Are you someone who shies away from foods that pack a little extra heat, or do you prefer spicy? Turns out, if you’re the type to choose the mild salsa, you might want to rethink that strategy. According to a new study out of the University of Vermont, chili pepper benefits might help you actually live longer. (1)
The Peppers-Death Risk Study Details
Though spices and hot peppers have been used in foods for thousands of years, only one study before this one, a 2015 study out of China, examined the connection between spicy foods and longevity in humans. That one provided compelling evidence that peppers reduced death from all causes, including cancer, respiratory and cardiovascular diseases.
Because we have pretty different eating habits and different types of foods — including peppers — here in the U.S., the study’s authors decided to test the association between peppers and health right here in America. Would the results hold up?
Scientists used data from the National Health and Nutritional Examination Study, or NHANES, to analyze the eating habits of more than 16,000 Americans. It turns out that respondents who’d eaten at least one hot red chili pepper a month reduced their risk of death by 13 percent, from 33.6 percent to 21.6 percent.
Interestingly, the study participants who consumed hot chili peppers were more likely to be younger, male and to smoke cigarettes and drink alcohol than those who didn’t consume red chili peppers.
Though the study couldn’t pinpoint exactly what it is about hot red chili peppers that reduces the risk of death, the authors think it’s likely that capsaicin, one of the main components in the peppers, might play a role. Capsaicin is an antimicrobial that “may alter the gut microbiota and influence various metabolic diseases.” In fact, the authors go on to say that peppers could help improve microbiome health, noting “many spices possess antioxidant and anti-inflammatory effects and could serve to prevent and mitigate various chronic disease.” Gut health and inflammation strike again.
Why You Should Be Eating (Red) Hot Chili Peppers: The Benefits of Spicy Foods
Aside from helping you lead a longer life, spicy foods have other benefits. Here’s why you should be adding them to your menu:
They can speed up your metabolism. Is cayenne really a weight-loss pepper? One study out of Purdue University wanted to see if adding cayenne pepper to food would suppress appetites and help people burn more calories. They selected 25 people, half of whom enjoyed spicy food and half who didn’t, to one of three random groups: food with no cayenne, food with a preferred amount of cayenne pepper and food with a standard serve of cayenne pepper, about half a teaspoon. (2)
Both groups who consumed cayenne pepper burned more calories after eating than the no-pepper group. For those who normally avoid spicy food, adding cayenne had extra benefits: these people felt less hungry and reduced cravings for salty, fatty foods. That makes sense, since hot peppers are considered natural appetite suppressants.
They improve heart health. Your ticker will thank you for consuming foods with a kick. That’s because the capsaicin found in spicy foods actually lowers cholesterol levels by reducing cholesterol accumulation in the body. It’s also an anti-inflammatory food, helping to reduce the risk of heart problems, along with a variety of other diseases. (3)
They help cool you down. Spicy foods aren’t just for cold months. We’re finally catching on to what spice lovers in South America, Asia and other notoriously warm climates figured out centuries ago: eating spicy foods in hot months actually cools you down.
Your internal temperature increases, matching the temperature outside the body. Your blood circulation increases so that you start sweating — which, in turn, cools you off once the moisture evaporates.
Tricks for Enjoying Spicy Foods
Are you a spicy foods newbie? Here are some pointers on how to get the most out of them while you become accustomed to the extra heat. And don’t worry — as your taste buds become used to spicy foods, they won’t feel quite as hot anymore. You’ll be adding in extra chilies before you know it.
Keep your hands away from your eyes. If you’re handling fresh hot peppers and their seeds in the kitchen, be sure you don’t rub your eyes until you’ve washed your hands thoroughly, or you’ll feel the sting. Also, remember that a lot of the heat is in the seeds: add them in gradually to keep spice levels manageable.
Follow a spicy bite with mouth-soothing foods. Combining spicy foods with a starch, like brown rice, sweet potatoes or tortillas, help your mouth absorb the sting. Eating avocados or other acidic foods like tomatoes (and sauce!) or citrus fruits will help as well.
Take it easy. If you’re not usually a big spice lover, don’t go off the deep end and choose the extra hot sauce for your first spice experimentation. Build up your spice levels gradually, adding a bit of hot peppers to meals, sprinkling crushed red pepper over your pizza or building up flavor by adding Cajun seasoning to chicken.
Have fun in the kitchen. You don’t always have to use the same two or three spices, either. Here’s a good roundup of the different spices and blends you can use to jazz up food and get those spicy health benefits. Different cuisines and cultures have their own spices, and trying them out is a great way to get creative and get out of a cooking rut.
My Favorite Spicy Food Recipes
Looking to introduce spicy foods to the menu? Here are some of my favorite recipes.
Spicy Kale Chips: The chipotle spice variety uses chipotle powder and cayenne pepper to bring some heat. These make a perfect snack to munch on while watching TV.
Sweet and Spicy Baked Chicken Thighs: One of my favorite ways to counteract hot foods is by pairing them with something sweet. These chicken thighs are super easy to make and aren’t overly hot.
Thai Chili Sauce: Make this all-purpose sauce for stir-frys, sandwiches or to dip veggies in.
Final Thoughts on Peppers-Death Risk Study
- Thanks to the capsaicin found in peppers, eating spicy foods can help you live longer, but also provide a variety of other health benefits, like speeding up your metabolism and improving heart health.
- Pairing spicy foods with mouth-soothing foods like healthy starches or citrus will alleviate the sting.
- Adding spicy foods gradually and experimenting with your favorite flavors will help keep these beneficial ingredients in your diet.
Breakfast, blood sugar, & inflammation
Recent research has shown that Inflammation is responsible for 7 out of 10 Deaths in the United States. But it doesn’t have to be the same way for you.
In fact, in a fairly short amount of time, you could start to experience better sleep…less stomach issues…more energy and stamina…less muscle and joint pain…a drop in weight…lower stress levels…and much, much more!
Learn how to Prevent—Even Reverse—Most Major Diseases by “Turning Off” Inflammation!
Did you know that one of the best times to stretch is right before bed? However…
What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...
Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody
...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!
Today is a good day. Tonight will be even better. Why?
Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!
...even if straps, sprays and even torturing CPAP masks have failed you in the past.
Most people heal their snoring in just a few minutes per day using these powerful throat exercises. And they're so easy, you can do them, regardless of your age or physical shape.
Use them anytime, anywhere... even while stuck in traffic or watching TV.
Plus the results are permanent!
Did you know that your bodyfat can become "calorie-resistant"?
True. And it's completely unaffected by even the strictest diets... and most intense exercises.
However, there's good news- Calorie-resistant bodyfat can be now removed...
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:
To your health!
PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)
Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold a Le Cordon Bleu trained Chef and owner of Pete's Paleo...
And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!
The cookbook is called Paleo Eats, and it's filled with over 80 chef created, insanely tasty Paleo recipes which means they are free from gluten, soy, dairy, and refined sugar.
Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.