Last Updated on December 5, 2023 by Cathy
Years ago if someone asked me “Are nightshades bad” I would have had no idea what nightshades were. Even though I probably ate them every day. Foods like pizza, french fries, spaghetti, and tacos. But that was before I started using food as my medicine and I didn’t know anything about nightshades.
There is ongoing debate among health enthusiasts and nutrition experts about whether nightshades are bad for everyone, as these plants contain alkaloids that some people may be sensitive to. Some diets for multiple sclerosis (MS) allow nightshades while others avoid them.
Chronic inflammation causes MS and nightshades can aggravate inflammation. They also contribute to stiffness, muscle pain, and insomnia which are all MS symptoms. Not everyone is sensitive to nightshades but it may be a good idea to eliminate them while you’re trying to heal.
I’ve always been sensitive to eggs, even as a kid, and I was curious if any other foods bothered me. That’s when I decided to start an elimination diet. I removed all nightshades and when I added tomatoes back into my diet, my face broke out. I love tomatoes, especially ones from my garden. So, I decided to try it again, and again my face broke out. Months later I had the same reaction with red peppers and chipotle seasoning. That was it, I was done with all nightshades.
According to Wikipedia, there are over 2,700 species. They include alkaloids which produce physiological actions in humans. Many drugs contain alkaloids such as morphine or atropine. Researchers haven’t found evidence that nightshades cause inflammation. But there are many stories online that tell a different story.
Why are nightshades bad?
For most people nightshades don’t cause a reaction and are very healthy to eat. Unfortunately, some people can’t digest them and cause some kind of reaction. Because all nightshades have an irritant called solanine that protects them from predators. It’s like having their own natural pesticide. Even edible nightshades have a slight amount. Avoid green tomatoes and green potatoes since they have higher amounts.
Common Edible Nightshades:
- Eggplants
- Peppers
- Potatoes
- Tomatoes
Some nightshades like chili peppers irritate when touched. They not only irritate the outside of your body, but they could irritate the gut lining. Many people with an autoimmune disease have some kind of reaction to nightshades. Tobacco is also a nightshade and it’s known to cause many health issues. According to the National MS Society, smoking increases a person’s risk and progression of MS.
Sarah Ballantine, PhD also known as The Paleo Mom is the author of the popular book The Paleo Approach. She has done extensive work on the connection between food and autoimmune diseases. According to Sarah, nightshades can affect cell health and they can cause a leaky gut.
“Low-level toxic properties of nightshade vegetables contribute to a variety of health issues over time.”
-Sarah Ballantine
Include Sarah Ballantyne’s article and let her know I mentioned her.
So what should you do?
If you decide to try an elimination diet, remove nightshades for one to three months. Then reintroduce them back in one at a time to see if your body reacts in any way. Keep a food diary and include any reactions as you add them back. Watch for skin irritations, bloating, headaches, or any emotional reaction. Many seasoning blends, salsa, or hot sauces include nightshades like cayenne or peppers. Always read labels.
If you don’t have any sensitivity to nightshades you can continue to eat them. Here are some tips when eating nightshades:
- Eat in moderation. Don’t eat nightshades every day, once or twice a week is plenty. Eat a variety to keep your body from developing a sensitivity.
- Cook nightshades. It’s best to bake, boil, or steam them to lower alkaloid levels which can cause sensitivities.
- Eat when ripe. Solanine levels go down as the produce begins to ripen so always eat them when they’re ripe. For example, only eat juicy red tomatoes instead of green tomatoes.
Are sweet potatoes nightshades?
To confuse us, some foods sound like they should be a nightshade but they’re not. Like sweet potatoes, they are actually in a different plant family. Sweet potatoes are anti-inflammatory, and higher in vitamin A and fiber. Plus they have a resistant starch which helps lower blood glucose and reduces your appetite. (There are not as many carbohydrates in a sweet potato as there are in a white potato.)
Foods that sound like nightshades:
- Peppercorn (black, green, pink, white)
- Sweet potatoes
- Yams
Calcium Levels
Nightshades also contain calcitriol, a highly active form of vitamin D. High levels of vitamin D raise calcium levels causing soft tissue calcification. If you consume too many nightshades it can lead to calcium deposits in areas where they don’t belong. Areas such as cardiovascular tissues, cartilage, ligaments, and tendons.
Over time calcium leaches from the bones leading to osteoporosis. Osteoporosis causes bones to become fragile and more likely to break when injured. Since people with MS have a higher risk of falling, this becomes a really bad combination.
Hidden Nightshades
Spice blends usually contain a spice from the nightshade family, like paprika. Thickeners, fillers, and even envelope glue can contain potato starch. Also, ask your doctor or pharmacist if your medications may contain nightshades.
In the End
Nightshades do include many health benefits. Eggplants improve circulation and nourish the brain and tomatoes have many antioxidants. However, when you’re trying to heal you may consider removing nightshades temporarily. To live symptom-free will be worth it.
You may also enjoy reading:
How to Start an Elimination Diet
What are nightshades?
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