Benefits of Eating Spicy Foods

The topic of spicy food can be polarizing. Whether you're deciding how much cayenne pepper to add to your recipe at home or ordering a shared plate at your favorite restaurant, spice isn't always nice, at least for some of us.

However, just as certain foods have immunity-boosting properties, there is recent evidence that spicy foods can benefit your health in multiple ways.

Fighting Cancer Cells

Capsaicin is the ingredient in red peppers that causes that fiery sensation in your mouth and on your lips when you eat something spicy. But there's more to this oily substance than adding some zing to your dishes.

Recent studies have shown that capsaicin can inhibit the growth and cause the death of cancer cells in the body. It does this through apoptosis, which is the normal process that supports your health by removing damaged cells from your body. Studies have even shown that therapies using capsaicin may be effective against cancer cells that are resistant to other cancer treatments like chemotherapy.

Lowering Mortality Rate

One study published in 2015 found that regular consumption of spicy foods may also increase your lifespan. The massive study included nearly 200,000 males and nearly 300,000 females, finding that those who consumed spicy foods at least 6 days per week had a 14% drop in mortality risk.

In discussing the findings, researchers pointed toward capsaicin as a likely contributor to lowering the death rate, associating the consumption of spicy foods with a lower total mortality rate and fewer deaths caused by cancer, heart diseases and respiratory diseases.

Supporting Weight Loss

Spicy foods, when incorporated into a balanced diet, may also help you lose weight in multiple ways:

• Fat Burning With Heat: You may have experienced suddenly feeling very warm after eating something spicy. When you consume capsaicin and experience a sensation of heat, it causes a chain reaction that activates the brown fat (adipose tissue) in your body. This type of fat helps regulate your body temperature, burning white fat (which stores excess calories) to help you feel warmer when faced with cold temperatures. Capsaicin helps your body activate this reaction, causing your body to burn excess calories. While the number of calories you burn through this process is negligible for most, it can help when paired with a balanced diet and regular exercise.
• Appetite Control: One of the biggest causes of overeating is eating too quickly. Spicy foods can help combat this in a couple different ways. First, you are unlikely to eat spicy foods quickly because, well, they're spicy. When your mouth is on fire, it naturally forces you to slow down. Also, capsaicin has been shown to satisfy your appetite faster in a way that's similar to GLP-1 drugs. Researchers found that capsaicin activates a specific receptor that can increase the body's GLP-1 levels and help you feel fuller faster.

Even with all their health benefits, spicy foods have been shown to irritate the digestive system and worsen symptoms for those who have certain conditions like irritable bowel syndrome, so it's important to check in with your primary care provider to learn how they may or may not benefit your health. A well-balanced diet is key for everyone, no matter your affinity or distaste for spice.

For more help and guidance on your nutrition, consider making an appointment with EvergreenHealth's Nutrition Counseling where our expert dietitians can help find a diet plan that works for you.

Q & A

Question: What is capsaicin and how might it fight cancer cells?
Short answer: Capsaicin is the compound in red peppers that creates a fiery, hot sensation. Research has shown it can inhibit cancer cell growth and trigger apoptosis—the body's process for removing damaged cells. Some studies suggest capsaicin-based therapies may even work against cancer cells that are resistant to treatments like chemotherapy.

Question: Can eating spicy foods help you live longer?
Short answer: A large 2015 study found that people who ate spicy foods at least six days per week had a 14% lower risk of mortality. Researchers associated frequent spicy-food consumption—likely driven by capsaicin—with lower total mortality and fewer deaths from cancer, heart disease, and respiratory diseases.

Question: Do spicy foods support weight loss, and if so, how?
Short answer: Yes—potentially in two ways. First, capsaicin can activate brown fat, prompting your body to burn some white fat to generate heat; the extra calories burned are typically small but can help alongside a balanced diet and regular exercise. Second, spicy foods can aid appetite control by slowing your eating and, via capsaicin's effects on specific receptors, increasing GLP-1 levels to help you feel fuller faster.

Question: Who should be cautious about eating spicy foods?
Short answer: People with digestive issues—such as irritable bowel syndrome—may find that spicy foods irritate the GI tract and worsen symptoms. If you have digestive concerns or other conditions, check with your primary care provider before increasing your spice intake.

Question: How much spice is needed to see benefits?
Short answer: The study cited associated benefits with eating spicy foods at least six days a week. While capsaicin appears to drive many of the effects, individual tolerance varies. Focus on a well-balanced diet overall, and consider personalized guidance through EvergreenHealth's Nutrition Counseling.