Hot chili peppers are used in many dishes in the United States Southwest where they are served up almost everywhere, from the corner taco stand to the trendiest restaurants. And while many dishes that include hot peppers can be greasy and fattening, the peppers themselves can actually encourage weight loss!
Hot Peppers Contain Capsaicin
Capsaicin is an active component in hot peppers, including jalapenos, chili peppers and red peppers. The Jalapeno Madness website states that Capsaicin is thermogenic, stimulating the body’s fat burning furnace thereby increasing metabolism. Wikipedia’s Capsaicin entry supports this, saying “According to animal and human studies, the oral intake of capsaicin may increase the production of heat by body [sic] for a short time.” And luckily, in the food preparation or storage process that might be involved when using chili peppers, it is helpful to know that capsaicin can survive both the cooking and freezing processes. Hot peppers are low on the glycemic index and can also provide satiety, helping you feel full quicker!
Can Hot Chili Peppers Control Blood Sugar Levels?
Cayenne pepper can also help with weight loss because it has been shown to bring down blood sugar levels and lower cholesterol. The Wikipedia article states, “Due to the affect on the carbohydrates breakdown after a meal, cayenne may also be used to regulate blood sugar levels. Further research is required to see if capsaicin would be useful to treat obesity.”
Black Pepper, Szechuan pepper, Wasabi and Horseradish are not Akin to Hot Chili Peppers
While just as hot and twice the bite, wasabi and horseradish are not cousins of hot peppers. Wikipedia explains this on their “wasabi” page saying that wasabi is a plant from which the root “is used as a spice and has an extremely strong flavor. Its hotness is more akin to that of a hot mustard rather than the capsaicin in a chili pepper, producing vapors that stimulate the nasal passages more than the tongue.” Likewise, Szechuan peppers and ground black pepper (which is derived from peppercorns) are grown on plants totally unrelated to hot peppers and do not contain capsaicin.
Ideas to Include Hot Peppers in Your Diet
Most varieties of hot chili peppers are available in Southwestern grocery stores and can be grown in pots on the patio. Aside from using them in a Mexican buffet on Cinco de Mayo, you can easily blend them into your everyday diet. To take full advantage of their boost to the metabolism to lose weight, put your calorie-reduction thinking cap on as well.
Sunday brunch scrambled eggs – Mix a small can of chopped green chili peppers into a dozen eggs (use just the egg whites from six of the eggs), scrambled with a blend of low-fat cheddar and Colby cheese. Top with pico de gallo or salsa.
Spice up soups and casseroles – experiment with tried and true recipes by adding a small can of green chilies or jalapenos. Add a pitcher of water to the family table!
Replace black pepper with cayenne pepper – Since black pepper does not contain the capsaicin, try adding a little cayenne pepper in its place. Just be careful, a little cayenne pepper goes a long way!
Grilled cheese sandwiches – Grill sandwiches on a hot griddle sprayed with olive oil spray. Use bread that is low-carb or multi-grain that is low fat, grated low-fat cheese and a tablespoon of green chilies sprinkled over the cheese.
Jalapeno tilapia fillets – Spray a non-stick skillet with olive oil and lightly sauté jalapenos, sliced or diced. Add the tilapia fillet and cook until done. Add a tablespoon of pecans atop the fillet for a spicy, nutty flavored healthy dish! If jalapenos are too spicy for you, use green chilies or mild salsa.
Jalapeño hummus – For an appetizer with a punch, try this recipe from RecipeZaar, “Low-Fat Cilantro Jalapeno Hummus”
Chili con carne or chili beans – Add a can of jalapeno or green chili peppers to your favorite chili recipe for a one-two capsaicin punch from both the diced peppers and the chili powder (which is made primarily of powdered hot chilies).
Make tamale pie or taco soup – Try recipes that call for chili powder and/or jalapenos or green chilies such as Arizona Tamale Pie, or Southwestern Tortilla Soup.
Try chili rellenos – If you’ve never had them, chili rellenos are simply stuffed chili peppers, that are mildly spicy and easy to make at home. Remove the seeds from a can of whole green chilies, sprinkle low-fat grated cheddar cheese in their center, dip the stuffed chili in a light batter of egg and soy or wheat flour, and brown in a small amount of olive oil. Top with salsa and a dollop of sour cream.
Other Health Benefits of Hot Peppers
Hot chili peppers have a long list of health benefits in addition to their magic metabolic boosting power!
-They can relieve a migraine or sinus headache
-They are believed to fight prostate cancer
-They are high in vitamins A and C, and also bioflavinoids.
-Capsaicin is a potent anti-inflammatory agent
-They help fight heart disease by reducing cholesterol, triglycerides and platelet aggregation.
-They can warm your feet on a cold winter day – sprinkle cayenne pepper in your shoes!
Isn’t it surprising how good these eye watering little peppers can be for you? Doesn’t it make you want to plant a chili pepper plant, or at very least, pick up a large jar of “extra hot” picante sauce from the store, right now? Sure it does, but be careful. Just because you now know that hot peppers can boost your metabolism, don’t think that you can pig out on a bowl of tortilla chips followed by a huge platter of grease-laden tacos and enchiladas. Instead, use this knowledge to alter some of your formerly “taboo” high-fat recipes with ones that are healthier and still have the advantage of those capsaicin-packed hot chili peppers!
Resources:
Wikipedia Online Encyclopedia
Jalapeno Madness website
RecipeZaar Website
Reference:
- The Health Benefits of Jalapeno Peppers: www.jalapenomadness.com/chili-pepper-health-benefits.html
- Hot Peppers: Food for a Good Mood: Hot Peppers: Food for a Good Mood
- Health Benefits of Cayenne Pepper: www.healthdiaries.com/eatthis/health-benefits-of-cayenne-pepper.html
