We’ve heard that sweet potatoes are nutritious – is that true?

Dr. Duncan: Sweet potatoes are packed with nutrition!  They are high in dietary fibre, essential vitamins and minerals and especially beta-carotene, which we can convert into vitamin A in our body.  You can easily get your entire vitamin A daily requirement from a sweet potato. Vitamin A is great for your eye health and your bones. Additionally, vitamin A helps fight against skin, lungs and mouth infections.

What’s the nutritional value of white potatoes and how do they compare to a sweet potato?

Dr. Duncan: White potatoes and sweet potatoes both pack a nutritional punch and are part of a healthy diet.  They contain similar amounts of carbohydrates, fat and protein, vitamin C and potassium.  Sweet potatoes have more fiber and beta-carotene (which our body converts to vitamin A).  But really it is a nutritional tie and you can’t go wrong, any kind of potato is amazing and should be included in a healthy diet.

Both sweet potatoes and white potatoes are packed with nutrients.
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Dr. David Douches, director of the Potato Breeding and Genetic Program at Michigan State University, gave us some history of how white potatoes have developed.

Dr. Douches: “It was a Rev. Goodrich in upstate New York who got some potatoes and started making crosses. Our Russet Burbank potato, which is used for making french fries, comes from that lineage. Russet Burbank actually came from a chance seedling that was selected by Luther Burbank in the 1860s. That potato hung around for a while and a Russet mutation was found in it in the late 1800s and early 1900s. The Russet Burbank potato was well adapted to growing in the Pacific Northwest and so during World War II, they were using that to make potato flakes for the war effort. It was after World War II that the frozen fry industry started up as an innovative idea.”

What’s the healthiest way to cook sweet potatoes? And do you lose their nutritional benefits if you add something like… marshmallows?

Dr. Duncan: Any way you cook them is healthy.  You will always get some nutritional value from the sweet potato itself, but of course if you prepare it with other things like marshmallows or a less healthy fat, you will be getting other things.  But overall, you are still eating sweet potatoes and it is worth trying them without marshmallows as they are very sweet on their own!

What’s your favorite way to cook them?

Dr. Duncan: I like them best simply prepared in the microwave.  I just take a sweet potato, wash it, pierce it with a fork multiple times, wrap it with a damp paper towel and microwave for two 5-minute periods.  I then let it cool, cut it in half and then simply eat it all with nothing added as it is sweet enough on its own!

Anything else you want people to know about sweet potatoes?

Dr. Duncan: Sweet potatoes actually come in other colours besides orange.  For example, there are purple sweet potatoes which are high in anthocyanins, a phytochemical that not only gives them their purple colour but offer antioxidant potential.

What can we expect from potatoes in the future?

Dr. Douches: “They’re going to be self-driving and they’re going to fly like drones! No, what’s happening is the consumer is going to continue to get potatoes that are more healthful and are packed with more nutrition. But what they won’t see is that these potatoes are also performing on the farmers’ fields, giving them more resistance to the biotics problems like diseases and insects and also to problems like water needs or climate stresses.”

Sweet potatoes are a nutritious vegetable high in fibre and beta-carotene. White potatoes contain similar amounts of carbohydrates, Vitamin C and potassium, but less fibre and beta-carotene. Any kind of potato can be included in a healthy diet.

Originally published Nov. 20, 2017.

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What’s this issue all about? We went to Dr. Carl Winter of the University of California at Davis for some answers.

What is the health risk associated with acrylamide?

Dr. Winter: Exposure to high levels of acrylamide in animal toxicology studies has resulted in cancer. Typical human dietary exposure to acrylamide is at dramatically lower levels, but due to uncertainty in predicting health risks and in an effort to be protective, consumers have been advised to reduce their dietary exposure to acrylamide when it is convenient to do so.

French fries are mentioned prominently when this issue comes up … are there other foods to keep in mind?

Dr. Winter: Foods like potatoes that contain sugars (carbohydrates) and the amino acid asparagine that are heated, often from frying, have the greatest potential to produce acrylamide. In addition to potato-containing foods, much of our dietary exposure to acrylamide comes from cereal-based foods such as breads, bagels, and breakfast cereals, as well as from coffee and coffee products.

What’s the best way to reduce acrylamide in food?

Dr. Winter: The U.S. Food and Drug Administration (FDA) provided guidance to food producers, manufacturers, and processors on ways that acrylamide can be reduced in foods. This document can be obtained here . The guidance discusses many approaches including varietal choices, post-harvest treatments, and cooking practices.

Is this a new concern? Has something happened to prompt the current attention on this issue?

Dr. Winter: Although acrylamide has probably been in our foods since humans began using heat for food preparation, its presence in food was not discovered until 2002. Current concern regarding acrylamide in food has resulted from an increased awareness of its presence in food and from current research identifying how it is formed in food and how its formation can be reduced.

What are your thoughts on the differing approaches to cut down on acrylamide – voluntary guidance as opposed to regulation?

Dr. Winter: Since regulators have yet to determine what levels (if any) of acrylamide exceed “acceptable risk” levels, I believe that voluntary guidance to reduce acrylamide levels is the most prudent option at this time.

What’s your advice to people who are concerned about acrylamide in their food?

Dr. Winter: Consumers should eat a balanced diet including ample quantities of fruits, vegetables, and whole grains. Consuming foods containing acrylamide is perfectly acceptable provided that one’s diet offers considerable variety.

Acrylamide naturally occurs when foods with a concentration of carbohydrates are good at a high temperature, such as frying or baking. Consumers are encouraged to monitor their intake of acrylamide. Most people’s diets are within the level considered safe.

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Three new varieties of potatoes that are resistant to late blight have been approved by the U.S. Food and Drug Administration. The potatoes were developed using a disease resistance gene from an Argentine variety of potato that has a natural defense to the disease. Expert Dr. David Douches, director of the Potato Breeding and Genetics Program at Michigan State University, gave us some insight into what this means.

“Late blight is caused by Phytophthora infestans. which is a fungus-like organism, and it is the most costly potato disease in the world. It will infect the foliage and tubers, killing the plants and rotting the tubers,” he said.

Late blight was responsible for the Irish Potato Famine in the 1840s. Potatoes were a significant part of the diet of Irish working classes and the disease decimated farmers’ crops. At least 1 million people died as a result and at least 1 million immigrated to North America, as well as Australia and Europe.

The Irish brought their love of potatoes with them and the starchy vegetables continue to be very popular. The average American eats 114 pounds every year. Potatoes are considered the fourth food staple crop in the world behind corn, rice and wheat. Late blight continues to be a problem, especially in wetter areas, and growers use fungicides to prevent the disease. The new potatoes mean better yields and less use of fungicide on potato fields.

“The farmers benefit with reduced disease risk and potential for a higher quality crop when grown under disease-risk conditions. The farm environment can benefit because of the need for less fungicide applications during the season,” Dr. Douches explained.

Since the varieties, which were developed by J.R. Simplot Co., were determined to be safe by  USDA/APHIS, the FDA and EPA, farmers are expected to plant them this year and shoppers will be able to purchase them. “These potatoes could end up in the fresh market and or the chip-processing market. Consumers should like the improved quality that can come from these potatoes,” Dr. Douches said.

The potatoes are known by the trade name Innate and have another genetic trait. They do not turn brown when exposed to air. Dr. Douches said this is achieved through, “silencing of the polyphenol oxidase gene that reduces the browning of cut or peeled tubers.” This process is similar to the science used to create Arctic Apples.

We asked if these new varieties are considered GMOs – genetically modified organisms. “The potatoes are genetically modified but I refer to them as Biotech 2.0. They contain genes that come from the potato or related species. So the genes are not foreign,” Dr. Douches said.

He described how that process works to protect against late blight. “The potato can defend itself from P. infestans (blight) if the right R-gene or combination of R-genes are expressed in the foliage,” he said. “There is a battle between the plants and P. infestans: for the plants to have R-genes that recognize the pathogen and the pathogen evolving to evade the R-gene recognition.”

Using the latest precision science to solve a very old problem highlights the potential of genetic engineering to help grow better food.

“These are great potatoes to grow and consume and also process into chips and fries. These potatoes should help dispel the negative myths associated with GM foods,” Dr. Douches said.

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1. Does tryptophan make you sleepy?

It’s true that turkey contains tryptophan, an amino acid that your body uses as a building block to produce serotonin, which does help regulate sleep. However, many foods such as chicken and cheese contain tryptophan, according to Texas A&M.

That after-dinner nap is triggered by eating a big meal and your body producing insulin to digest it.

2. Are turkeys raised and processed humanely?

Many turkeys today are raised inside barns, when in the past they lived outdoors. “Turkeys today are healthier, have fewer diseases and are not left outdoors to be killed by foxes or other predators,” says Dr. Charles Hofacre of the University of Georgia.

When it comes to processing turkeys, all poultry facilities in the United States are regulated by the federal government, explains Dr. S.F. Bilgili of Auburn University. “They must be federally inspected and in compliance with all meat and poultry inspection laws. Each plant has a veterinary medical officer who is in charge of a team of trained inspectors who perform a number of important tasks,” he says. “It’s a highly regulated business. You don’t see this type of oversight in many other industries.”

Find out more about whether turkeys are able to walk, why chickens and turkeys grow quickly and other turkey talk.

3. Is corn a vegetable or a grain?

Both! If your Thanksgiving table includes a dish of corn, it is a vegetable. If you’re having cornbread stuffing, it would be considered a grain.

4. When peeling potatoes, there was a little brown spot in some of the potatoes. Should I be worried about that?

No. The spot is due to the environment in which the potato grew and is due to factors such as high heat or a potato virus. The virus isn’t harmful to people.

5. How can you tell if cranberries are ripe?

Drop them on the floor. If they bounce like a ball, they’re ripe because of a pocket of air inside.

6. What does it mean when dinner rolls are whole grain?

Whole grains foods contain all the essential parts of the entire grain seed. That means 100% of the original kernel – all of the bran, germ, and endosperm – is present.

7. Is it okay to have pumpkin pie?

It wouldn’t be Thanksgiving without it! Pumpkin is loaded with nutrients like beta-carotene and fiber, says expert Dr. Julie Garden-Robinson. Spices like cinnamon may also have some benefits. The added sugar, however, is not so good for you.

That piece of pie – and potatoes and stuffing and rolls – will make you sleepy, so don’t blame it all on the tryptophan in the turkey. And remember to follow holiday food safety guidelines especially with leftovers.

Happy Thanksgiving from Best Food Facts!

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All fries begin life as a potato, so how do they grow?

Dr. Douches: “The potato from a crop perspective is unusual in that it is vegetatively propagated (the new plant is grown from the original plant) rather than through a seed. However, over time the potatoes accumulate viruses from growing in the field and they start to degenerate. If you save an actual seed from this starchy vegetable, you don’t maintain the variety. The unique genetic combination you have is lost.

“Potato breeding remained largely unchanged for 50 years until recently. When USDA and universities invested in public potato breeding efforts, they started making crosses and taking those families to the field and making selections, going through cycles of evaluation selection to sort through and find the best potatoes.”

How have potatoes developed over time?

Dr. Douches: “It was a Rev. Goodrich in upstate New York who got some potatoes and started making crosses. Our Russet Burbank potato, which is used for making french fries, comes from that lineage. Russet Burbank actually came from a chance seedling that was selected by Luther Burbank in the 1860s. That potato hung around for a while and a Russet mutation was found in it in the late 1800s and early 1900s. The Russet Burbank potato was well adapted to growing in the Pacific Northwest and so during World War II, they were using that to make potato flakes for the war effort. It was after World War II that the frozen fry industry started up as an innovative idea.”

How does genetic engineering play a role in making better potatoes?

Dr. Douches: “Having the ability to insert genes allows us to improve the traditional breeding practice because we can make a selection and have the potential to improve it further for certain key traits, like what has been done with the Innate potato. Some of those things are difficult, if not impossible, to do conventionally, as is the case with the insect resistance trait. Genetic engineering gives a tool to correct varieties that have some deficiencies and make them better for consumers, farmers and even processors, depending on the trait. Plus, we now have DNA sequence on the potato, which has allowed us to develop more analytical breeding schemes to follow certain genes in the potato. That’s really changing the landscape for the breeding.”

How can we know these GM (genetically modified) potatoes are safe to eat?

Dr. Douches: “They have to go through the federal regulatory agencies to get approval, which is a very extensive examination to determine whether the potatoes are safe to eat or safe to grow in the environment and whether they have any genes that may have an effect on the organisms in the environment. They look at insect-resistant genes, virus-resistant genes, and disease-resistant genes and whether they’re going to have any negative effects on the environment. Our non-GM food crops are not put through that gauntlet of analysis, so the most tested food we have out there is our GM-developed crops.”

What can we expect from potatoes in the future?

Dr. Douches: “They’re going to be self-driving and they’re going to fly like drones! No, what’s happening is the consumer is going to continue to get potatoes that are more healthful and are packed with more nutrition. But what they won’t see is that these potatoes are also performing on the farmers’ fields, giving them more resistance to the biotics problems like diseases and insects and also to problems like water needs or climate stresses.”

Potatoes are part of the equation; it also takes oil to give a french fry its flavor and texture. To learn more about innovation in oil, we went to Best Food Facts dietitian Sarah Downs.

What is new in frying oils?

Downs: “High-oleic soybeans are varieties developed with farmers and end-use consumers in mind. They have the same yields as other soybeans but offer higher-functioning soybean oil that remains stable in high-heat conditions, can add shelf life to products and, most importantly, contains less saturated fat, no trans-fat and has the highest amount of heart-healthy monounsaturated fat available in soy. Ultimately, high-oleic soybeans have a healthier oil profile and increased oil stability.”

What sets it apart from other oils?

Downs: “It has oil stability and contains monounsaturated fats. Many oils naturally are high in monounsaturated fats but are not very shelf stable.”

Does that mean it is healthier than other oils?

Downs: “There are many types of oils that can provide health benefits in moderation (canola and olive oil are two), and ultimately it depends on how you are using them because different oils are best for different types of cooking. High-oleic oil is a good choice because it is high in unsaturated fats, low in saturated fat and has no trans fat. Monounsaturated fats have been shown to lower LDL cholesterol (the bad kind) without lowering HDL cholesterol (the good kind), which may help reduce the risk of heart disease and stroke.”

French fries and frying oils are truly a story of food innovation. Check out the infographic below to learn more about the evolution of the french fry.

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While St. Patrick’s Day is a time to celebrate Irish heritage, let’s be honest — it’s also a time to indulge in some tasty meals! We’ve gathered up some of the best St. Patrick’s Day recipes from some of our food blogger friends. It’s your lucky day!

Traditional Slow Cooker Corned Beef and Cabbage, The Cookie Rookie

Contrary to what special menus around this time of year might have you thinking, Ireland does not claim Corned Beef and Cabbage as its national dish. According to delish.com, this popular St. Patrick’s Day dish was invented as a cure for homesick Irish immigrants in the United States. Try it for yourself and let your slow cooker do all the work with this homemade version from Becky at The Cookie Rookie.

Skillet Maple Irish Soda Bread, Lemons for Lulu

Did you know that the “soda” in Irish Soda Bread is bicarbonate of soda (baking soda) and not soda pop? Tanya from Lemons for Lulu takes it to the next level with this semi-sweetened skillet version.

Caramelized Cabbage and Onion Colcannon, The Suburban Soapbox

Unlike Corned Beef and Cabbage, this mashed potato, cabbage and onion dish can actually be traced back to Ireland. Kellie from The Suburban Soapbox puts her own spin on this classic with caramelized cabbage and onions.

Guinness Beef Stew, Gimme Some Oven

What’s the first beer you think of on St. Patrick’s Day? We’re willing to bet that the first name to pop into your head was Guinness! Every year on March 17, the number of Guinness pints consumed nearly triples. While we certainly enjoy imbibing, we might actually prefer eating Irish beef stew made with Guinness. With Ali from Gimme Some Oven’s version, you can really taste the popular Irish stout!

Shepherd’s Pie Twice-Baked Potatoes, Oh Sweet Basil

Shepherd’s Pie or Cottage Pie came about when potatoes became available in Europe. Though the two terms have become synonymous, Shepherd’s Pie is used for the dish when made with lamb and Cottage Pie is used when the dish is made with beef. Carrian at Oh Sweet Basil puts her own spin on the classic with individual twice-baked potatoes.

How to Roast a Leg of Lamb, The Kitchn

Archeologists tell us that roasted meat was a staple in the English and colonial diets of the 18th century. Also, lamb and mutton were the third most-consumed meats in colonial Virginia. Roasted meat is still a common meal in Irish culture today. The folks at the Kitchn provide a great tutorial on how to conquer this tradition.

Irish Boxty + Mushrooms + Whiskey Gravy, A Spicy Perspective

We all know that potatoes run deep within Irish history and culture and boxty, an Irish potato pancake, are one of the most popular potato recipes. It is thought that boxty dates back to the days of the Irish famine, presumably to make the potatoes stretch further. There are a couple of different recipes, but all contain finely grated, raw potatoes served fried. Sommer from A Spicy Perspective brings this pancake to life with mushrooms and a whiskey gravy.

Irish Apple Cake with Irish Whiskey Caramel Sauce, Lemon-Sugar

The authentic old-fashioned Irish apple cake, also called Kerry Apple Cake, is a sweet treat that would be made throughout the apple harvest season all over Ireland and where each family has their own version of the recipe. St. Patrick is even said to have planted apple trees in Ireland. Erin from Lemon-Sugar combines the Irish apple cake with an Irish whiskey caramel sauce for heavenly bread pudding like treat.

Dublin Coddle, Diethood

Dublin Coddle, a warming meal of sausages and potatoes, dates back to the 1700s, and is traditionally thought of as a city dish eaten in the winter months. It also is a dish that is great for using up leftovers and is traditionally served with a glass of Guinness and piece of soda bread. Katerina at Diethood gives us the best of both worlds with her Soda Bread and Dublin Coddle recipes — just add a pint of Guinness and you’re all set for St. Patrick’s Day!

Homemade Irish Cream, The Foodie Affair

The launch of the popular Baileys Irish Cream in 1974 saw a groundbreaking innovation of Irish cream mixed with Irish whiskey that took over four years to perfect. The brand is a major contributor to Ireland’s rural economy and uses over 250 million liters of Irish whole milk annually. Sandra at the Foodie Affair perfected a simple recipe so that you can make your own Irish liquor at home.

_{The image “St. Patrick’s Day” by Gioia De Antoniis is licensed under CC BY NC-ND 2.0.}

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