-old, Luke. He’s about the same age I was when I first fell in love with potatoes.

POTATO-CHEDDAR GNOCCHI WITH BACON & EGGS

Prep time: 30 minutes
Cook time: 30 minutes

10 ounces plum tomatoes
2 teaspoons olive oil
2 3/4 teaspoons salt, divided
1/4 teaspoon black pepper
1 pound Russet potatoes, peeled and quartered (2 large potatoes)
1/3 cup grated Cheddar cheese
1 large egg, lightly beaten
1 tablespoon half-and-half
1 cup all-purpose flour plus extra for rolling gnocchi
1/3 cup chopped fresh basil
4 poached eggs
8 bacon strips, cooked

Heat oven to 475°F. Quarter tomatoes; cut each quarter in half again. In bowl, toss tomatoes with oil, 3/4 teaspoon salt, and pepper. Spread tomatoes in large, shallow baking dish in one layer. Roast in oven about 20 minutes or until soft and slightly browned.

To make gnocchi, steam potatoes over boiling water, covered, about 15 minutes or until tender. Transfer to bowl; mash with potato masher. Cool slightly; gently mix in cheese, egg, half-and-half and remaining 2 teaspoons salt. Add flour, one-third cup at a time, mixing gently after each addition. If dough is sticky, add a bit more flour. Divide dough into 4 equal pieces. On floured surface, roll each piece into a 1-inch–diameter rope; flatten slightly and cut into 16 gnocchi. Transfer gnocchi to baking sheet lined with lightly floured towel; cover with another towel. (Gnocchi may be made several hours ahead and refrigerated until needed.)

Bring a large pot of lightly salted water to the boil. Add gnocchi; boil about 5 minutes or until cooked through. With skimmer, transfer gnocchi to mixing bowl; add tomatoes and basil. Toss gently; divide among 4 plates or shallow bowls. Place 1 poached egg on top of each serving of gnocchi; garnish with 2 strips bacon.

Serves 4

By Bart Connors 

Over the last few years, all the negative publicity surrounding potatoes had even growers starting to doubt if potatoes fit into a healthy lifestyle, but it looks like things are about to change.  The potato industry  is launching a major new campaign both to communicate the potato’s nutritional value and to remind consumers how much they love them.

After seeing all of the work and research that went into the creation of our new Nutrition Campaign, I am totally excited.  I hope consumers agree that “Potatoes . . . Goodness Unearthed™” is a message that not only gives them confidence in the nutritional value of the potato but also gives a sense of the emotional ways in which potatoes enrich our lives.  I think this message communicates what both growers and consumers have in common - we all are looking for healthy, wholesome food for our families and ourselves. 

So, now that we have this new message, what do we do?

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By Kathie Beals

This past August I had the opportunity to speak at the annual Potato Association of America (PAA) meeting held in Idaho Falls, ID. Before describing the meeting itself, I think a bit of background about the PAA is in order. The PAA was formed in 1913 and serves as the official professional society for those involved in potato research, extension, production, and utilization. The association provides opportunities to contribute in one or more of eight sections: Breeding & Genetics, Certification, Extension, Plant Protection, Physiology, Production & Management, and Utilization & Marketing.

The annual meeting features research presentations, demonstrations and workshops encompassing a range of topics related to potatoes including nutrition, plant protection, breeding and genetics, physiology as well as industry topics including marketing, production and management. My presentation was part of the opening Keynote Symposium which was entitled, “Enhancing the Nutritional Value of Potato Tubers.” As the opening presentation, it was my responsibility to “set the stage” for the rest of the Symposium. Thus, I began with a historical perspective of the important role that potatoes have played nourishing mankind for centuries. I then focused on the nutrient content of potatoes, including carbohydrate, protein, vitamins and minerals. For example, potatoes are now being recognized for their resistant starch content. Current research is investigating the physiological functions, health benefits and ways to maximize dietary resistant starch. In addition to carbohydrates, potatoes contain a small but significant amount of protein, comparing favorably and even exceeding that of many other common vegetables. Moreover, their unique amino acid profile makes potatoes a perfect protein complement to many other vegetable and grain sources. In addition, potatoes are an excellent source of Vitamin C and rank highest for potassium among the top 20 most frequently consumed raw vegetables and the 20 top most frequently consumed raw fruits.

I finished my presentation by addressing some of the more common myths and misconceptions surrounding potatoes including:

1. “Potatoes are fattening”- In fact, a medium potato has just 110 calories and no fat. No single food causes excess weight gain; rather, gaining weight is a function of consuming more calories than you expend (1).
2. “Potatoes have a high glycemic index (GI)”- In fact, the GI of potatoes vary significantly depending upon the variety, origin, and cooking methods used (2, 3). For example, the GI of Russet potatoes range from 56 -111 depending on the country in which they were grown (4). Similarly a cooked red potato eaten hot has been shown to have a GI of 88 while eating that same potato cold lowers the GI to 56 (2).
3. “Potatoes are not satiating”- In fact a study conducted by Holt and colleagues and published in the European Journal of Clinical Nutrition showed that, out of 38 commonly consumed foods, potatoes were the most satiating (5).
4. “All of the nutrients in potatoes are found in the skin”- In fact, the only nutrient that is lost appreciably when the skin is removed is fiber. About ½ of the fiber is found in the skin, while the bulk of the other nutrients (carbohydrate, protein, vitamins and minerals) are found in the flesh (USDA SR 18). Nonetheless, it is recommended that potatoes be eaten with the skin to maximize the nutrient consumption.

References

1. FDA/CFSAN. Calories Count- Report from the Working Group on Obesity. March 12, 2004 http://www.cfsan.fda.gov/~dms/owg-toc.html accessed 11-19-07.
2. Pi-Sunyer, FX. Glycemic index and disease. Am J Clin Nutr. 2002; 76(suppl):290S-298S
3. Fernandes G, Velangi A, Wolever TMS. Glycemic index of potatoes commonly consumed in North America. J Am Diet Assoc. 2005;105:557-562.
4. Foster-Powell K, Holt SHA, Brand-Miller JC. International table glycemic index and glycemic load: 2002. Am J Clin Nutr. 2002;76:5-56.
5. Holt SHA, et al. A satiety index of common foods. Eur J Clin Nutr. 1995;49:675-690.
6. U.S. Department of Agriculture, Agricultural Research Service. 2005. USDA National Nutrient Database for Standard Reference, Release 18. Nutrient Data Laboratory Home Page, http://www.nal.usda.gov/fnic/foodcomp