This story has been updated since it was originally posted on 04/18/2022 in order to include more expert insight
From diabetes to heart disease to arthritis (find some stretches to help alleviate arthritis here!), chronic inflammation can have serious long-term effects on your body. If you struggle with this taxing health issue, it’s important to avoid certain foods that may cause it to worsen. Unfortunately, that may include one popular starchy vegetable: potatoes.
To learn more about chronic inflammation and which types of vegetables you should stop eating if you want to avoid it, we spoke to dietitian Trista Best, MPH, RD, LD of Balance One Supplements and Lisa Richards, nutritionist and creator of The Candida Diet. In addition to breaking down the effects of inflammation on our bodies, Best and Richards also gave us all the information on why potatoes may be the worst starchy vegetable for this condition—but don’t worry, there are tons of delicious alternatives. Read on for all of Best’s helpful tips.
Potatoes may cause inflammation
If you deal with chronic inflammation, it may be a good idea to cut potatoes out of your diet. This is because, as Best and Richards say, potatoes fall into a group of potentially inflammatory vegetables called nightshades. "Those with inflammatory conditions, like arthritis, may experience an increase in inflammation and pain after eating potatoes and other nightshades," she explains.
Richards echoes this: "Nightshade vegetables are a category of vegetables that contain solanine, a naturally occurring plant compound," she says. "It is thought that solanine may aggravate inflammatory conditions like arthritis."
"The plant compound solanine is where the bulk of the blame lies when it comes to their inflammatory response," Best agrees. "These plants contain a significant amount of this chemical."
Does this mean you should cut out nightshades like potatoes altogether? Not necessarily—but you may want to consider it if you struggle with inflammation and arthritis. "Because of their potentially pro-inflammatory response some people choose to avoid nightshades," Richards says. "This is especially true for those with inflammatory conditions that have seen their symptoms exacerbated when consuming nightshades."
However, if chronic inflammation isn't an issue that you deal with, you're good to go. "While solanine can aggravate inflammatory conditions those without chronic inflammation or pain can, and should, enjoy them for their antioxidant properties," Richards assures us.
Find a few more of the worst foods for inflammation here.
The effect of inflammation on the body
We get it—potatoes are a delicious, beloved food to many people. In fact, they even offer up their fair share of health benefits. But if you struggle with inflammation, it's important to note the health risks at hand.
"Chronic, low-grade inflammation impacts our overall health in a wide variety of ways," Best notes. "This inflammation, if allowed to persist, can cause damage at the cellular level and cause the immune system to work more sluggishly."
When your immune system isn't at its peak and your cells are damaged, serious health complications can arise. "These damaged cells replicate and ultimately contribute to or exacerbate chronic conditions like obesity, diabetes, cancers, and more," Best warns.
We're not saying you can never taste another potato again, but if you want to avoid inflammation as much as possible, it's not a bad idea to cut back on this starchy vegetable, as well as other nightshades.
Inflammation-fighting alternatives to potatoes
If you regularly cook with potatoes but want to avoid inflammation, don't worry. There are a lot of other delicious vegetables that work as a great alternative to potatoes—and help fight inflammation while they're at it.
"You can find nutrient-dense replacements without missing important nutrients," Best assures. She suggests trying out carrots, cauliflower, rutabagas, and various forms of squash as potato alternatives.
On one hand, these vegetables will provide similar micronutrients and offer a comparable flavor and texture. But there's another huge plus, too: "They also contain inflammation-fighting nutrients," Best says. These bright-colored vegetables contain plant compounds like antioxidants. "These antioxidants fight inflammation by reducing and preventing free radical damage that can cause or worsen inflammation," Best explains. That sounds like a win-win to us!
READ MORE: What’s The Healthiest Way To Prepare Potatoes For Weight Loss? We Asked Experts.
