Is spicy food unhealthy? A dietitian’s hot take

By Shyla Cadogan, RD

There’s a weird misconception that food with flavor is unhealthy. We see it all the time in gym culture with the typical “bro meal” of bland chicken, rice, and broccoli. It’s a simple meal, but not the tastiest one available, unless you jazz it up. Another example would be how some of the most popular “wellness” foods really aren’t that appetizing, like kale or spinach. While these foods can be served up in delicious ways, they usually aren’t promoted that way. It’s created a culture where people think healthy food has to be mutually exclusive from fun food, and if it is fun and tasty, it’s therefore unhealthy. This is where the misconception that spicy food is unhealthy was born.

I’m sure we’ve all seen videos of people eating the “spiciest chip on Earth” or doing hot pepper challenges that make their faces turn red, eyes water, and sweat build up on their foreheads. These are some obvious signs of distress that, if left unchecked, could lead to even more detrimental reactions.

In 2023, the “Paqui One Chip Challenge” dared people to eat one chip seasoned with Carolina reaper and Naga viper chili peppers, two of the hottest varieties. One 14-year-old teenager unfortunately died from the challenge, and now the chip is no longer sold.

A case like this is very extreme. Most people are not eating the hottest peppers in the world, they’re eating a few jalapenos or drops of hot sauce while wellness gurus are telling them that’s bad. Spicy food is not unhealthy, it’s just about knowing your tolerance and eating these foods reasonably.

When you eat spicy food, your body generates a natural response. In peppers, there is a compound called capsaicin, which causes burning/irritation when it comes in contact with nerves like the tongue. Research suggests some peppers evolved this way to prevent mammals from eating them. Eating milder varieties gives you just the right amount of kick and makes food more enjoyable, while eating hotter peppers or mild ones in larger quantities can trigger your heat receptors. This tricks your body into thinking its overheating, which can have a domino effect in severe cases like the one with the teenager.

As far as possible health benefits of spice, capsaicin has been shown to have potentially anti-inflammatory effects, aid pain relief, and increase the feeling of satiety (fullness). There is a misconception that spicy food causes stomach ulcers, but this is also not true.

So, if you’re thinking about quitting your hot sauce habit, don’t. If you can comfortably eat your preferred spice level, then there isn’t anything to worry about. If you are thinking of incorporating more spicy foods into your diet, do so slowly and pay attention to how your body reacts. Other than that, there’s nothing inherently wrong with eating spices and enjoying good flavor.

Source: Study Finds

Shyla Cadogan is a DMV-Based acute care Registered Dietitian. She holds specialized interests in integrative nutrition and communicating nutrition concepts in a nuanced, approachable way.

Image: Pexels

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