Many years ago, I became a curry monster, which means that I was brave (stupid) enough to accept a restaurant‘s challenge To eat a plate of chicken soaked in curry made from Pepper On the ground. Poetry all swallowing as if it was fragments of the glass thorn. After completing, I celebrated my success by throwing a shrub on the street. The health benefits of hot food cannot be beyond my mind.
But emerging research connects hot pepper – if it consumed more reasonably than it did in this restaurant – to better health. “It indicates that hot food can help in metabolism and enhance feelings of fullness and weight control,” says Dr. Long Nagwin, Assistant Professor of Medicine at Harvard Medical College.
Here’s why hot pepper is in good condition for you and how to heat your diet for both taste and health.
The benefits of hot food
Many studies find that people who regularly eat hot food have better general health and less diseases. Naguin says that scientists are increasingly understanding how these foods help the body, despite the need for more research.
In 2020, an intense research review Find A diet rich in hot pepper is associated with a less than obesity, heart disease and diabetes. People with a lot of hot pepper were 25 % less likely to die sooner than expected, compared to those who rarely eaten or never eaten.
The great author of the review, the cardiologist Dr. Bo Show at the Cleveland Clinic Lerner Medicine College, believes that these differences are caused by caps, the compound that makes hot peppers very hot. Switch as laxatives on receptors in neurons called TRPV1. These receptors, in turn, seem to be Adrenaline guidanceWho burns fat and helps in controlling blood sugar.
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Some research shows that TRPV1 receptors also help control Excessive immune cells To reduce inflammation, a driver of chronic diseases such as heart disease. Nguin says that medications that contain as lanes are sometimes applied to the skin due to nerve pain and arthritis partially because the compound fights inflammation, and “the captain is likely to have some of these itself effects inside the body when eaten.” Italian Ticket I found that people who consumed hot peppers have wider health benefits than those who prefer sweet pepper, which contains as much larger sprays.
It may support hot food a Microbium is healthieralso. Although the data is limited, “hot foods seem to increase the diversity of microbium,” says Ngwin. This is useful because each type of bacteria performs different functions, such as breaking food, enhancing the lining of the intestine, and fighting harmful germs.
The effects of the microbium laaks are mostly studied in AnimalsEmma Ling, a clinical professor of nutrition science at Georgia University, says. “However, studies conducted on humans also indicate that the properties of the intestinal -friendly sprays can improve metabolism, inflammation and control of glucose in the blood and cholesterol,” says Ling says.
Dilute
New people should start on hot food Mild hot pepper Like poblanos. The dietitian Kiran Campbell says she recommends hot food for patients looking to lose weight, while telling them “to start a decrease and slowness” with heat.
Eat with capsules Tolerance increasesSo that people can gradually work on hot pepper – which may provide more benefits. “There is definitely some early data that indicates a relationship between a quantity like a meteorite that you eat, and some of these anti -inflammatory effects,” says Ngwin.
This is partly due to the fact that the most forced pepper, in addition to the presence of more nakedness, tend to package more useful compounds such as antioxidants and phenols. According to 2023 TicketMany hot peppers are high in antioxidants. However, less fiery options provide some of these compounds as well. According to the same study, halabino pepper has a “solid antioxidant activity” at a more tolerance heat level.
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It aims for hot meals 2-4 times a week, recommends Campbell. At least one TicketMeanwhile, benefits reports reports to eat pepper from 6 to 7 days a week, compared to less than one meal. (The fine amounts per day are not defined well, as Shu says).
With frequent consumption, tongue pain receptors become less sensitive to the passengers within about a week, allowing the hottest pepper to more health.
“There is a discussion” about this point, though, says Nagwin. Research published last month indicates that the hot Food benefits simply come from a feeling of burning your mouth, regardless of the amount of lane you eat. John Hayes, Professor of Food Science in Pennsylvania, Find It is when people experience food as seas, their behavior changes: they are Slowly chew. This allows them to restore spices, recover from it, or avoid swallowing a large hot piece. The slowdown leads to eating less and may lead to levels of weight, digestion and glucose.
In other words, changing behavior can explain many of the benefits that are sometimes attributed to as a spray. “Researchers are divided between physical and behavioral interpretations,” says Hayes.
Don’t come out everything
If you go outside, your body – like me – will rebel. “High consumption of symptoms of acid islands and irritable bowel syndrome can increase, especially if you have somewhat radical nutritional changes,” says Ngwin, who is also an expert in the American Digestive Association.
Nguin rarely has an opportunity to speak with his patients about hot food that is likely to enhance their health; It is mostly caused by the symptoms of the digestive system. “If this known trigger is, moderation or avoidance is wise,” he says, adding that people can follow symptoms to know the level of spices, if any, is acceptable.
Ling adds: Experts can also determine other ingredients that may explain the pain of the digestive system. “It is possible that the spices are not the perpetrator,” she says.
How to prepare your pepper
Fresh pepper is likely to be healthier than that manufacturer. research He explains that people who regularly cut fresh pepper, instead of dried versions or ground, enjoyed lower rates of heart disease, diabetes and cancer.
last Ticket I found that for most types of red pepper – which are the maturity of green pepper and usually have more nails – their raw or cooked eating is lightly best to keep their nebulizers, antioxidants, and increase vitamin C.
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These bodies emphasize the wisdom of traditional foods that involve many ways to prepare pepper, in addition to more benefits. Ngawin, the Vietnamese, notes that “our hot food in our kitchen takes all shapes: you cook pepper, top the food with homemade hot sauce, and decorate with hot pepper oil.”
Heat balance with flavor
If you don’t like hot food, you may avoid it, regardless of how useful. One way to make hot peppers is more enjoyable – and less painful – heat balance with salt, sweetness and other flavors.
Mark Sanchez, president of Chile Gay, a company based in San Francisco that sells hot pepper online, believes that the opposite is also true: gentle foods, such as regular beans, calling for delicious pepper. It recommends pepper in New Mexico Chile and Chibutle as “really delicious and good heat component.” High heat does not prevent taste, though; Sanchez estimates the “unique flavor” of Spaiiro pepper.
Try to get rid of the seeds, suggest Sanchez. Do not add any flavor and a few nutrients while they are hotter than other parts; They are near the pepper placenta, where they are concentrated as sprays.
The burn cools
Another strategy to deal with more spices: its associate with healthy fats, which are absorbed as sprays, says Hayes. The best known example is full milk. Hayes research It confirmed its effect as orally.
But his team also found that Glash milk It also works, perhaps because fat is only one element in the food that requires heat. protein And cold temperature, too.
To combine these factors, try cold gyakamoli, or shake vegetarian protein mixed with flaxseed oil. Ngwin notes that “spices can be silent with many dairy products” alongside milk, such as hot cheese.
Campbell recommends placing hot pepper slices in olive oil (another source of healthy fat). Cool for a few days to create hot cooking oil or salad spray. “Small but strong,” says Shu Thai hot pepper, and serve them in dipping sauce several times a week.
“When a leak of foods like foods rich in fiber or probiotics is paired, the health benefits can be enhanced by improving digestion and absorbing nutrients, and microbuta is more diverse,” says Ling. It recommends the vegetables tied with pepper with Greek yogurt, kefir or pickled cabbage.
The spices do not transform in a magically fried foods or very treated sauces into high foods. In general, nutrition is concerned. Laing notes that Mediterranean cuisine supports longevity because its ingredients work well together, not only because they include hot pepper or any other element. “Hot foods can be perfectly suitable for a healthy diet otherwise.”
