SPOT LIGHT ON NIGHTSHADES

Clear the confusion about whether these vegetables are good for you

There’s a lot of buzz around the nightshade family with claims they make conditions like arthritis, inflammatory bowel disease and autoimmune diseases worse. But before you swear off spuds, let’s examine the evidence...

Behind the claims

The controversy centres around the alkaloid solanine. Solanine is toxic in high concentrations, and is one of the glykoalkaloids that make deadly nightshade poisonious. It’s thought a build-up p of this can have pro-inflammatory properties, triggering arthritic pain. While potatoes can contain trace amounts, no research supports this. s.

Good & bad

Many nightshades, however, don’t produce solanine and contain vital minerals like fibre, iron, potassium and vitamins B1, B6 and C. You may have heard that nightshades are problematic because of lectins, which are proteins that bind carbohydrates together. Lectins have been shown to increase autoimmune symptoms by contributing to leaky gut syndrome.

To eat or not to eat

While lectins can cause gastro issues when eaten raw – such as eating too many uncooked beans – high-lectin foods, like quinoa, are usually cooked, while those foods we eat raw, like tomatoes, contain low amounts. Lectins are also broken down during cooking, and peeling and deseeding nightshades can further reduce lectin levels. If you haven’t experienced any adverse reactions, there’s no reason to avoid them.

Ask the experts

Should your symptoms improve when you avoid them, it may be a good idea to speak to a registered dietitian, who can then help craft a diet that won’t have you missing out on key nutrients. Keep in mind factors like overdoing physical activity, starting or stopping medications, and hormonal changes may be the culprit behind worse symptoms.