Super Bowl winner Tom Brady has a new book out and he talks about Night Shade Vegetables. He doesn’t eat them because he says they cause inflammation. I wasn’t really sure If there was research backing up him claim so, like always, I set out to investigate.
The first place I went to is Diet vs Disease, a science based independent .org.
The first thing they answered for us is: What are Night Shade Vegetables?
“Nightshades are plants in the Solanaceae family.
There are more than 3000 varieties, a handful of which are staple fruits, vegetables and herbs in our diet.
Common nightshade foods include:
- Tomatoes
- Peppers (capsicums — all varieties)
- Eggplant (aubergine)
- Potatoes (all varieties except for sweet potatoes)
- Tomatillos
- Husk cherries
- Huckleberries
- Pimento
- Paprika
- Cayenne pepper
- Chilis
- Chili powder
Nightshades are also used in many sauces and seasoning blends, including ketchup, hot sauce, steak sauce, curry seasoning and garam masala”.
Oh nooooo! Not the Garam Masala!
The next thing I want to know is: where’s the proof there is a problem?
“Few studies have directly linked nightshade consumption to negative health outcomes”.
Good. I love my mushrooms, eggplant, tomatoes, etc.
They go on to say…..
“That said, many believe they cause inflammation or toxicity.
Most arguments are based on certain chemicals found in nightshades, although these are also present in many other healthy foods.
These chemicals include:
- Alkaloids and glycoalkaloids, which are naturally occurring pesticides. Those of greatest significance in the diet are solanine, capsaicin and nicotine.
- Lectins, which are proteins that bind carbohydrates together. They’re found in all living creatures, including humans and plants.
- Calcitriol, which is the active form of vitamin D in the blood. It plays an important role in calcium absorption and bone development.
- Saponins, which are thought to protect plants from being eaten by animals.
The feedback I keep getting is that Night Shades are safe for most.
But more than that, I want to know if they are toxic and can I get sick?
“It’s true that some nightshades are highly toxic and aren’t meant to be eaten. But toxicity from food sources is very rare”.
“Nightshades have been widely reported to make the intestine more permeable, thus increasing the risk of various diseases. However, these claims are mostly unproven“.
“Anecdotal evidence (patient testimonial) suggests that nightshade elimination diets may help with autoimmune disease. And of the various claims about nightshades, this one has the most evidence. But the research is still fairly sparse“.
“It’s been proposed that calcitriol in nightshades may cause calcium to be deposited into the joints, causing pain and stiffness over time. However, this theory is shaky at best.”
And here’s the good news:
- Tomatoes contain tomatine, a glycoalkaloid that’s been shown to lower LDL cholesterol and reduce plaque in the arteries. Some studies suggest it may also inhibit cancer cell growth (17, 18, 19).
- Glycoalkaloids in purple potatoes may slow the growth rate of cancer cells (20).
- Capsaicin in peppers increases satiety and may help with weight loss among those with obesity (21).
- Eggplant is high in anthocyanin, which lowers risk for hypertension and coronary artery disease (22).
- Potatoes in general are nutrient-dense, filling, and cheap to buy.
In general, nightshades are high in fiber and antioxidants too.
Ok. So after this research here’s my advise:
First consult a doctor and use your own common sense for your own body over what anyone tells you. Second, if you want to test yourself, eliminate all Night Shade Vegetables, and add one back a week. If you find yourself with a runny nose, itchy or uncomfortable in any way after eating your new addition you will know, in fact, that your body just doesn’t like this particular vegetable. It doesn’t have to be so complicated.
Deal? Deal!
Healthy Happy Eating,
