Senior David Kang sips his gamjatang, a spicy Korean pork bone soup, enjoying its comforting warmth on a cold day. As he relishes the rich flavors, he feels his nose beginning to run and a tingling sensation in his throat. The culprit is capsaicin, the compound responsible for the heat in spicy foods.
“Gamjatang has always been a comfort food for me,” said Kang. “It’s perfect on a cold fall or winter night. Even though I have a pretty high spice tolerance, my mouth starts feeling numb and tingly or I have a runny nose, especially when I eat a spicy soup.”
According to registered dietitian Lauren Sekalias, capsaicin, a bioactive compound found in peppers and used in pain relief creams, activates the Transient Receptor Potential Vanilloid-1, or TRPV1 receptors in the body, leading to a sensation of heat and pain.
“[Capsaicin] helps increase your core temperature, which means it does this by activating certain receptors in your body that trigger a sensation of heat,” said Sekalias. “Then, as a response to the perceived increase in temperature, your brain turns on your body’s cooling mechanism and can temporarily increase metabolism and help burn calories faster.”
While individual responses can differ based on factors such as genetics, metabolic rate, dietary habits and underlying health conditions, moderate consumption of spicy foods can reap numerous benefits, such as potentially lowering blood pressure and reducing inflammation, Sekalias said.
“Capsaicin can activate the TRPV1 receptor, which may lead to vasodilation or the widening of blood vessels, and potentially lower blood pressure,” said Sekalias. “Capsaicin can also improve hypertension and have antioxidant benefits for the body, which helps decrease oxidative stress on the body, and ultimately inflammation.”
Spicy foods, rich in carotenoids have been shown to help regulate cholesterol levels, support immune function, improve gastrointestinal and digestive health, provide anti-cancer and hypoglycemic benefits and alleviate chronic pain, Sekalias said.
While spicy foods offer a variety of benefits, overconsumption is common, especially among those with high spice tolerance or specific cultural backgrounds, yet many may not be aware that excessive indulgence can result in negative effects, Sekalias said.
“Just simply consuming large amounts of spicy food regularly can lead to more negative effects in terms of how you feel, or possibly cause more adverse effects like acid reflux or higher inflammation,” Sekalias said.
While spicy foods are not essential to one’s diet, individuals interested in their potential benefits can incorporate them into daily meals, Sekalias said.
“This can look like adding simple spices to an ordinary dish like a smoothie or some veggies,” said Sekalias. “So let’s say you go with the turmeric in your smoothie, adding this spice can be super beneficial as it has natural anti-inflammatory, heart health and gut health benefits.”
According to Kang, he incorporates spice into most of his meals, enjoying something spicy each day—whether by adding hot sauce to his pho or having kimchi with his rice.
“[Spice] just makes food so much more interesting and flavorful,” said Kang. “I can’t live without a bit of a kick in my food because it gets rid of all the fun in eating.”