From better digestion to weight loss and mood support, adding a little heat might be just what your wellness routine needs.
Are you someone who can’t eat a meal without a dash of hot sauce, a sprinkle of chili flakes, or a pile of jalapeños? You’re not alone. As a health coach, I hear it all the time, people love their spice and often ask whether spicy food actually has health benefits or if it just makes us more mindful of what we’re eating. The answer is probably a bit of both.
When you’re eating spicy food like salsa or curry, chances are you take smaller, slower bites to handle the heat. This naturally gives your body more time to recognize fullness, which can help with weight loss and mindful eating. Just be careful not to go overboard, since too much spice can send you reaching for extra carbs or dairy to cool down the burn (and water won’t help, it actually makes it worse).
So what’s the science behind it? Studies on spices like cumin, cinnamon, turmeric, and chili peppers show that they can decrease your appetite and slightly raise your energy expenditure (AKA your resting metabolism rate). Some research even suggests spicy food might slightly increase your energy expenditure by raising your body temperature. That said, people who eat spicy food all the time may become desensitized to these effects. A 2015 study found that those who ate spicy food regularly (7 days a week) had 14% lower mortality rates. Worth keeping the hot sauce handy, right?
a study found turmeric suppressed fat tissue growth in mice. Cumin is also a powerful antioxidant and antimicrobial that may reduce inflammation in the body. But the real star of the spicy food world is capsaicin, the compound that gives chili peppers their heat. Research has shown capsaicin may slow the growth of and destroy cancer cells. A UCLA study on prostate cancer in mice found capsaicin slowed tumor growth, which is promising news for future research. Plus, small doses of capsaicin don’t seem to have negative side effects.
In the area of weight loss, some research suggests people may eat fewer calories after a meal containing chili peppers. While calories aren’t the full picture of health, this points to a connection between spicy food, satiety, and metabolism. Capsaicin has also been linked to aid in digestion and may protect against a pathogen that causes ulcers. On top of that, it can trigger your body to produce endorphins, the feel-good chemicals that help improve mood and reduce stress. Add in its antioxidant properties, and you’ve got a powerhouse ingredient that supports both your body and your mind. Research also shows chili peppers may promote better blood flow and lower bad cholesterol, which can contribute to heart health. Just remember, too much heat in one sitting can irritate your stomach.
When you look at the full picture, the metabolic boost from spicy food may be modest, but the overall health benefits are worth noting. Cumin and capsaicin appear to stand out the most in current research for their antioxidant and digestion-supporting effects. While there’s still more to learn about the role of spices in health and wellness, one thing’s clear: a little spice can go a long way. So next time you reach for the Sriracha or hot salsa, know that your taste buds, and your health, might both be winning.