Crushed red pepper may have some mild effects on how quickly you are able to lose weight. However, if you want to lose weight and keep the weight off, you must follow a calorie-controlled diet and increase your amount of exercise. Crushed red pepper can be added to vegetables, meats, oils and cheeses to give your dish a spicy taste.
Blood Sugar Levels
Crushed red pepper is derived from chilies, which have been shown to keep insulin levels low following a meal. According to a 2006 study published in the "American Journal of Clinical Nutrition," researchers found that consumption of a chili blend diet resulted in lower insulin levels than a bland diet. If your blood sugar level is low after you eat, this will keep hunger at bay. Your increased feeling of satiety will help you intake fewer calories and lose weight.
Energy Expenditure
Capsaicin is found in crushed red peppers and causes the spiciness of the seasoning. During a 2007 study published in "Bioscience, Biotechnology and Biochemistry," it was determined that capsaicin increases the fat burn rate in humans and increases the rate of energy expenditure. These results were reported in subjects with high body mass index scores.
Fat Oxidation
The capsaicin in crushed red pepper may not only help you reach your weight loss goal, but also may aid with weight maintenance efforts. According to a 2003 study in the "British Journal of Nutrition," researchers found that the ingestion of capsaicin sustained fat oxidation during weight maintenance. Subjects were given 135 mg daily of capsaicin for a three-month period.
Considerations
Not everyone should use crushed red pepper as part of a weight-loss plan. For instance, if you suffer from heartburn or acid reflux, spicy foods may aggravate your condition. Also, be sure to add crushed red pepper to low-calorie foods. If you are eating the spice with foods high in fat and calories, weight gain is likely.
References
- "Bioscience, Biotechnology and Biochemistry"; Enhanced energy expenditure and fat oxidation in humans with high BMI scores by the ingestion of novel and non-pungent capsaicin analogues (capsinoids); N Inoue et al.; Feb 2007
- "British Journal of Nutrition"; Effect of capsaicin on substrate oxidation and weight maintenance after modest body-weight loss in human subjects; MP Lejeune et al.; Sep 2003
- "American Journal of Clinical Nutrition"; Effects of chili consumption on postprandial glucose, insulin, and energy metabolism; KD Ahujaet al.; Jul 2006
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