by It’s March, and how are you doing on your commitment to lose weight this year? I have to admit, while I’m not where I want to be, I’ve done okay so far and hope to continue seeing progress in the coming months. I haven’t joined any weight loss programs, I’m not on one of the latest diets, and I’m not taking the starvation route by denying myself the foods I enjoy. I am mostly just trying to eat healthier, adding as many fruits and vegetables to my daily routine as possible, not eating out too much, and adding lots of chili peppers to keep my taste buds happy.
Now, I have to admit that adding chili peppers to my diet is nothing new, as I’ve been indulging in those spicy pods for most of my life. But what I have been doing lately is emphasizing the chilis (or spices) and deriving as much flavor from those as possible, while cutting out the fats, calories, and sodium that aren’t part of a healthy diet. Sure, things like bacon, French fries, and ooey-gooey nacho cheese are all quite tasty (especially combined together!), but those pack in the calories and salt and will have you shopping for the next size up in pants if you indulge too often.
The fact is, I enjoy eating—it’s one of my main hobbies!—so I’m always looking for something tasty once my tummy starts grumbling. And while it’s easy to grab a breakfast sandwich or breakfast taco first thing in the morning, or make a run to the nearby drive-thru for lunch, that’s not the healthiest way to eat. Even if you keep your calories down with the junior cheeseburger, it’s still a sodium bomb. (Plus, fast food really isn’t cheap food these days!)
So, as much as possible, I try to prepare my own meals and keep the fat, calories, and salt in check to prevent my belt from expanding. One of the things I do is add chili peppers (as well as other spices) as a flavor enhancer to avoid relying on more calorie- and sodium-dense ingredients. And as a lover of food with a kick, that works quite well to keep me satisfied while eating healthier.
As a bonus, chili peppers themselves are actually quite healthy. Technically a fruit, they are very low in calories with almost no fat. They’re also nutrient-dense, offering a rich source of vitamin A, vitamin C, vitamin B6, and other essential vitamins and minerals. And, personally, I find them quite tasty, acting as a great addition to many dishes.
Of course, if you’re not a fan of spicy foods, you might be wary of venturing into a culinary exploration of chilis. But there are plenty of options that won’t leave you running from the room with your mouth ablaze! I like the heat, but I also like to taste my food, and I am not interested in eating something that is spicy just for the sake of pain. And for those whose tolerance is lower, there are any of a number of options like the poblano, the Anaheim, the Fresno, and the Nadapeno (a breed of jalapeno that has most of the heat removed) that do not deliver too much heat but still offer that good chili pepper taste.
One more thing to note: chili peppers can actually work with your body to promote weight loss. Capsaicin—the compound responsible for the heat—stimulates thermogenesis, the process by which your body produces heat, which in turn burns more calories. Eating spicy foods can temporarily boost your metabolic rate, leading to an increase in energy expenditure. In addition, some studies suggest that capsaicin promotes fat oxidation, meaning it helps your body burn stored fat for energy. Plus, capsaicin (which is starting to sound like a miracle nutrient!) can act as an appetite suppressant. That said, the heat from chilis can release endorphins, causing a kind of addictive reaction where you want to keep eating the hot stuff—so portion control may still be needed in some cases!
Essentially, chili peppers are a healthy addition to your diet that add flavor and ignite the taste buds, and they have plenty of nutrients and positive impacts on the body. They can be worked into your lifestyle as part of a holistic approach to health and fitness, and they can lead you to an amazing culinary exploration.
I will be putting out a series of articles exploring the different types of chilis and the benefits of incorporating those into your diet, and I will be including healthy recipes using the pungent pods. Be sure to follow along in the coming weeks, and feel free to share your own healthy recipes using chili peppers.
