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Do you love spicy food or on the contrary have difficulty tolerating it? But do you really know the effects of these foods (which sometimes set your taste buds on fire) on your body? We take stock.
Whether Thai, Indian or Mexican, spicy food is loved and sought after by many. But is this feeling of heat a good or bad thing for your health? Should we moderate this consumption or not? Here are the effects of spicy food on the body according to science.
Spicy food protects your heart
Eating spicy foods is not just a way of enjoying thrills. In fact, spicy food has several benefits.
It can reduce your blood pressure
When you have high blood pressure, it is recommended to reduce sodium in your diet, but you can add spices! In a study of Chinese adults, women who said they “usually” ate spicy foods were 26 percent less likely to have high blood pressure than those who didn’t eat spices. Although the reasons are still being studied, preliminary animal research suggests that capsaicin, the compound that gives chili peppers their heat, may help counter high blood pressure caused by a high-salt diet, researchers say.
You could have better heart health
Spicy foods may make you sweat, but they’re also good for your heart. A 2022 global study in Molecular Nutrition & Food Research found an association between regular consumption of spicy foods and a reduced risk of death from heart disease and stroke. This study found a correlation (not causation) between the two. This may be partly due to improved cholesterol levels. “Although more conclusive studies are needed, consumption of spicy peppers rich in capsaicin is linked to increased levels of HDL cholesterolwhich protects against heart disease, and a reduction in LDL (the “bad cholesterol” responsible for heart disease)”, explains Alice Figueroa, nutritionist and founder of Alice in Foodieland to the magazine Eating well.
You might feel fuller
The strong, pungent flavor of spicy foods can also affect your appetite. Spicy foods can lead to feelings of fullness sooner, which can actually help foster a positive relationship with food, explains Figueroa: “Feeling full at the same time is essential to maintaining a balanced relationship with food.”
You May Have a Lower Mortality Risk
Greater consumption of spicy foods was associated with lower mortality rates, according to a 2021 meta-analysis published in the journal Angiology and covering more than 500,000 adults. Compared to people who did not eat spicy foods, those who ate them more than once a week had a 12% lower risk of death from any cause during the 10-year follow-up period. Capsaicin may act against obesity and therefore reduce the risk of associated diseases (such as type 2 diabetes). Additionally, capsaicin may also provide antioxidants and improve the gut microbiome, both of which could help protect the body against disease, researchers suggest.
But disadvantages for fragile stomachs
Spicy food, however, is not ideal for everyone. Especially if you have gastric problems.
You could make gastric reflux worse
Whether you suffer from occasional acid reflux or full-blown gastroesophageal reflux disease (GERD), be aware that spicy foods are a known trigger, identified by a 2021 study published in Preventive Nutrition and Food Science. “People with heartburn or a condition like gastritis should be careful about how often or how much spicy foods they eat, as they can be irritating. explains Zariel Grullón, another nutritionist and co-founder of the bilingual virtual nutrition practice Radicare.
You might have digestive problems
The potential for digestive side effects from spicy foods isn’t limited to reflux. Alice Figueroa thus cites a 2020 study published in the Journal of Crohn’s and Colitiswhich revealed that“A majority of people with IBD (ulcerative colitis and Crohn’s disease) said spicy foods triggered a relapse of symptoms.” Additionally, if you have irritable bowel syndrome (IBS), you should also be careful not to eat spicy foods, as they can also make your symptoms worse.
NO to diets, YES to WW!
Spices, so sparingly
Ultimately, spicy foods are linked to a variety of health benefits, including reduced mortality, better heart health, lower blood pressure, and increased satiety. However, if you have a digestive condition, spicy foods could make your symptoms worse.
If you’re not yet a fan of spicy food, but want to add a little spice to your dishes, experts still advise resisting the temptation to be heavy-handed. Start by adding a little spice, see how you feel, then increase the dose from there.