Nightshades: Should You Avoid These Controversial Veggies?

Have you heard about nightshade vegetables?

These edibles, which include tomatoes, potatoes, eggplants, and peppers, have sparked quite a debate - are they nutritional powerhouses or inflammatory foes? 

What Exactly Are Nightshades?

Nightshades, or vegetables from the Solanaceae plant family, get their name from the outdated belief that they were poisonous, like some inedible nightshade plants. However, the nightshades we consume are completely safe for most people when eaten in normal food quantities.

The Potential Benefits 

While nightshades may be contentious, these vegetables pack a serious nutritional punch that's hard to ignore:

Nutrient Density:  Nightshades are nutrient-dense foods packed with vitamins like C and K, minerals like potassium, and a range of beneficial and protective antioxidants like anthocyanins.

Fiber Filled: Many nightshade varieties, including eggplants and bell peppers, provide an excellent source of dietary fiber. This nutrient is crucial for promoting healthy digestion and may play a role in reducing the risk of chronic diseases. Eggplants and peppers provide a good dose of fiber to support digestion and reduce disease risk.

Disease-Fighting Compounds: Nightshades contain phytochemicals like solanine, capsaicin, and glycoalkaloids that have been researched for their potential anti-inflammatory properties, antioxidant effects, and even cancer-fighting abilities.

The Potential Downsides

While healthy for many, nightshades can trigger adverse reactions in some individuals:

Inflammation: The alkaloids in nightshades may worsen inflammation, particularly for those with inflammatory conditions like arthritis.

Digestive Distress: The lectins and other compounds in these veggies can sometimes cause bloating, gas, and general GI discomfort in sensitive people.

Allergic Reactions: Some may experience allergic symptoms like rashes or hives after eating nightshades, though severe reactions are rare.

To Avoid or Not to Avoid?

For most people, nightshades can be part of a balanced, nutritious diet. However, if you have an autoimmune condition, arthritis, irritable bowel issues, or persistent reactions after eating nightshade foods, it may be wise to limit or temporarily eliminate them from your diet.

Pay close attention to how your body responds, and consider working with a dietitian or healthcare provider to determine if avoiding nightshades could provide relief for you. At the end of the day, there's no one-size-fits-all approach - listen to your body and eat the way that makes you feel your best.

You can download the 7-day low-carb Vegetarian meal plan here

Here is a list of common nightshade vegetables and fruits:

• Tomatoes
• Potatoes
• Eggplants/Aubergines
• Peppers (bell peppers, chili peppers, etc.)
• Tomatillos
• Goji berries
• Okra
• Goji berries
• Cayenne peppers
• Red peppers
• Paprika
• Pimentos
• Tabasco sauce
• Pepino melons

Less common nightshades include:

• Naranjillas
• Tree tomatoes
• Tamarillos
• Garden huckleberries
• Goji berries
• Sunberries
• Pepinos
• Chilacayote squash

Some nightshade spices and seasonings:

• Paprika
• Cayenne pepper
• Red pepper flakes
• Curry powder (if it contains nightshade peppers)

References:

•  https://www.healthline.com/nutrition/nightshade-vegetables 
• https://www.webmd.com/diet/what-to-know-about-nightshade-vegetables 

Do you like nightshades? Which one is your favorite?