To lose a few pounds, every detail counts, even the spices you can choose to season your plate. Also, there is one in particular that is good to favor. Here is which one.
Do you want to shed a few pounds and take care to balance your diet? You can go even further by choosing your spices carefully. There is one in particular that can boost your weight loss, according to science.
Cayenne pepper, the spice to favor for weight loss
That spice is cayenne pepper. It contains capsaicin, an active compound that has been studied in the context of its link to weight loss. " Some research shows a link between the capsaicin in cayenne pepper and increased body heat production (also called thermogenesis), " says nutrition expert Toby Amidor, speaking to Eating Well magazine.
"It can slightly increase metabolism for a short period of time and potentially help support weight loss." Another benefit of this spice: It can " reduce appetite and cravings, which can help promote a calorie deficit in the event of potential weight loss," according to another expert, registered dietitian Erin Palinski-Wade.
A “modest” effect, validated by a meta-analysis
These effects of cayenne pepper were validated by a meta-analysis of 15 randomized controlled trials using cayenne pepper supplementation in volunteers. The findings demonstrate that capsaicin supplementation results in significant reductions in body mass index (BMI), weight, and waist circumference.
But both nutrition experts call the impact "modest," because most studies use high-dose supplements, rather than the amount used in most recipes. " If you're considering incorporating cayenne pepper as a supplement, be sure to talk to your doctor first," Palinski-Wade recommends. " For some people, cayenne pepper supplements can cause digestive issues, lead to conditions like gastroesophageal reflux disease (GERD), or potentially interact with certain medications."
How to consume cayenne pepper?
“Cayenne pepper is quite hot, so just add a pinch to season savory dishes,” advises TobyAmidor. So, you can sprinkle it on soups, stews, marinades, or stir-fries. And don’t forget no-cook dishes like salads.
Amidor also recommends adding a touch of cayenne to sweet dishes, and adding a touch of it to desserts, because " cayenne also pairs well with dark chocolate."