Why spicy food is good for you

Not a fan of the hot stuff? It might be worth getting used to: A
ton of new research says its good for your stomachand may
even ward off disease
By Celia Milne

It is a long-standing myth that spicy food exacerbates ulcers and other stomach
ailments. But research shows hot chili peppers actually protect the stomach
lining and may prevent the gastric damage associated with anti-inflammatory
painkillers. They are high in nutrients such as calcium[1] plus vitamins A and C, and
theres some evidence that hot chilies can reduce cardiovascular disease risk,
help prevent diabetes and boost metabolism. They may also have some ability to
prevent cancer.
Just dont go overboard: A Mexican study found people who ate the equivalent of nine
to 25 jalapeos per day had a slightly raised risk of stomach cancer. (It shouldnt be
too tough for even hot-pepper lovers to stay under that limit!)
Toronto gastroenterologist Dr. Khursheed Jeejeebhoy sees plenty of patients in his
office who avoid hot chilies unnecessarily. Whenever people have stomach
problems, theyll say, I completely avoid spicy foods in order to heal my stomach.
There is no evidence they have to do that. Spices in moderation are to be enjoyed, and
there is no evidence that spicy food is bad for you, says Jeejeebhoy, who is an

emeritus professor of medicine at the University of Toronto[2].

In fact, there is a lot of evidence that its very good for you. Recent research tells us
that hot chili peppers are an up-and-coming health power. A laboratory study in
the United Kingdom, for instance, found that capsaicin, which is responsible for the
burning sensation chilies provide, can kill lung and pancreatic cancer cells
without harming the surrounding cells. Researchers believe this may explain why
people living in Mexico and India, who eat a spicy diet, tend to have lower rates of
some cancers than those eating a bland Western diet.
Two Australian studies provide more good news: One discovered that adding chilies
to meals may protect against the buildup of cholesterol[3] in the blood. Another
found that regularly eating hot chilies reduces insulin requirements, which may have
implications in the prevention and treatment of diabetes.
So what about their effects on the stomach? Hot chilies actually decrease the
output of gastric acid, says a Hungarian study. They can also reduce the stomach
bleeding associated with taking non-steroidal anti-inflammatory agents such as
Aspirin. A further bonus: A study in Singapore found that eating chilies daily reduced
the risk of peptic ulcers by 53 percent.
And that burning sensation you get from hot food? Its the capsaicin stimulating your
nerve endings. Its a bad feeling, says Jeejeebhoy, but theres no evidence that it
produces a cut or causes an ulceration or injury of any sort in the gastrointestinal
tract. The best remedy to the burning sensation is to build up a tolerance, he says.
Another huge fan of hot food is Dr. Susan Biali, a Vancouver general practitioner with
a degree in dietetics. Chilies add wonderful flavour and kick to foods, and have very
few calories, says Biali, who until recently split her time between Vancouver and Los
Cabos, Mexico. She has been gradually adding more heat to her diet for years, and
jokes that she can even out-chili her Mexican husband, who grew up on spicy food.
Chili is a guilt-free way to make food more flavourful, interesting and
exciting.
Biali calls chilies a no-lose food because they boost metabolism, help burn fat
and keep us feeling full longer.
Susie Langley, a registered dietitian based in Toronto, loves to spice up meals with small
amounts of hot chilies. She developed the following three recipes for Best Health readers, to
help bring some healthy heat to your meals:

 Hot Chili Chocolate[4]

Chicken Curry with Chili Peppers[5]
Chili Pepper Oil[6]
Best Health Magazine; January/February 2010 [7]

Links
1. http://www.besthealthmag.ca/blog/post/surprising-sources-of-dietary-calcium
2. http://www.utoronto.ca/
3. http://www.besthealthmag.ca/eat-well/healthy-eating/4-foods-that-boost-goodcholesterol
4. http://www.besthealthmag.ca/eat-well/recipes/hot-chili-chocolate
5. http://www.besthealthmag.ca/eat-well/recipes/chicken-curry-with-chili-peppers
6. http://www.besthealthmag.ca/eat-well/recipes/chili-pepper-oil
7. http://www.besthealthmag.ca/magazine/best-health-magazine-januaryfebruary2010