Emma Laing, clinical professor and director of dietetics for College of Family and Consumer Sciences’ nutritional sciences department, spoke with Time about the health benefits of spicy food.
Capsaicin, the compound that makes chili peppers so hot, switches on nerve cell receptors that trigger adrenaline, which burns fat and helps control blood sugar. Its effects on the microbiome have mostly been studied in animals.
“However, studies in humans also suggest capsaicin’s gut-friendly properties could improve metabolism, inflammation, and control of blood glucose and cholesterol,” Laing said.
But don’t go overboard, especially without guidance from a doctor or dietician. Spice can cause gastrointestinal symptoms, depending on how much a person takes in, but may not always be the cause.
“It’s possible the spices are not the culprit,” Laing said.
There are ways to be able to handle more spice, such as pairing it with foods with a healthy fat or protein. Laing recommends Greek yogurt, kefir or sauerkraut.
“When capsaicin is paired with foods like fiber-rich vegetables or probiotics, gut health benefits can be enhanced through improved digestion and nutrient absorption, and a more diverse microbiota,” she said.
But Laing also reminded readers that spiciness isn’t a singularly transformational tool; overall nutrition matters.
“Spicy food can fit perfectly into an otherwise healthy diet,” she said.