S e p t e m b e r 2 0 1 7 Nutrition Connection The latest news and events from the Kendall Reagan Nutrition Center at Colorado State University Bringing Light to Nightshades The time is ripe for tomatoes, eggplants, peppers and potatoes - nightshade foods that make summer dishes bright but should you be concerned about nightshade s so-called dark side? Many popular elimination diets claim nightshades are a source of inflammation and should be avoided, but what does science say? What are nightshades? Nightshades are in the Solanacease family, which has more than 2,000 different plant species. Tomatoes, potatoes, tomatillos, eggplant and peppers are common edible nightshades. Many herbs and spices are derived from nightshades, including cayenne pepper, crushed red pepper, chili powder and paprika. Several condiments contain nightshade vegetables including hot sauce, ketchup, marinara sauce, salsa and baba ganoush (eggplant dip). Nightshade plants contain different types of alkaloid compounds, food factors that cause physiological changes in the body. The origin of the name nightshade is not clear, but some suggest the name describes how these plants prefer to grow and flower in the night and shade. Dark side of Nightshades Nightshades have a dark past. Summer favorites tomatoes and peppers have poisonous extended family, including the deadly Atropa Belladonna. These potent plants were once used in witchcraft and crime due to their powerful alkaloid effects. Nowadays, all nightshades are mistakenly blamed for causing inflammation, instead of just the poisonous few. Nightshades contain these alkaloids to ward off pests and repel bugs, but some believe these compounds are harmful for humans, too. More and more people report intolerance to common nightshade foods and show specific concern for the alkaloid compound solanine. Nightshade naysayers believe these foods are the culprit for rheumatoid arthritis pain and digestive problems. Some health professionals recommend outright avoiding the entire family of nightshades in attempt to control inflammation, but read on for a balanced view.
Page 2 Nutrition Connec tion Nightshades & Health Nightshade fruits and vegetables are rich sources of health-promoting nutrients, including vitamins, minerals, antioxidants, fiber, and anti-inflammatory alkaloid compounds. Peppers are a rich source of vitamin C, an antioxidant that reduces free-radical inflammation. Capsaicin, the compound that gives peppers their spiciness, has powerful anti-inflammatory and pain relieving properties. Red tomatoes are known for lycopene, an antioxidant linked to lower risk of many cancers. Purple potatoes and eggplants get their hue from almighty anthocyanin, a nutrient that has starred in prevention studies relating to cancer, cardiovascular disease and brain health. Nightshade vegetables contain dietary fiber, a nutrient that supports gut and digestive health, heart health, weight management, cancer prevention and more! Bottom line should you eat nightshades? Nightshades continue to be a topic of debate among health providers. There is no conclusive research that draws the link between nightshade consumption and increased inflammation. In fact, there is strong evidence that shows the anti-inflammatory properties of these plant foods. Nightshade vegetables are healthy and harmless for most people. However, some people report reactions to consuming these foods, including joint pain, digestive discomfort and reddening of the skin. There is anecdotal evidence that nightshade sensitivity exists; however, there is limited scientific evidence to support popular diet claims that nightshades should be universally avoided. If you are concerned about how your body reacts to eating these foods, consider a dietitian-led elimination diet to pinpoint which nightshade food is triggering your symptoms (very rarely do ALL nightshades need to be avoided). Many Americans are already challenged with eating enough vegetables. For the majority of those without sensitivity, the benefits of eating colorful nightshade vegetables outweigh the potential risks. Eating a rainbow of colorful plant foods, including colorful nightshades, is the best way to ensure your body is getting the spectrum of nutrients it needs for optimal health. Dietary Guidelines for Americans: recommendations for vegetable intake based on daily calorie needs Calorie Level 1,600 1,800 2,000 2,200 2,600 Vegetables (cups/day) 2 2½ 2½ 3 3 1/2 Dark-green vegetables (cups/week) 1½ 1½ 1½ 2 2 1/2 Red & orange vegetables (cups/week) 4 5½ 5½ 6 7 Legumes (cups/week) 1 1½ 1½ 2 2 1/2 Starchy vegetables (cups/week) 4 5 5 6 7 Other vegetables (cups/week) 3½ 4 4 5 5 1/2 151 W Lake St, Suite 1400, Fort Collins, CO 80526 ~ 970.491.8615 ~ www.nutritioncenter.colostate.edu
Page 5 Nutrition Connec tion Upcoming KRNC Programs and Events Now registering! Diabetes Prevention Program Learn the behaviors and information you need to stop prediabetes from becoming diabetes! Our successful year-long program includes a master s-level certified lifestyle coach, social support, comprehensive curriculum and fun hands-on activities. This program is now FREE for CSU employees and Anthem BCBS members. Call today as classes fill up fast: (970) 491-8615 Mondays, 5:30-6:30 pm, starting October 2, 2017 Now registering! Camping Cooking Class Learn new recipes to fuel your backpacking, car camping and hiking adventures. Come solo, with friends, or with family. Kids are welcome! You will prepare a delicious variety of easy-to-make camp foods featuring fun local ingredients, and gain the skills to re-create these recipes in the outdoors. Friday, September 29, 2017 from 6-8 pm Cost: $75 per couple, $40 for solo, $20 per child includes printed recipes and a full meal. Call (970) 491-8615 to register or Click here for more information. Save the Date! Cooking-with-Beer Cooking Class Join us for a fun evening of cooking beer-infused fall recipes with pairings from Coopersmith s. From green chili to pumpkin spice cake, macaroni & cheese to traditional beer-battered fish, learn how to use craft beer in classic recipes. Friday, October 27th, 2017 from 6-8pm Adult Fitness Colorado State s Adult Fitness Program offers a variety of exercise options, with the goal of improving members cardiovascular fitness, strength, and flexibility. Activities available include walking or jogging, cycling, rowing, weight lifting, basketball and group fitness classes. Click here for more information about Adult Fitness. Also, ask us about our discounted rates for Adult Fitness Members! Like us on Facebook for weekly nutrition tips! 151 W Lake St, Suite 1400, Fort Collins, CO 80526 ~ 970.491.8615 ~ www.nutritioncenter.colostate.edu