Do you enjoy spicy foods? Here’s why they may be good for your health

Health benefits of spicy foods: Research suggests cardiovascular health benefits for those who enjoy eating spicy foods compared to those who eat milder sweet peppers, which contain much less capsaicin (Image: Pexels)

If you enjoy spicy foods, there’s reason to rejoice. Beyond their flavours, data suggests there are additional health benefits spicy foods offer, which include improving metabolism and protecting heart and gut health. This is supported by various traditional and emerging studies.

Health benefits of spicy food

A 2020 study found that those who enjoyed spicy food had better health and reduced their chances of obesity, cardiovascular disease, and diabetes. It also showed that their chances of premature death were reduced by 25 percent compared to those who ate spicy foods less frequently or not at all.

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This has been mainly attributed to the presence of capsaicin, a compound responsible for making chilli peppers hot. It turns on  TRPV1 receptors in nerve cells, which influences adrenaline and results in fat burning and blood sugar control. These receptors may also regulate immune cells to reduce inflammation linked to chronic diseases such as heart conditions.

Due to its anti-inflammatory effects, capsaicin is used in topical medicines for nerve pain and arthritis, and it may offer the same benefits when consumed. Research also suggests cardiovascular health benefits for those who enjoy eating spicy foods compared to those who eat milder sweet peppers, which contain much less capsaicin.

Besides reducing inflammation and supporting heart health, consuming spicy food may also support a healthier microbiome. Different gut bacteria play key roles in digestion, gut lining strength, and defence against harmful germs. Most research on capsaicin’s impact on the microbiome comes from animals, but human studies suggest it may support metabolism, reduce inflammation, and help regulate blood sugar and cholesterol.

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How to gradually ease into consuming spicy foods

Experts advise starting slow with mild chilli peppers like poblanos or banana peppers. Build tolerance for spicy foods gradually and then move on to jalapeños and other hotter varieties. A 2023 study shows that a higher amount of capsaicin packs more antioxidants and phenols. It is also true that some less hot options, including jalapeños, may provide these compounds as well.

When the tongue’s receptors are desensitised with the regular consumption of hotter varieties, enjoying them becomes far more pleasurable. John Hayes, professor of food science at Penn State, found that spicy food causes a behaviour change in people: they chew more slowly. This results in reduced intake, supporting  healthier weight, digestion, and glucose levels.

How to eat spicy food the right way for maximum health benefits

Research suggests that fresh or lightly cooked chilli peppers preserve more nutrients than dried or processed ones. Red peppers, which are riper and hotter than green ones, contain more capsaicin, antioxidants, and vitamin C. Even roasting can boost compounds like flavonoids and polyphenols, showing that different preparations can offer health benefits.

When you eat spicy peppers with healthy fats like olive oil, full-fat dairy, or avocados, the capsaicin is absorbed better, the burn is lessened, and the body absorbs more fat-soluble nutrients. Simple ways include chilli-infused olive oil, peppers with guacamole or Greek yogurt, or pairing them with fermented foods like sauerkraut for extra gut health benefits.

While research continues to dig deeper into the link between chilli peppers and their health benefits, it is important to remember to exercise caution and live in moderation. When it comes to food consumption, listen to your body and trust your instincts.

FAQs on health benefits of spicy foods

1. What are the health benefits of consuming spicy foods?

Spicy foods can improve metabolism, protect heart and gut health, reduce chances of obesity, cardiovascular disease, and diabetes, and lower the risk of premature death by 25 percent.

2. What is capsaicin and how does it benefit health?

Capsaicin is the compound that makes chilli peppers hot. It activates TRPV1 receptors in nerve cells, which influence adrenaline, fat burning, and blood sugar control. It also has anti-inflammatory properties and may help regulate immune cells to reduce inflammation linked to chronic diseases.

3. How does capsaicin contribute to heart health?

Capsaicin has anti-inflammatory effects that benefit heart health. Research suggests that those who enjoy eating spicy foods have better cardiovascular health compared to those who consume milder peppers with less capsaicin.

4. Can consuming spicy foods improve gut health?

Yes, consuming spicy foods can support a healthier microbiome, which is crucial for digestion, gut lining strength, and defence against harmful germs. Capsaicin may support metabolism, reduce inflammation, and help regulate blood sugar and cholesterol.

5. How can someone gradually incorporate spicy foods into their diet?

Experts recommend starting with mild chilli peppers like poblanos or banana peppers and gradually building tolerance before moving on to hotter varieties like jalapeños.

6. What is the best way to consume spicy foods for maximum health benefits?

Fresh or lightly cooked chilli peppers preserve more nutrients. Red peppers contain more capsaicin, antioxidants, and vitamin C. Pairing spicy peppers with healthy fats like olive oil, full-fat dairy, or avocados helps better absorb capsaicin and other fat-soluble nutrients.

7. What precautions should be taken when consuming spicy foods?

Exercise caution and moderation. Listen to your body and trust your instincts regarding spicy food consumption. Always consult a specialist for specific health diagnoses and advice.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.