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When it comes to weight loss, every small change can add up, including how you season your food. Research suggests a common spice you probably already have in your cabinet may help support your weight-loss efforts. Switching up your flavoring routine may enhance your metabolism, promote healthy weight maintenance and more. This article discusses the top spice for weight loss, ways to add it to your diet and other simple tips for losing weight.
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The #1 Spice for Weight Loss
The top spice for weight loss is cayenne pepper, otherwise known as the dried and ground fruit of the spicy cayenne pepper plant.Cayenne pepper has an active compound, called capsaicin, which has been studied for its connection to weight loss and metabolism.
A recent meta-analysis examined 15 randomized controlled trials using cayenne pepper supplementation in human subjects. The results showed that supplementation of capsaicin resulted in significant reductions in body mass index (BMI), body weight and waist circumference.However, both dietitians note that the impact of cayenne on weight loss is modest, at best. Most studies use high-dose supplements, rather than the amount used in most recipes.
Additionally,body mass index(BMI) is a measure that’s often used in healthcare to determine a person’s body weight category such as overweight or obese, and therefore, chronic disease risk. However, it has limitations and does not account for individual factors that influence one’s health status, such as body composition, ethnicity, race, sex and age. This is why it shouldn’t be used as a comprehensive measure of someone’s health andcan be a source of body size stigma and bias.
“If you plan to incorporate cayenne pepper as a supplement, be sure to speak to your physician first,” says Palinski-Wade. “For some individuals, cayenne pepper supplements can cause digestive issues, irritate conditions such as GERD or may potentially interact with some medications."
Ways to Add Cayenne Pepper to Your Diet
According to the Department of Agriculture, ground spices last for up to three years in the cabinet, so stock up on cayenne pepper to use in cooking.“Cayenne pepper has a strong kick, so only a touch is needed to add for savory dishes,” says Amidor. Palinski-Wade suggests adding a touch tosoups,stews,marinades, roasted vegetables and stir-fries. You can also sprinkle a dash onto raw dishes, likesalads.
Amidor also recommends using cayenne to balance out the sweetness in some dishes; it pairs nicely with dark chocolate.
Other Tips for Healthy Weight Loss
Adding cayenne pepper to your food or supplementing with capsaicin may be a small step toward your health goals, but this one habit alone won’t lead to weight loss. “There is no magic answer to weight loss, and it always comes down to eating a well-balanced diet with a variety of foods,” says Amidor. Here are some other tips for losing weight in a healthy and sustainable way:
The Bottom Line
Cayenne pepper has been studied for its connection to weight loss. Supplemental versions of the spice may help slightly increase metabolism, resulting in greater calorie burn and potentially higher weight loss. Plus, it can be used in a variety of ways in the kitchen. Yet, consuming cayenne pepper alone will not guarantee weight loss. Practicing healthy eating and lifestyle habits can help you maintain a healthy weight for the long term.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Zheng J, Zheng S, Feng Q, Zhang Q, Xiao X.Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications.Biosci Rep. 2017 May 11;37(3):BSR20170286. doi: 10.1042/BSR20170286. PMID: 28424369; PMCID: PMC5426284.Zhang W, Zhang Q, Wang L, et al.The effects of capsaicin intake on weight loss among overweight and obese subjects: a systematic review and meta-analysis of randomised controlled trials.British Journal of Nutrition. 2023;130(9):1645-1656. doi:10.1017/S0007114523000697AskUSDA.Will Spices Used Beyond Their Expiration Date Be Safe?
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Zheng J, Zheng S, Feng Q, Zhang Q, Xiao X.Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications.Biosci Rep. 2017 May 11;37(3):BSR20170286. doi: 10.1042/BSR20170286. PMID: 28424369; PMCID: PMC5426284.Zhang W, Zhang Q, Wang L, et al.The effects of capsaicin intake on weight loss among overweight and obese subjects: a systematic review and meta-analysis of randomised controlled trials.British Journal of Nutrition. 2023;130(9):1645-1656. doi:10.1017/S0007114523000697AskUSDA.Will Spices Used Beyond Their Expiration Date Be Safe?
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Zheng J, Zheng S, Feng Q, Zhang Q, Xiao X.Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications.Biosci Rep. 2017 May 11;37(3):BSR20170286. doi: 10.1042/BSR20170286. PMID: 28424369; PMCID: PMC5426284.Zhang W, Zhang Q, Wang L, et al.The effects of capsaicin intake on weight loss among overweight and obese subjects: a systematic review and meta-analysis of randomised controlled trials.British Journal of Nutrition. 2023;130(9):1645-1656. doi:10.1017/S0007114523000697AskUSDA.Will Spices Used Beyond Their Expiration Date Be Safe?
Zheng J, Zheng S, Feng Q, Zhang Q, Xiao X.Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications.Biosci Rep. 2017 May 11;37(3):BSR20170286. doi: 10.1042/BSR20170286. PMID: 28424369; PMCID: PMC5426284.
Zhang W, Zhang Q, Wang L, et al.The effects of capsaicin intake on weight loss among overweight and obese subjects: a systematic review and meta-analysis of randomised controlled trials.British Journal of Nutrition. 2023;130(9):1645-1656. doi:10.1017/S0007114523000697
AskUSDA.Will Spices Used Beyond Their Expiration Date Be Safe?
