The "meat and potatoes" diet, a dietary pattern characterized by a heavy reliance on red meats and carbohydrate staples like potatoes, has long been a fixture in many cultures. While offering certain nutritional benefits, this dietary approach also presents potential health risks that warrant careful consideration. Changing unhealthy habits is never easy for anyone, and seniors are no exception. Many aging adults may be accustomed to "meat-and-potatoes" diets that rely heavily on red meat and carbohydrates.
What is the "Meat and Potatoes" Diet?
The term "meat and potatoes" refers to a type of diet that relies heavily on red meats and carbohydrates, such as potatoes. This kind of diet is usually heavy in saturated fats and lacks many essential nutrients, including vitamins A and C, which are important for heart health.
Nutritional Contributions of Meat
Meat has been a cornerstone of the human diet since ancient times and remains so in many populations. Meat is compositionally equivalent to human skeletal muscle. Even though the amount and source of meat ingested differs between countries and cultures, most Western main meals include a meat-containing dish to which vegetable accompaniments are supplementary. Meat contains several vitamins and minerals, as well as all essential amino acids, making it an excellent protein source. Meat supplies us with amino acids, having an optimal composition for the support of protein synthesis for building and maintaining muscle. Support and maintenance of skeletal muscle mass is of utmost importance for maintaining both physical function and metabolic health.
Meat constitutes an important part of the diet for the elderly to prevent age-related declines in muscle strength and frailty (sarcopenia). Thus, an inverse association between the intake of animal protein and the incidence of frailty was observed in a cohort of 1822 older subjects followed for 2-4 years. In younger and physically active subjects, meat protein intake was recently documented to have direct beneficial effects on body composition and muscle strength.
While protein quality is commonly evaluated based on the content of essential amino acids, the bioavailability and bio-accessibility of amino acids are also decisive for the nutritional value of proteins. Hodgkinson and colleagues found that raw meat has a Digestible Indispensable Amino Acid Score (DIAAS) value of 97, while boiled and pan-roasted meat have similar DIAAS values of 99 and 98, respectively. In roasted and grilled meat, the DIAAS is reduced to 91 and 80, respectively.
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While meat is a pivotal source of essential amino acids, it also supplies amino acids, amino-acid-derived metabolites and peptides that have important bioactive properties. Thus, taurine, creatine, hydroxyproline, carnosine, and anserine, which are all mainly obtained from meat, have been proposed to exert important physiological functions.
In addition to proteins, meat also supplies us with minerals and vitamins, e.g., the average daily intake among British adults of 189 g contributes with approximately 19, 52, 28 and 38% of iron, zinc, selenium and phosphorus, respectively, according to the reference values of heterogeneous groups. Zinc is difficult to consume in adequate amounts in diets low in animal-based foods. Even though iron is abundant in a variety of foods, its bioavailability is highest when the source is meat. In meat, iron is complexed and present as heme-iron, which has a considerably higher bioavailability than non-heme-iron. Thus, in the small intestine, approximately 23% of heme-iron is absorbed, whereas this is the case for only 2-8% of non-heme iron, and red meat therefore remains the best dietary source of iron. In addition to the higher availability of heme-iron, meat also contains other, yet unidentified, factors increasing iron absorption from other foods (also known as the ‘meat factor’). In relation to vitamins, meat is an important source of complex B vitamins. In fact, meat, fish and other animal-derived foods (such as dairy) are the only unfermented foods that naturally provide vitamin B12, and meat and meat products contribute with approximately 30% of the total UK dietary intake of vitamin B12.
Potatoes: A Versatile Staple
Native to South America, potatoes are root vegetables and a dietary staple in many parts of the world. The ancient Incas were cultivating this versatile tuber thousands of years ago. Potatoes made their way to North America in the early 1600s when the governor of the Bahamas sent a potato as a gift to the governor of Virginia. And the rest, as they say, is history. America loves potatoes, but they are also a global favorite and the fourth most popular food worldwide. Potatoes grow wild but were first cultivated as a crop in South America about 7,000 years ago. They require less land and water than other staple crops like rice and wheat. Because fresh potatoes are relatively inexpensive and easy to grow, they once had a daily presence on American dinner plates. But popularity of fresh potatoes has gradually declined while processed potato products like French fries have increased.
In addition to carbohydrates - a needed energy source for your body and brain - potatoes contain a wealth of micronutrients. They're a good source of vitamins, minerals and fiber. As a bonus, potatoes are low in calories, contain no fat or cholesterol, and are sodium-free. They're high in vitamin C and potassium and are a good source of vitamin B6. Energy, micronutrients, versatility and just plain deliciousness make the case for potatoes to become part of a healthy diet. A medium potato with skin provides a modest amount of fiber, about 2-3 grams. However, most of that fiber comes from the potato peel. Potatoes are also high in potassium, containing about 600 mg. Potassium levels are lower in cooked potatoes, as the mineral is lost during wet cooking methods such as boiling.
When it comes to assessing potatoes and health, there are a few factors to consider, including their starch content, the way they’re served, and how they compare to other sources of carbohydrates. Potatoes contain starch primarily in the form of amylopectin, which is rapidly converted to glucose and absorbed as blood sugar. At the same time, a smaller amount of starch in potatoes is in the form of amylose, which has long chains of glucose molecules that are more resistant to digestion and therefore called a resistant starch. Some varieties, such as Young or New Potatoes are harvested early and have a higher amylose content than mature potatoes. Generally, baked and microwaved fresh potatoes have more resistant starch than boiled potatoes.
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Potential Benefits of a Meat and Potatoes Diet
- Adequate Protein Intake: Meat is a complete protein source, providing all the essential amino acids necessary for building and repairing tissues. This is particularly important for maintaining muscle mass, especially as we age.
- Micronutrient Richness: Meat is a good source of several essential micronutrients, including iron, zinc, selenium, and vitamin B12. Potatoes contribute vitamin C, potassium, and vitamin B6.
- Satiety: The high protein content of meat and the carbohydrate content of potatoes can contribute to feelings of fullness, which may help with weight management.
Potential Risks of a Meat and Potatoes Diet
- High Saturated Fat and Cholesterol: Red meat, a staple of this diet, can be high in saturated fat and cholesterol, which may raise LDL (bad) cholesterol levels and increase the risk of heart disease. Saturated fat may raise your LDL (bad) cholesterol, which may increase your risk of heart disease. However, recent studies have shown that the link between saturated fat intake and heart disease risk may not be as strong as previously believed. Still, consuming high amounts of saturated fat on the carnivore diet may be of concern. No research has analyzed the health effects of eating animal foods exclusively. Therefore, the effects of consuming such high levels of fat and cholesterol are unknown.
- Sodium Intake: Some processed meats, especially bacon and breakfast meats, also contain high amounts of sodium. Eating a lot of these foods on the carnivore diet can lead to excessive sodium intake, which has been linked to an increased risk of high blood pressure, kidney disease, and other negative health outcomes.
- Fiber Deficiency: This diet is typically low in fiber, which is essential for digestive health, blood sugar control, and cholesterol management.
- Lack of Variety: The limited variety of foods in this diet can lead to nutrient deficiencies and make it difficult to sustain long-term. The carnivore diet is difficult to follow long term and does not offer much variety.
Health Implications and Research Findings
Several studies have investigated the health implications of diets high in red meat and potatoes. Here's a summary of some key findings:
- Diabetes Risk: A 2006 prospective study of more than 84,000 nurses followed for 20 years found that those who ate the highest total potato intake (about 1 potato daily) and French fry intake (about 2-3 servings weekly) had a 14% and 21% increased risk, respectively, of type 2 diabetes (T2DM). Switching from one serving of whole grains daily to one serving of potatoes increased the risk of T2DM by 30%. Being obese increased the risk of T2DM further. A study in 2016 with three large cohorts of men and women found that higher intakes of potatoes (including baked, boiled, mashed, and French fries) were associated with an increased risk of T2DM; most of the increased risk came from French fries. There was a 33% increased risk when comparing the highest potato intakes (7 or more servings weekly) with the lowest intakes (less than 1 serving weekly). This result was independent of body mass index and other risk factors.
- Weight Gain: A prospective study in men and women under age 65 and free of major chronic diseases found that greater consumption of starchy vegetables-especially potatoes-was linked to more weight gain over four years. One daily serving of French fries was associated with an average weight gain of 3.75 pounds (1.7 kg), while baked, boiled, or mashed potatoes were linked to 0.66 pounds (0.3 kg) of weight gain. In contrast, replacing French fries with whole grains was associated with 4 pounds (1.8 kg) less weight gain, and swapping out other forms of potatoes led to 0.44 pounds (0.2 kg) less weight gain.
- Blood Pressure: A cross-sectional study looked at potato intakes in 2,696 men and women, and specifically how the potatoes were prepared and the overall diet quality. It also analyzed blood pressure and body mass index (BMI). The study found that fried potato intake was directly related to increased blood pressure and BMI in women, but non-fried potato intake was not. A high intake of fried potato meals along with a nutrient-poor diet was associated with even greater increases in blood pressure in women, but not men.
- Cardiovascular Disease: In a large cross-sectional study of more than 43,000 adults in Norway, authors measured an association of boiled potatoes and body mass index, blood pressure, and blood lipids, all of which are risk factors for cardiovascular disease (CVD). After adjusting for other CVD risk factors including age, smoking, exercise, alcohol, and other foods, no significant associations with CVD risk factors were found. Those who ate boiled potatoes daily had a slightly higher prevalence of higher waist circumference and high triglycerides compared with those who ate boiled potatoes less than once weekly.
Making Healthier Choices
For individuals accustomed to a "meat and potatoes" diet, gradual modifications can make it healthier without sacrificing familiar flavors and textures.
- Choose Leaner Protein Sources: Opt for leaner cuts of meat, such as sirloin or tenderloin, or incorporate plant-based proteins like beans, lentils, or tofu. Sticking with the general idea of a "meat and potatoes" diet, seniors can replace red meat with plant-based proteins instead.
- Prioritize Healthier Cooking Methods: Baking, grilling, or roasting are preferable to frying.
- Increase Fiber Intake: Add non-starchy vegetables like broccoli, spinach, or carrots to meals to boost fiber intake. Eating a variety of color-rich foods has numerous benefits.
- Choose Whole Grains: When selecting a heart-healthy substitute for potatoes, seniors should consider whole grains such as quinoa, brown rice, and oatmeal. Given their starchy quality, it may be practical to consider potatoes as a serving of bread or grains-rather than a vegetable-when planning a meal. However, this is not necessarily an even swap from a health perspective. Unlike potatoes in any form, whole grains have consistently been associated with lower risks of weight gain, diabetes, cardiovascular disease, and overall mortality.
- Healthy Fats: Consuming potatoes with healthy fats like olive oil will slow the absorption of glucose and shift the fat contribution in a healthy direction.
The Carnivore Diet: An Extreme Variation
The carnivore diet consists entirely of meat and animal products, excluding all other foods. It’s claimed to aid weight loss, mood issues, and blood sugar regulation, among other health issues. However, the diet is extremely restrictive and likely unhealthy in the long term. Plus, no research backs its purported benefits. The carnivore diet eliminates all foods except meat and animal products. Thus, it’s low in vitamin c, folate, has no fiber, and is difficult to maintain. You should follow a well-rounded diet instead.
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