Spice Up Your Diet

Eat Spicy Foods



Spicy food…some people can’t get enough of it and some people just think of heartburn. Whether you love it or are mildly okay with it, there can be some big benefits that come from regularly consuming the spicy stuff. Beyond increasing your metabolism, let’s check out the wonderful benefits that spicy food consumption can have!


Lower Risk of Early Mortality


A study published recently by BMJ found that the regular weekly consumption of spicy foods can possibly help prevent early death. This was because it was observed in the study group to lower the incidence of issues associated with high mortality.


The study looked at over 485,000 participants (30-79 years old) between 2004-2008. This observational study found that after 7+ years, those who consumed spicy foods at least 1-2 days a week had a 10% reduced risk of death!  What’s more is that those who ate spicy foods 3-5 times or even 6-7 times a week had a 14% reduced risk of early death! This was found in both men and women! This was in relation to spices supposed ability to lower risk of cancer, diabetes…etc. (hypothesized – not proven).


Preventive Health


As mentioned above, spicy foods have been found to be correlated to a lower risk of many diseases. A 2014 study found that the capsaicin in chili peppers can actually help reduce gut tumors, leading to a more healthy gut.


The study found that in mice, capsaicin caused the chronic activation of a receptor on intestinal cell. This triggered a reaction that reduced the risk of colorectal tumors. Senior author on the study, DR. Eyal Raz explained, “Our data suggest that individuals at high risk of developing recurrent intestinal tumors may benefit from chronic TRPV1 activation [the receptor triggered by capsaicin]… We have provided proof-of-principle.


Appetite Suppression


For those out there who don’t normally eat spicy foods, simply adding them to your diet can help curb your appetite. A 2011 study out of Purdue University found that those who consume more red peppers were better able to manage their appetite and also burned more calories after they ate!


Doctoral student at the time of study publication, Mary-Jon Ludy explained, “This finding should be considered a piece of the puzzle because the idea that one small change will reverse the obesity epidemic is simply not true. However, if a number of small changes are added together, they may be meaningful in terms of weight management. Dietary changes that don’t require great effort to implement, like sprinkling red pepper on your meal, may be sustainable and beneficial in the long run, especially when paired with exercise and healthy eating.”



Adding a little spice to your diet could be a good way for you to not only boost your metabolism but improve your overall health! Lifestyle changes that improve your health don’t have to be complicated, it can simply be adding a little spice to your life!


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