A Mystery of Spicy Foods
Late summer is chili harvest time, when the entire state of New Mexico radiates the perfume of roasting chilies, and across the country the delightful, pain-inducing fruit of plants of the genus Capsicum are being turned into salsa and hot sauce. Spicy foods are a bit of mystery. An article in the New York Times wondered: Why is it that we find such pleasure in pain? Peppers, especially the hot capsicum (chili) peppers, produce a burning sensation on the skin and mucous membranes, including the inside of the mouth. Some studies investigated the health benefits of eating spicy foods.
In a Chinese study of 487,375 people, ages 30 to 79, those who reported consuming spicy foods almost daily were 14% less likely to diet during 7.2 years of follow-up than those rarely eating chili-fueled foods. The study was published in British Medical Journal, and was of great interest to major US media outlets.
The purported benefits of spicy foods on atherosclerosis, cancer and energy expenditure are likely due to the consumption of capsaicin, which is the main capsaicinoid found in chili peppers. However, the evidence supporting these effects is not considered clinically significant.
In recent years, Japanese researchers have found a non-pungent variety of pepper, the CH-19 sweet pepper, that produces capsiate, which is a relative of capsaicin -but without the burn- that has similar effects on fat burning in some experiments. For now, this pepper plant is not widely available to consumers, but the extract can be found in proprietary dietary supplement available only through healthcare providers.
Please remember, it is always best to get your nutrients and important phytochemicals from foods and beverages first. And do not expect a supplement to have the same effects as diet rich in a variety of plant-based foods and moderate in calories on managing you weight.
In addition, capsaicin is an irritant and may cause some burning and pain when eaten. People who have gastroesophageal reflux disease (GERD) or peptic ulcer disease may want to avoid spicy foods.
If you like spicy foods, or want to give them a chance, enjoy the following recipe!
Recipe: Gambas al Ajillo – Shrimp in Garlic
One of the most common tapas of Spain, gambas al ajillo- shrimp scampi- is quick, easy and full of garlic flavor. It's truly a classic tapas. Fresh shrimp, sauteed in olive oil and lots of garlic, with a touch of Spanish paprika and a splash of dry sherry all combine to create one of the most popular tapas. A pinch of Serrano pepper flakes gives the sauce a slight bite.
Serving size: 2 Servings
Total time: 15 minutes
Ingredients
Instructions
1. Shell shrimps, leaving tails intact and devein.
2. In a skillet over medium heat, heat olive oil. Add garlic, pepper and paprika. Cook, stirring regularly, for about 1 minute or until garlic is lightly browned and aromatic. Make sure garlic does not burn.
3. Increase heat to high and then add shrimp, lemon juice and sherry. Cook, stirring regularly, for about 2 to 3 minutes or until shrimps change color. Season with salt and pepper to taste.
Serve hot.
Nutrition Analysis
Calories: 311kcal
Fat: 10.9g
Saturated fat: 0.9g
Polyunsaturated fat: 0.7g
Monounsaturated fat: 5g
Sodium: 570mg
Carbs: 6.6g
Fiber: 1g
Protein :47g
Vitamin A: 2.8%
Vitamin C: 29.7%
Calcium: 112%
Iron: 2.4%
Reference:
Lv J, Qi L, Yu C, et al. Consumption of spicy foods and total and cause specific mortality: population based cohort study[J]. 2015.
Sasahara I, Furuhata Y, Iwasaki Y, et al. Assessment of the biological similarity of three capsaicin analogs (Capsinoids) found in non-pungent chili pepper (CH-19 Sweet) fruits[J]. Bioscience, biotechnology, and biochemistry, 2010, 74(2): 274-278.
Tufts Health & Nutrition Letter, November 2015 Issue
Late summer is chili harvest time, when the entire state of New Mexico radiates the perfume of roasting chilies, and across the country the delightful, pain-inducing fruit of plants of the genus Capsicum are being turned into salsa and hot sauce. Spicy foods are a bit of mystery. An article in the New York Times wondered: Why is it that we find such pleasure in pain? Peppers, especially the hot capsicum (chili) peppers, produce a burning sensation on the skin and mucous membranes, including the inside of the mouth. Some studies investigated the health benefits of eating spicy foods.
In a Chinese study of 487,375 people, ages 30 to 79, those who reported consuming spicy foods almost daily were 14% less likely to diet during 7.2 years of follow-up than those rarely eating chili-fueled foods. The study was published in British Medical Journal, and was of great interest to major US media outlets.
The purported benefits of spicy foods on atherosclerosis, cancer and energy expenditure are likely due to the consumption of capsaicin, which is the main capsaicinoid found in chili peppers. However, the evidence supporting these effects is not considered clinically significant.
In recent years, Japanese researchers have found a non-pungent variety of pepper, the CH-19 sweet pepper, that produces capsiate, which is a relative of capsaicin -but without the burn- that has similar effects on fat burning in some experiments. For now, this pepper plant is not widely available to consumers, but the extract can be found in proprietary dietary supplement available only through healthcare providers.
Please remember, it is always best to get your nutrients and important phytochemicals from foods and beverages first. And do not expect a supplement to have the same effects as diet rich in a variety of plant-based foods and moderate in calories on managing you weight.
In addition, capsaicin is an irritant and may cause some burning and pain when eaten. People who have gastroesophageal reflux disease (GERD) or peptic ulcer disease may want to avoid spicy foods.
If you like spicy foods, or want to give them a chance, enjoy the following recipe!
Recipe: Gambas al Ajillo – Shrimp in Garlic
One of the most common tapas of Spain, gambas al ajillo- shrimp scampi- is quick, easy and full of garlic flavor. It's truly a classic tapas. Fresh shrimp, sauteed in olive oil and lots of garlic, with a touch of Spanish paprika and a splash of dry sherry all combine to create one of the most popular tapas. A pinch of Serrano pepper flakes gives the sauce a slight bite.
Serving size: 2 Servings
Total time: 15 minutes
Ingredients
- 1-pound large shrimp
- 4-5 cloves garlic, peeled and minced
- 1 Serrano pepper, seeded and minced
- 1 tablespoon olive oil
- 1 tablespoon dry sherry
- 1 teaspoon sweet paprika
- juice from 1 lemon
- salt and pepper to taste
Instructions
1. Shell shrimps, leaving tails intact and devein.
2. In a skillet over medium heat, heat olive oil. Add garlic, pepper and paprika. Cook, stirring regularly, for about 1 minute or until garlic is lightly browned and aromatic. Make sure garlic does not burn.
3. Increase heat to high and then add shrimp, lemon juice and sherry. Cook, stirring regularly, for about 2 to 3 minutes or until shrimps change color. Season with salt and pepper to taste.
Serve hot.
Nutrition Analysis
Calories: 311kcal
Fat: 10.9g
Saturated fat: 0.9g
Polyunsaturated fat: 0.7g
Monounsaturated fat: 5g
Sodium: 570mg
Carbs: 6.6g
Fiber: 1g
Protein :47g
Vitamin A: 2.8%
Vitamin C: 29.7%
Calcium: 112%
Iron: 2.4%
Reference:
Lv J, Qi L, Yu C, et al. Consumption of spicy foods and total and cause specific mortality: population based cohort study[J]. 2015.
Sasahara I, Furuhata Y, Iwasaki Y, et al. Assessment of the biological similarity of three capsaicin analogs (Capsinoids) found in non-pungent chili pepper (CH-19 Sweet) fruits[J]. Bioscience, biotechnology, and biochemistry, 2010, 74(2): 274-278.
Tufts Health & Nutrition Letter, November 2015 Issue
