When trying to lose weight, it can seem easier to come up with a list of foods to avoid than foods to include. It is important to consume healthy foods throughout the day to keep your metabolism up and fuel weight loss. Salsa is a healthy way to add flavor to your food without packing on the calories. The natural properties of salsa ingredients can actually boost your metabolism to kick-start a healthy lifestyle.
Spicy Appetite Reduction
A 2011 study in "Physiology & Behavior" found that eating red pepper can actually reduce your desire for high-fat and sweet foods. This effect was stronger in subjects who were not used to eating spicy food on a regular basis. Not only did consumption of red pepper reduce appetite, it also increased core body temperature, suggesting that it boosted metabolism. If you can handle the heat, opt for hot or medium salsa over milder versions for maximum impact on metabolism.
Effects of Capsaicin
The hot flavor from peppers in salsa is due to a natural compound called capsaicin. Capsaicin in red and black pepper has been associated with a variety of health benefits, including decreased transit time in the gastrointestinal tract. "The Journal of the American College of Nutrition" published a 2011 study that showed an increase in peristalsis, or contraction of the intestines, after consumption of red and black pepper. This effect on the body literally speeds up your metabolism by encouraging the movement of digested food through the body, promoting regularity. Red pepper produced a greater physical response, so if you make your own salsa, sprinkle in a little of this spice to amp up the heat.
Salsa as a Substitute
Salsa is naturally very low in calories because it is made with high-fiber, high-water vegetables. Salsa makes a healthy replacement for other high-fat toppings in your diet. When eating Mexican food, go for salsa instead of sour cream or guacamole. Dilute your favorite ranch dressing by mixing it with salsa for a tasty salad. Instead of cheese and crackers, dip your crackers in salsa. Have salsa as a vegetable dip instead of dressing or hummus to reduce fat and save on calories.
Homemade Salsa
Commercial brands of salsa are tasty and low in calories, but they can be high in sodium. Making your own salsa is a fun way to experiment with healthy cooking in the kitchen. Chop up hot peppers like jalepenos and habaneros and mix in chopped bell peppers and tomato chunks. Add fresh cilantro for a classic Latino twist. For an alternative to typical salsa recipes, try a fruit-based salsa. Pineapple and mango add sweetness to salsa when paired with red onions and other vegetables. Add in a few shakes of crushed red pepper for an enhanced metabolic boost.
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