Spice Up Your Life

What is Capsaicin?

Capsaicin is the chemical compound that gives spicy foods, like chili peppers, their heat. Its highest concentration is found in the placental tissue, or white membrane, that holds the seeds of chili peppers. There are small amounts in the inner membrane and flesh of a pepper as well. Hot peppers have the highest amount of capsaicin, but this compound is also present in smaller amounts in cinnamon, oregano and cilantro. The higher the capsaicin concentration in a pepper, the hotter it will be. The Scoville Scale (Opens in a new tab or window) measures the heat level in peppers, determined by how much capsaicin they contain. This is measured in Scoville Heat Units (SHU), ranging from 0 to 16 million, and can be used to determine what heat level you may be comfortable with consuming. However, keep in mind that heat tolerance varies by individual.

Capsaicin Benefits

Research suggests that there may be several health benefits to eating spicy foods due to the collaborative anti-inflammatory and antioxidant properties of capsaicin. These include positive impacts on heart health, cancer risk, weight loss, gut health and pain relief.

Higher intake of chili peppers has been associated with reducing cardiovascular risk (Opens in a new tab or window) by lowering blood pressure and reducing platelet aggregation. Capsaicin has also been linked with anticancer properties (Opens in a new tab or window). These include modifying gene expression and enzymes involved in cancer cell growth. However, the research on this isn’t conclusive and more studies are needed.

Capsaicin has been touted as a weight loss (Opens in a new tab or window) hack due to its heat generation in the body, known as thermogenesis. This could lead to increased energy expenditure, which can aid in weight loss. Studies also indicate that capsaicin may have an impact on the hypothalamus, resulting in appetite suppression and increased fullness. Capsaicin can positively alter gut microbiota, supporting gut barrier integrity and helping to reduce obesity-related low-grade inflammation (Opens in a new tab or window). Feel free to incorporate spicy foods into your meals, but don’t rely on these alone for weight management. A balanced dietary pattern and regular physical activity should be your focus.

Despite being a natural irritant, capsaicin has been associated with pain relief (Opens in a new tab or window) due to anti-inflammatory properties. It’s often used in management of chronic muscle pain, arthritis and diabetic neuropathy as a topical treatment or a patch, working by desensitizing nerve cells that signal pain.

Capsaicin Concerns

While there aren’t many drawbacks to consuming spicy foods, there are a few risks (Opens in a new tab or window), especially if you aren’t used to eating spicy foods regularly or have a medical condition. It’s recommended that individuals with gastroesophageal reflux disease (GERD), peptic ulcers or Inflammatory Bowel Disease (IBD) should avoid spicy foods. Consult with your healthcare provider. If you’re not used to eating spicy foods, start with mild heat to avoid discomfort. Eating large amounts of spicy foods (like in “one chip challenges”) can lead to:

• Abdominal pain
• Nausea
• Vomiting
• Diarrhea
• Chest Pain
• Headaches

Naturally Spicy Foods and Ways to Use Them

Chili peppers are the most common naturally spicy food, but there are others. Some naturally spicy foods you may want to include in your diet are jalapeño peppers, habanero peppers, serrano peppers, poblano peppers, cayenne peppers, black pepper, ginger, horseradish, wasabi and cinnamon.

Spicy foods, or capsaicin-containing foods like chili peppers, are a great way to test your senses, get creative in the kitchen and reap some health benefits. Ease into spicy foods if you aren’t used to eating them regularly. For more personalized nutrition advice from a nutrition expert, schedule a virtual nutrition counseling session with our registered dietitian.

Disclaimer: This information is educational only and is not meant to provide healthcare recommendations. Please see a healthcare provider.