In this post & video I am going to speak about the health benefits of consuming hot and spicy food.
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Prashanth Reddy Cheruku
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Introduction
January 16th is the international hot and spicy food day. On this special occasion you can cook some nice spicy food and enjoy with your friends and family. Alternatively you can go to a Mexican, Thai or an Indian restaurant and enjoy a hot feast.
It is a common misconception that hot and spicy food is junk and in general unhealthy.
Hot and spicy foods and their effect on weight loss
There are several reports suggesting that the consumption of capsaicinoids may help in weight loss. (1, 2, 3, 4)
Capsaicins and their related compounds Capsaicinoids are biologically active compounds found in chilli peppers. They are responsible for the burning and pungent sensation of the chilli peppers.
As per a research article consumption of capsaicinoids may help in weight management by increasing the energy expenditure, increasing the lipid oxidation and reducing the appetite.
It also reported that the consumption of capsaicinoids helped in increasing the energy expenditure by 50kcal/day. Though this is a small number it can potentially help in weight loss over a period of 1 to 2 years. (1)
In an other research study subjects were given 6 mg per day capsinoids orally. The study reported abdominal fat loss and increase in fat oxidation associated with the ingestion of capsinoids. (4)
To conclude the consumption of hot and spicy food especially the food with chilli peppers may help in weight loss to a certain extent. But, at the same time we should not expect it to do miracles overnight.
There is a need to do more long-term randomised trials to establish the safety and efficacy of the capsaicins and capsaicinoids consumption in weight loss.
Spicy foods may help you live longer
A large population-based cohort study done by University of Vermont during the period of 1988 to 1994 reported that the consumption of hot red chilli peppers was associated with a 13% reduction in the instantaneous Hazard of death. (5)
A population-based cohort study done in China reported that people who ate spicy foods 6 to 7 days a week compared to less than once a week showed 14% relative risk reduction in total mortality. (12)
Antimicrobial properties of spices
Research studies report that spices like clove, cumin, oregano, cinnamon and thyme possess significant antifungal and antibacterial activities. (6)
Anti-carcinogenic properties of spices
Spices such as turmeric, black cumin, ginger, garlic, saffron, black pepper and chilli pepper contain biologically active compounds that can prevent and help treat cancers. (7, 8, 9, 10)
For example, Curcumin is a bioactive compound present in turmeric that is responsible for its anti-inflammatory, anti-carcinogenic and anti bacterial properties. (9)
Piperine is a compound (an alkaloid) present in black pepper and long pepper. It is responsible for the pungent and burning aftertaste of black and long peppers.
Piperine is being used in traditional medicine for a very long time. It has antioxidant, anti-carcinogenic and anti-inflammatory activities. (10, 11)
Conclusion
- Hot & spicy food is not as unhealthy as it is thought by many and in-fact it has several advantages. Spices can really enhance the flavour profile of foods and provide an excellent sensory satisfaction.
- But, any type of food beyond moderation is not recommended.
- It’s not a good idea to challenge yourself with the hottest and spiciest foods.
- Many hot sauces and dishes can contain very high amount of Sodium.
- Please read the label carefully as the excess Sodium can significantly increase blood pressure in sensitive individuals.
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