Spicy Foods & Fat Oxidation
- Rayki Goh, MSc
- Apr 4
- 4 min read
Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
SPICY FOODS & CAPSAICIN
Spicy foods, particularly those containing chilli peppers, have long intrigued both scientists and food enthusiasts alike. The heat that makes these foods so exciting comes from capsaicin, a naturally occurring compound found in chillies. Capsaicin isn't just about flavour—it's also been scientifically proven to influence your body's metabolism in fascinating ways.
When you consume capsaicin, it interacts with your body’s sensory receptors, particularly the transient receptor potential vanilloid 1 (TRPV1). This interaction triggers a series of physiological responses, the most notable of which is thermogenesis—a process where your body generates heat.
But this isn’t just any heat; it’s energy-consuming heat. To produce this warmth, your body has to burn calories, leading to an increase in your overall energy expenditure.
Thermogenesis, in this context, is your body’s way of responding to the fiery kick of capsaicin, and it requires more energy than usual. This energy comes from burning calories, even when you're not moving around, which can slightly boost your metabolic rate—the speed at which your body converts food and drink into energy.
Essentially, by adding a bit of spice to your meals, you might be encouraging your body to burn more calories throughout the day.
Furthermore, capsaicin has been observed to promote fat oxidation, which is the process by which fat molecules are broken down and used as energy. This makes it particularly relevant for those interested in reducing body fat, as it suggests that spicy foods could support fat loss when incorporated into a balanced diet.
However, it's important to manage expectations. While capsaicin can indeed nudge your metabolism in the right direction, its effects on weight loss or fat reduction are modest at best unless paired with other healthy lifestyle choices such as regular exercise and a nutritious diet. The slight boost in calorie burning won’t replace the broader efforts needed for significant weight loss or overall health improvements.
Understanding how capsaicin works highlights that spicy foods do more than just make you sweat—they’re actually causing your body to work harder. This extra effort means burning more calories and, potentially, utilising fat stores for energy.
So, the next time you feel the heat from a chilli-laden dish, remember that it's not just a fleeting sensation but a sign of your metabolism kicking into gear, thanks to the remarkable properties of capsaicin.
Here are Some Scientific Facts on Spicy Foods:
Increased Metabolism: Consuming capsaicin can raise energy expenditure by approximately 50 kcal per day, thanks to its thermogenic effects, which boost metabolic rate by 3-5% in the short term.
Enhanced Fat Oxidation: Capsaicin can increase fat oxidation by up to 10%, aiding the body in using fat more efficiently as an energy source.
Reduced Appetite: Capsaicin has been shown to decrease appetite, potentially reducing overall calorie intake by about 74 kcal per meal, which may support weight management.
Potential Weight Loss Aid: Regular capsaicin consumption is linked to a modest reduction in body weight over time. One study found that participants who consumed capsaicin daily for 12 weeks lost an average of 0.45 kg (1 lb) more than those who did not.
Thermogenic Effects: Capsaicin can slightly increase body temperature, contributing to a small rise in calorie burning. This thermogenic effect accounts for approximately 20% of the total energy expenditure in individuals who regularly consume spicy foods.
5 Popular Dishes You Can Prepare at Home:
Spicy Thai Curry – A rich, coconut-based curry loaded with vegetables, chicken, or tofu, and infused with the heat of red or green curry paste.
Chilli Con Carne – A hearty stew of minced beef, beans, and tomatoes, spiced with chilli powder and cumin for a warming meal.
Spicy Stir-Fried Noodles – Quick and flavourful noodles tossed with vegetables and your choice of protein, brought to life with a kick of sriracha or chilli oil.
Hot and Spicy Chicken Wings – Oven-baked or fried chicken wings coated in a fiery hot sauce, perfect for sharing with friends.
Piri Piri Chicken – A Portuguese-inspired dish where chicken is marinated in a spicy piri piri sauce before being grilled to perfection.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
