Could Chile Peppers Be the Key to Naturally Managing Your Appetite?
We're diving into the science behind spicy foods.
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Using GLP-1 medications isn’t for everyone. Instead, there may be a more "natural" and delicious way to help reduce your appetite and still feel satisfied after a meal. Last year, researchers at the University of Pennsylvania found that adding chile peppers to meals can satisfy hunger faster, reducing a person’s overall calorie intake in a surprising way. Before you go sprinkling them all over your meals, however, here are some important things you should know about the science surrounding this spicy food.
Can Chile Peppers Reduce Your Appetite?
During the aforementioned study, scientists at the University of Pennsylvania offered participants two different lunches consisting of beef chili and chicken tikka masala. The study parameters were simple: participants could eat as much as they wanted and needed to rate their overall liking of the meals afterwards. Though each of these lunches had a varying degree of spiciness, both featured hot paprika made from dried chiles as an ingredient.
Upon analysis, it was determined that people ate less of the spiciest lunches, despite enjoying each of the two meals equally. Researchers found that participants who consumed the spiciest lunches ate them at a much slower pace, taking in fewer calories before feeling satisfied and ending their meal. The spiciest lunches were rated as "well-below" the oral burn of being "extremely spicy." An 18 percent reduction in food intake was estimated. Researchers further noted that no changes in water consumption occurred, thus this was not the cause of the quicker rate of satiety.
What Makes Chile Peppers Healthy?
Chile peppers contain capsaicin, a potent phytochemical antioxidant. It’s capsaicin that acts on the pain receptors in our mouth and throat to cause the painful burning sensation we get when eating chiles. While capsaicin may cause a burning sensation in the mouth, it actually helps reduce inflammation throughout the body.
Less spicy peppers also contain capsaicin. A healthy amount of it is found in not-too-spicy Anaheim chiles, while higher amounts are found in hotter chiles like jalapenos, and even more in spicy serranoes. The hotter the pepper, the more capsaicin it contains. All peppers also contain another important antioxidant, vitamin C. Bell peppers are rich in vitamin C, but contain zero capsaicin.
Could Adding Chile Peppers to Food Have Other Health Benefits?
There is good evidence that the answer to this question is yes. Many large and small studies have linked regular chile pepper and/or capsaicin consumption to lower risks for several diseases and inflammation:
- A clinical study from 2016 found that a capsaicin-rich diet was associated with better cognition and lower biomarkers for Alzheimer’s disease. Some researchers have even suggested that people at risk for Alzheimer’s disease should supplement with capsaicin daily to potentially stave off the disease.
- According to researchers with the American Heart Association, chile pepper consumption is linked to heart health. Similarly, a large study published in the Chinese Medical Journal found that spicy food was directly linked to the prevention of vascular diseases, including cardiovascular and cerebrovascular diseases.
- Researchers have done numerous studies on the cancer-prevention properties of capsaicin.
- Multiple studies have also linked regular chile pepper consumption to reduced risk of overall mortality.
- Lastly, a high-dose capsaicin supplement may decrease muscle inflammation after a hard workout.
How Many Chile Peppers Must You Eat To Get These Health Benefits?
A mouth-incinerating amount of chile peppers may not be necessary for the potential benefits associated with them. As mentioned previously, the lunches that helped people eat less food weren't "extremely spicy." But because the research on chile peppers varies so vastly, the "magic" amount is unknown. Some researchers have found increased frequency of chile pepper consumption during the week, or regularly, is key.
Additionally, the so-called "effectiveness" of capsaicin depends on many things, such as the other foods eaten alongside chile peppers, and the possible interactions with other plant compounds.
Are There Any Downsides To Eating Chile Peppers?
A painful mouth is the most common downside of eating chile peppers. But several foods, including bread, peanut butter, sour cream, and full-fat dairy can combat and cool this sensation. It’s unclear whether spicy chiles cause acid reflux, or whether it is caused by the acidic foods, like tomatoes and salsas, that often accompany them. It probably varies by the individual. If you’d like to get the anti-inflammatory benefits of chiles without the reflux, try eating them with low-acid foods or with foods that help bolster the stomach lining.
What’s the Best Way To Eat Chile Peppers?
The best way to eat chile peppers is however you enjoy them most. Get creative and sprinkle different kinds of dried chiles into your favorite recipes. These chile pepper varieties have varying degrees of heat:
- Urfa Pepper: Slightly sweet and 'raisin-y'; mildly spicy
- Aleppo Pepper: Fruity; has a mild to medium spice level
- Crushed Red Chile Flakes: One-note spicy, varied spiciness
- Smoked Paprika: Smoky, varied spiciness
- Thai Bird Chiles: Very spicy
