Ask Tufts Experts: Aquafaba; Nightshade Vegetables; Is Pork White Meat?

I have a friend who has been using “aquafaba” in baking? What is it, and is it a healthy choice?

Nicola McKeown, PhD, associate professor at the Freidman School of Nutrition Science and Policy, answers: “Aquafaba is the name given to the viscous water in which legumes such as chickpeas have been soaked or cooked. For reasons that are still not fully understood, the brine from canned chickpeas can be whipped into merenguelike foams and can act as a thickener and emulsifier. It is growing in popularity with vegans, environmentally conscious cooks, and those with egg or dairy allergies as a replacement for egg whites and dairy in everything from merengues and ice cream to mayonnaise and macarons.

“Aquafaba may help expand food options for vegans and those with egg allergies, but incorporating it into sugar-laden macarons and mousses does not necessarily make these foods healthy choices. The potential for high sodium content and BPA leached from cans is a possible cause for caution. Additionally, one of the reasons we recommend rinsing and draining beans before use is to wash off the gas-producing oligosaccharides that migrate into the soaking liquid, so watch out for gastrointestinal aftereffects of aquafaba products.

“Legumes (beans, lentils, and peas) are high in fiber and a great source of plant protein. Keep in mind that aquafaba is not.”

Should we cut down on nightshade vegetables like peppers, potatoes, and tomatoes?

Judith C. Thalheimer, RD, LDN, managing editor of Tufts Health & Nutrition Letter, answers: “Common members of the nightshade family of vegetables include the peppers, potatoes, and tomatoes you mentioned, as well as eggplants and okra. There is no direct evidence that nightshades are bad for you. There is evidence, as for other vegetables, that they are good for you.

“The negative reputation attached to this family of plants seems to be related to the fact that they contain compounds called solanines, which can cause delirium, hallucinations, and even death in high concentrations. The only plant with concentrations that high is belladonna, which we do not eat. Green patches and sprouts on white potatoes are relatively high in solanines, but you’d have to eat a lot of green potato chips to feel any ill effects.

“There is a widespread idea that solanines cause inflammation and can therefore aggravate inflammatory conditions like arthritis and psoriasis. There is no evidence to support this contention.

“Vegetables are rich in nutrients and fiber that support good health and should make up a large part of every dietary pattern (just don’t count French fries, tots, and potato chips as vegetables). Individuals can be sensitive to different foods and food compounds. If you find cutting nightshades out of your diet helps you feel better, be sure to replace them on your plate with other vegetables.”

When you write about cutting back on “red meat,” does this include or pork?

Helen Rasmussen, PhD, RD, senior research dietitian in the Metabolic Research Unit at the Human Nutrition Research Center on Aging, answers: “In 1987 the National Pork Board advertised pork as ‘the other white meat,’ in an attempt to promote pork sales. In reality, pork is considered red meat, along with beef, veal, and lamb. The color of red meat is derived from myoglobin, an iron-containing protein present in muscle cells. Pork contains more myoglobin than white meat (fish and poultry).

“The Pork Board’s advertising led to the perception that pork is nutritionally more in line with chicken and fish than with red meat, but this is not the case. Let’s look at the numbers: A four-ounce serving of pork chop has more than twice as much saturated fat—3 grams (g)—as the same size serving of beef sirloin (1.4 g), three times more than four ounces of skinless chicken breast (1.1 g), and 15 times more than the same amount of Atlantic codfish (0.2 g). It also has more calories than the other options. Additionally, pork is often cured to produce ham or bacon, both of which are high in blood-pressure-raising sodium and potentially cancer-causing compounds.

“All things considered, this ‘red meat’ does not deserve the relative health halo bestowed on it by its clever marketing team.”

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