Health and Nutrition
Are Potatoes and Nightshade Vegetables Healthy or Harmful? Here’s What the Science Says
Discover the truth about nightshades — how they affect inflammation, who should avoid them, and why they still offer powerful nutrients and antioxidants
- Yitzhak Eitan
- פורסם כ"ו אדר התשפ"ה
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Potatoes belong to the nightshade family of vegetables, which also includes tomatoes, eggplants, and peppers. These vegetables contain small amounts of natural compounds called alkaloids, which can affect the body in various ways.
The main alkaloid in potatoes is solanine, a chemical that acts as a natural defense mechanism against insects during the plant’s growth. In high amounts, solanine can cause nausea, diarrhea, fever, and headaches. Green or sprouted potatoes contain elevated levels of solanine and should be avoided.
How to Reduce the Risk:
Peel potatoes before cooking to remove most of the solanine.
Store them in a cool, dark place to prevent sprouting.
Avoid potatoes that are green or have visible sprouts.
While there’s no definitive evidence that potatoes are harmful to overall health, some individuals with inflammatory or autoimmune conditions, such as arthritis, report worsened symptoms after consuming nightshades. Experts often suggest eliminating nightshades for a few weeks and then reintroducing them to see how your body reacts.
Health Benefits of Nightshade Vegetables:
Despite some concerns, nightshades also offer impressive health benefits. They are rich in antioxidants that help protect cells from damage. For example:
Anthocyanins in eggplants may reduce the risk of cancer and diabetes.
Lycopene in tomatoes has been linked to a lower risk of heart disease and certain cancers.
These vegetables are also good sources of vitamins A and C, which support immune health and skin vitality.
According to health site WebMD, there are plenty of healthy and delicious ways to enjoy potatoes and other nightshades, from salads, salsas, and bruschetta, to hot dishes like mashed or roasted potatoes, and specialty meals like roasted eggplant or stuffed peppers.
While moderation and awareness are key, especially for those with sensitivities, nightshade vegetables can absolutely be part of a balanced, nutrient-rich diet.
