Is spicy food good for you? Yes –but here's what you should know.

There’s definitely a sweet spot. 

A point where you can feel the sizzle in the back of the throat and on the roof of your mouth. A slight pinch of pain, but it mostly just adds a new depth of flavor. 

You might be feeling a little bit toasty, but you aren’t sweating. 

You have an ice-cold beverage in hand – not because you need it to extinguish the fire, but because it compliments the heat. 

I’m talking about spicy foods. Some people love them, some people hate them. 

But besides the sensations that accompany them, what do eating spicy foods do for our health? The research is a little bit unclear. 

Is spicy food good for you?

The foods that cause the spice are generally good for you. Peppers are low in calories and are rich in vitamins and antioxidants. The compound that gives peppers their spice, capsaicin, has been found to have numerous health benefits. Emily Feivor, RD, a registered dietitian at Long Island Jewish Forest Hills in Queens, New York, says, “Capsaicin has been found to help reduce high blood pressure as well as increase good cholesterol (HDL) and reduce bad cholesterol (LDL). Due to capsaicin's antioxidant properties, it may protect against certain diseases and improve gut health.” 

Where spicy food can become unhealthy is how it is prepared. For example, buffalo chicken dip is not considered a health food. It is prepared with lots of cream cheese and blue cheese which can ramp up the calories and fat. 

Does spicy food reduce belly fat? 

The data is mixed. It could help you lose weight because of how it acts on the brain.

“A little bit of research indicates that capsaicin acts on the part of the brain (hypothalamus) that controls hunger and fullness cues to make one eat less and feel satisfied sooner,” says Grace Derocha, RD, CDCES, MBA – National Spokesperson for the Academy of Nutrition and Dietetics. She adds, “Some research has found that capsaicin increases the body’s ability to break down fat and burn more energy.” 

However, there is other research that suggests eating spicy food doesn’t have a significant impact on weight. Feivor says, “There may be tentative methods for capsaicin's role in weight loss … However, a study published in 2022 determined it was not shown to protect against obesity long-term.  Furthermore, this study concluded that there was no difference in BMI between those who consumed chili/spicy food and those who did not despite its property to reduce appetite.” 

Does spicy food help your immune system? 

Spicy foods contain antioxidants, which can aid our immune system. Feivor explains, “Antioxidants work to fight off free radicals, which assist in generating inflammatory diseases such as heart disease, cancer and autoimmune disorders which positively impact our immune system.” 

Derocha adds, “When it comes to the immune system, spicy food contains antioxidants, and antimicrobial properties along with vitamins, minerals and fiber that can help support the immune system.”

Overall, eating spicy food is something you can feel good about, as long as you minimize some of its unhealthy counterparts. It’s important to note that some people may feel some stomach upset after eating spicy food. If you’re sensitive or have an ulcer (spicy foods do not cause ulcers, but spicy foods may aggravate them), you may want to steer clear of the hot stuff. 

What are antioxidants?And how to make sure you get enough in your diet.