Many people avoid spicy food due to the burning sensation caused by capsaicin. However, some claim that spicy food boosts metabolism and aids weight loss. But what does the evidence really say?
The Link Between Chillies and Weight Loss
Several scientific studies have linked hot chilli peppers to weight loss.
According to nutritionist Emma Derbyshire, “Capsaicinoids, found naturally in chilli peppers, possess properties that may support weight management.”
Research suggests that daily capsaicin consumption may contribute to weight loss by reducing energy intake. This implies that eating spicy food could potentially reduce your calorie consumption. This reduction in calorie intake could be a key factor in why spicy food is sometimes linked to weight loss.
Does Spicy Food Really Spice Up Your Metabolism?
But can chillies actually speed up your metabolic rate? Nutritionist Rose Constantine-Smith explains metabolism as “the process of generating energy from nutrients,” or simply how our bodies extract energy from food.
The energy our body uses for basic functions, such as vital organ operation, constitutes 56-80% of our total energy expenditure, known as our basal metabolic rate (BMR). This excludes activities like walking, talking, or eating. A low metabolism might be more accurately described as ‘low BMR’.
Several factors influence BMR:
Genetic Factors
The way you utilize energy can be influenced by your genes, although this is not yet fully understood.
Body Composition
Muscle burns more energy than fat, so a higher muscle-to-fat ratio leads to greater energy expenditure.
Biological Sex
Men generally have a higher muscle-to-fat ratio than women, resulting in a higher BMR.
Age Considerations
As we age, our BMR tends to decrease, often due to muscle loss.
Body Mass
Larger bodies require more energy to sustain themselves.
Does a slow metabolism cause weight gain? Constantine-Smith explains that “the majority of the time, current evidence does not indicate this. Especially as a larger body actually requires more energy to survive.” There are exceptions, such as an underactive thyroid gland, which slows metabolism and can lead to weight gain. However, weight gain can result from various factors, including overeating, lack of exercise, stress, lack of sleep, and illness.
So, can chillies really help?
“It’s true that capsaicin in chilli has been found, in some studies, to increase the rate of our metabolism and therefore the speed at which we burn calories. However, these claims are weak. And even if it’s true, the effect is only very, very minimal and appears to only be a short-term, temporary thing,” Constantine-Smith says.
The Spicy Truth
While a hint of spice might offer minimal benefits, don’t rely on it as a weight loss solution. More effective strategies for weight loss include improving your diet, exercising regularly, and prioritizing sleep.
Eat chillies because you enjoy the flavor, not as a weight-loss strategy.
