Spicy food is a component of many different cultures, from Biryani to Hot wings and Kimchi. Although the type of chili pepper may change, the heat remains. Even if you grew up consuming spicy cuisine, you might not be aware of the health risks. We summarize the findings on spicy food in this post and offer our personal recommendations for how to have spicy food and not let it affect your health.
Health Benefits of Spicy Food
1. Reduces Your Blood Pressure
It’s generally advised to cut back on sodium in your diet if you have hypertension (high blood pressure). But what connection does that have to spicy food?
According to a 2019 study in the European Journal of Nutrition, among Chinese adults, women who said they “usually” ate spicy food had 26% lower risks of having hypertension compared to those who did not.
Preliminary animal study suggests that capsaicin, the substance that gives chili peppers their hot punch, may help prevent hypertension brought on by a high-salt diet, the researchers say, though the reasons why are still being investigated. It’s interesting to note that the most blood pressure-friendly foods were those that study participants self-rated as “moderately” hot. So add some flavor, but don’t go overboard.
2. Your heart health may be better.
While spicy food may make you perspire, it is also beneficial for your heart. Molecular Nutrition & Food Research published an overview in 2022 that linked regular consumption of spicy food to a lower risk of heart disease and stroke-related death.
This study revealed a connection between the two, not a direct cause-and-effect relationship, so we cannot say for sure that eating spicy food caused better heart health, but there may be some causal relationship between individuals who regularly consume spicy food and lower mortality rates.
3. You might sense more fulfillment.
Spicy food’s potent zing-and-zip flavor may also influence your appetite. Eating spicy food may help you feel full and satisfied sooner, which can promote a healthy relationship with food. Feeling both full and satiated is key to nurturing a balanced relationship with food.
4. Gets Your Mortality Risk Lower.
According to a 2021 meta-analysis published in the journal Angiology that included more than 500,000 participants, a higher diet of spicy food was linked to lower mortality rates. Over a 10-year follow-up period, individuals who consumed spicy food more frequently than once a week had a 12% lower chance of passing away from any cause than those who did not.
It’s possible that capsaicin works to combat obesity and lowers the risk of disorders (like type 2 diabetes) linked to obesity. The researchers speculate that capsaicin may also offer antioxidants and boost the gut microbiota, both of which may aid in defending the body against disease.
Potential Drawbacks
1. You Might Make Gastric Reflux Worse
According to research published in Preventive Nutrition and Food Science in 2021, spicy food is a known trigger, regardless of whether you experience occasional acid reflux or full-blown gastroesophageal reflux disease (GERD). It is advised that those with heartburn or a condition like gastritis to be careful about how frequently or how much spicy food they consume because it can be uncomfortable.
2. You Might Have Digestive Issues
Spicy foods may cause adverse digestive reactions other than reflux. According to a research published in the Journal of Crohn’s and Colitis in 2020, “a majority of people with IBD (ulcerative colitis and Crohn’s) reported that spicy food triggered a relapse in symptoms.” Figueroa quotes this study. Additionally, you may want to be careful while consuming spicy foods if you have irritable bowel syndrome (IBS), as these could exacerbate your symptoms.
How to Spice Up Your Food
Even while you might be eager to immediately start enjoying the health benefits of spicy cuisine, it’s usually best to take it slowly at first. If you’re not used to the heat, this provides you an opportunity to take a step back and make sure spicy meals aren’t giving you stomach pain.
Starting with milder peppers that contain less capsaicin, such as Anaheim, ancho, poblano, or jalapeno, is advised. Additionally, you might use pepper or dried chili flakes. The following list of four hot foods can help you spice up your meals:
1. Chili Oil:
This multipurpose condiment is prepared from oil that has been infused with chili peppers. It goes well with eggs, noodles, and vegetables. You can try out the Spicy Cucumber Salad with Chili Oil as a starter.
2. Kimchi:
Made from fermented vegetables, kimchi is a classic hot side dish in Korea. It goes well with rice, noodles, soup, and other foods. It can be produced at home or bought in Asian markets.
Kimchi, is traditional Korean banchan consisting of salted and fermented vegetables, most commonly using napa cabbage or Korean radish. A wide selection of seasonings are used, including gochugaru, spring onions, garlic, ginger, and jeotgal, etc. Kimchi is also used in a variety of soups and stews.
3. Pickled vegetables:
Aside from hot sauce and chili oil, one of my favorite ways to add heat is a pickled onion and jalapeno part that my mom used to make for us when we were kids. Not only does it add some heat, but it also adds some acid to make your food look brighter.
4. Chili sauce:
There are so many types of spicy sauce available, all with different flavors and levels of heat. Keep a bottle on hand and add it to tacos, rice bowls, or eggs to quickly add spice to your meals.
To sum up
The consumption of spicy food is associated with a number of health advantages, such as less mortality, improved heart health, lowered blood pressure, and greater satiety. However, spicy food may exacerbate your symptoms if you have a digestive disorder. If you’re not a fan of spicy food but want to make your dishes spicier, hold off on going overboard straight away. Start by introducing a small amount of spice, assess your reaction, then increase it from there.