A closer
look at the effects of Pepper in our diets
I am often asked whether it true that people
who eat diets high in hot peppers are healthier than those who do not. I
recall being informed as a child, that eating a lot of hot pepper (scotch
bonnet) is good for you and helps you fight colds and strengthens your
immunity; boosts your memory and improves flexibility of joints.
Soooooooo – is this true?
Well, let’s get back to the substance in hot
peppers that makes it hot and peppery. The component that gives hot
pepper its ‘bite’ is called Capsaicin.
Remember the Colville scale? This measures
how hot a pepper is, better still it’s level of Capsaicin.
It has been reported that peppers high in
Capsaicin are a good source of pain relief, as they can cause numbness to nerve
endings. Several researchers also mention blood circulation, weight loss and
treatment of prostate cancer as benefits to be reaped from peppers high in
Capsaicin. A review of this work is inconclusive, as much of the research has
been in rats or mice. Where humans have been involved not all study
methods can be used to prove such claims. There has been a study in 2015 in
China that claimed to show that people who ate spicy curry three
times a week lived longer – the research method was not robust enough to
uphold this claim.
So let’s see what happens when we eat hot
pepper:
Mouth - Peppers
with high levels of Capsaicin can have an effect on the mouth by causing a
burning sensation. High levels of hot peppers can be caustic to the membranes
in the mouth, especially where it is not a regular part of
your diet. Some schools of thought recommend ice cream or banana to rid
the discomfort.
Digestion - The heat of
the capsaicin can cause reflux and heartburn when the pepper reaches your
stomach and interacts with the acid there. This also can result in nausea. As
the pepper passes through your digestive system it can cause painful burning
diarrhoea. It is worth noting that the more often you eat it, the less the
symptoms occur as your body tends to build a tolerance to the levels.
There is no enough evidence to show that
peppers cause ulcers – but the heat will definitely irritate existing ulcers
Eating hot peppers of any type can cause
indigestion, particularly if you do not usually have them in your diet.
Peppers and Weight Loss - There are
several claims that hot peppers can help weight loss. This is not entirely the
case. Although Capsaicin has been shown to boost metabolism as well as suppress appetite, slightly, there is little
evidence of actual weight loss. Much of the research has been in laboratory
mice.
Dried black pepper contains a
substance called Piperine.
It has been shown to decrease the formation of fat cells in mice. There is
little evidence that black pepper helps weight loss in humans. Black pepper has
been known to cause symptoms of indigestion: nausea, bloating, belching, the feeling of
fullness and pain felt in the chest cavity. Black pepper can cause acid
levels in your oesophagus to increase, leading to common symptoms. If you
develop vomiting, black stools, unexpected weight loss, yellowing of the skin
or have trouble swallowing after eating black pepper, call your doctor
immediately.
Black pepper is calorie-free and won't
raise your blood pressure. Just don't
count on it to slim down. (Zelman,KM, 2014)
Increasing Capsaicin in Your
Diet
Building up your tolerance for capsaicin can
mean you experience fewer side effects when eating very spicy foods. If you are
not used to spicy foods at all, start with only mildly spicy peppers, such as
pasilla chilies.
You can also reduce the heat in chili peppers
by removing the seeds and veins -- the white portion on the inside of the
pepper -- because these parts contain the highest concentration of capsaicin.
You can also ‘tame’ your chili intake by
combining it with naturally sweet or sour foods, such as by adding hot peppers
to a mango salsa. The sugar from the mango and the sourness of the lime juice
will alter the taste of the chili.
In a nutshell
there you have it. Enjoy your peppers to match your tolerance, and be aware of
the effects.
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