Want to keep unwanted weight in check? Then it’s time to spice up what you’re eating! That’s right, for once the food you take in can actually help the fat you take off–and not in the way eating celery is said to result in negative calories. This is all about bringing some heat to what you eat.
It’s long been assumed that capsaicin, the chemical that gives peppers its spiciness, is the basis of thermogenesis. In this cellular process, energy is converted into heat. As your nose starts to run and your body temperature rises, your metabolism kicks in causing calories to feel the burn just as much as your mouth may.
In a study published in the American Journal of Clinical Nutrition, a healthy helping of heat is said to aid in obesity and related disorders. Men and women, ages 22-70, who were not everyday spicy eaters, took place in a study to test how increasing the capsaicin level of food people eat affects metabolism and insulin. What was found was eating a spicy meal can keep insulin levels lower after eating a meal. This is good since fat gain and hunger is directly linked to spikes in insulin.
Harness the Power of Peppers
If you’re looking to capitalize on capsaicin benefits, but need help getting started with heat, there are lots of spices available in powders, such as cayenne, cinnamon, cumin seed, coriander, and mustard seed. But the spice rack is not the only way to turn up the temperature. Try chili peppers to get things cooking. They come in a variety of flavors and heat levels, all which pack their own unique punch.
Banana Pepper
Heat: Mild (although hot banana peppers are available as well)
Eat: Top off sandwiches, salads, and even DIY pizzas with these tangy peppers that have a bit of a bite.
Poblano
Heat: Poblanos are mild peppers, but for more heat, keep the seeds.
Eat: These peppers are perfect for stuffing. Try filling with quinoa, corn, cilantro, and a sprinkle of cheese.
Jalapeno
Heat: Mild to hot
Eat: Dice up these spicy peppers (wearing rubber gloves is recommended) and add to guacamole and salsas.
Chipotle
Heat: Hot
Eat: A chipotle pepper is technically a jalapeno that has been smoked, but the smoky flavor is different enough that we felt it needs to be listed on its own. You can often find chipotles canned in adobo sauce (a tangy, red hot sauce) at the grocery store. Add these with a pot roast in a slow cooker to give your roast a burst of flavor.
Serrano
Heat: Hot
Eat: Add some alarms to your stir fry or salsa by throwing in a diced serrano or two.
Habanero
Heat: Hold onto your hat hot
Eat: Said to be 1,000 times hotter than a jalapeno, this pepper–especially the oils–is seriously hot. One habanero is enough to heat up one batch of chili.
While the study had participants eating spicy meals every day, turning up the heat on one meal a week is good–outside of the potential pain to your palette. Beyond what studies show though, spices offer whole new flavor profiles for you to explore and enjoy. Bland gets boring, so there are always benefits to spicing up your life.
Tell us in the comments your favorite hot and spicy dish to eat.
Sources
MedIndia
Mana Medical Associates
American Journal of Clinical Nutrition
Carrie Anton is a freelance writer focusing on health, fitness, and sports. She's been published in Self, Women's Health, Oxygen, and Maximum Fitness.
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