When it comes to spicy food, people are often divided: some love it, and others love it intensely. But for some, the sensation of burning or stinging isn’t so appealing. Technically, spiciness isn’t a taste; it’s a sensation triggered by the compounds capsaicin and piperine in peppers, which stimulate the pain receptors in the mouth.
Every country has its own spicy staple based on chili peppers, such as harissa, salsa, jalapeños, zhug, or wasabi.
What are the recognized tastes?
There are five primary tastes: sweet, bitter, sour, salty, and umami (a savory flavor found in foods rich in glutamate like blue cheese, tomatoes, peppers, meat, and fish). Spiciness, however, is not a taste.
How is spiciness measured?
Spiciness is measured by the Scoville scale, which ranks heat based on the concentration of active compounds (mainly capsaicin), measured in Scoville Heat Units (SHU). The scale, named after its inventor, chemist Wilbur Scoville, was developed in 1912 using chromatography. Sweet bell peppers measure zero on the Scoville scale, while a pepper that set a world record in 2023 reached 2.69 million SHU. The spiciness of peppers varies by season and ripeness, and growers often cross-breed varieties to increase heat levels. Peppers in Israel range from 500 to 10,000 SHU.
Can we enjoy food without spiciness?
Recently, dietitians have encouraged people to enjoy the natural flavors of foods without relying on intense flavors common in processed foods, which are loaded with added salt, sugar, and flavor enhancers (such as monosodium glutamate). Moving toward natural flavors often involves using fresh herbs, onions, garlic, and especially roasted or cooked vegetables, which bring out healthy, natural flavors. Spicy peppers, as a natural food, offer a similar flavor boost.
What do studies say about spicy food and health?
A 2022 review linked hot pepper consumption to various health conditions, but researchers noted that most studies weren’t scientifically robust, so results should be interpreted cautiously.
Metabolism and weight loss
Spicy food boosts metabolism through several mechanisms. First, heat generated from eating spicy food raises the basal metabolic rate (BMR). Capsaicin also activates brown fat, which is responsible for metabolic rate. Studies also show that capsaicin improves cells’ insulin sensitivity, which can help lower blood glucose levels.
Pain relief
Capsaicin, a compound that binds to pain receptors, is commonly used in topical pain relievers for arthritis, diabetic neuropathy, psoriasis, and muscle pain. However, never apply raw chili pepper directly to the skin—use a prepared product.
Anti-cancer properties
Research has found that capsaicin can disrupt cancer cell growth. A review showed capsaicin's role in halting tumor cell growth and activating tumor-suppressing genes. It has been studied for effects on prostate cancer cells and immune responses in cancer patients undergoing immune-suppressive treatments.
Heart health
Two recent reviews indicate a reduced risk of cardiovascular disease and mortality, likely through mechanisms like improved blood pressure, glucose sensitivity, reduced inflammation markers, and increased metabolic rates.
Brain health
Capsaicin may slow neurodegenerative decline in diseases like Parkinson’s and Alzheimer’s and aid those with swallowing difficulties (dysphagia) after a stroke. This effect is thought to stem from nerve fiber stimulation, which slows oxidation and inflammation processes tied to neurological conditions.
Longevity
Studies following large populations over time suggest spicy food consumption may reduce all-cause mortality. A 2023 meta-analysis showed a 25% lower mortality risk for those who regularly consumed hot peppers.
But spicy food isn’t a magic cure
A healthy, long life requires more than just chili peppers: quality sleep, stress reduction, aerobic exercise, strength training, reducing processed foods, eating a variety of plant-based foods (vegetables, fruits, herbs, legumes, whole grains), balanced protein sources (dairy, eggs, legumes, poultry, fish), and healthy fats (avocado, tahini, nuts, and fish).
Dr. Sigal FrishmanPhoto: Rabin Medical CenterWhen is it best to avoid spicy food?
For some, spicy foods can be harmful. People with stomach ulcers or inflammatory bowel diseases should be cautious. Those prone to heartburn should avoid spicy foods before bed, trying them earlier in the day instead. Always wash hands thoroughly after handling spicy peppers to avoid contact with eyes or sensitive skin.
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