Hello everyone, I am a doctor who has been working as a family doctor for many years. In my diagnosis and treatment experience, I often encounter patients who have completely different views and choices about "spicy food". Some people think that eating spicy food hurts their stomach and increases their risk of disease, while others are spicy lovers and believe that "no spicy is not happy". Recently, a study revealed the exciting news: people who love spicy food actually have a lower risk of diabetes. This is great news for those of us who love chili peppers! It reminds me of a particular case. Last fall, I had a patient come to my clinic with a middle-aged man who was slightly overweight. His main problem was high blood sugar and prediabetes. During the conversation, he half-jokingly said that the only thing he insists on in his diet is that every meal must be spicy. At first hearing this, I was worried that this diet would be detrimental to his stomach and blood sugar control. But through in-depth conversations and analysis of his food diary, I realized that his problem was not from chili peppers, but from other aspects of his unbalanced diet.
Scientific analysis: the relationship between chili pepper and diabetes risk
The main active ingredient in cayenne pepper is capsaicin, which is the compound that gives chili pepper its distinctive pungent taste. Capsaicin doesn't just make food more appetizing, it does much more than that. Studies have shown that capsaicin is able to improve insulin sensitivity in the body. This means that capsaicin can help the body use insulin more efficiently, which can control blood sugar levels and reduce the risk of diabetes. Specifically, capsaicin works by activating a receptor in the body called TRPV1. TRPV1 receptors are commonly associated with the regulation of body temperature and pain perception. When these receptors are activated, they can also affect our metabolic rate and energy expenditure. This process helps to increase sugar metabolism and lower blood sugar levels.
In addition, several epidemiological studies have also supported the link between chili pepper and a lower risk of diabetes. For example, a long-term study involving thousands of participants found that those who consumed chili peppers regularly had a lower incidence of diabetes than those who did not. These data provide strong evidence that chili peppers may be a food with a preventive effect on diabetes. As tempting as these benefits of cayenne pepper may sound, it's also important to note that this is not to say that cayenne pepper is a panacea for treating or preventing diabetes. Moderate chili intake can be part of a healthy diet, but overall diet and lifestyle balance are just as important. In conclusion, chili peppers may be another option for those seeking to manage their health through their diet. While enjoying the pungent taste of chili peppers, it may also help us maintain our health unknowingly.
Practical Guide: How to Enjoy Spicy Taste Safely
1. Determine the right amount of chili intake should be adjusted according to the individual's health status and tolerance. It is generally recommended that if you are new to chili peppers or have a sensitive gastrointestinal tract, you can start with a small amount and gradually increase the spiciness and quantity. For example, add a small piece of chili pepper or a few drops of chili paste to a meal and gradually feel and get used to the heat of the chili pepper. 2. Choosing the Right Pepper There are many types of chili peppers, and the spiciness varies greatly. Knowing the different types of chili peppers and their spiciness can help you make a better choice. For example, the peppers in Mexico are relatively mild, while the peppers in India are very hot. Choose chili peppers that suit your spiciness tolerance to avoid unnecessary gastrointestinal upset. 3. Pay attention to the timing, and the timing of eating chili peppers is also important. Avoid consuming chili peppers on an empty stomach, as this may irritate excess stomach acid, causing discomfort. It is recommended to consume chili peppers after meals or with food to reduce their direct irritation to the stomach.
4. Monitor your body's reactions: Each person's reaction to chili peppers is unique. In the process of increasing your chili intake, you should pay close attention to your body's reactions, such as indigestion, stomach pain, or other discomforts. If you experience these symptoms, you should reduce your intake of cayenne peppers, or consult your doctor. 5. Adaptation and AdjustmentEven chili lovers may need to adjust their chili intake over time and as their health status changes. For example, stomach acid may decrease as you age, at which point excess chili peppers may cause indigestion or gastritis. By following these simple guidelines, you can safely enjoy the pleasures of chili peppers while reducing possible health risks. Remember, the right amount is the key to enjoying your food in moderation, at the right time, and in the right place
Application of daily life: Adjust the structure of the diet
First and foremost, it's important to find the right pepper type and amount. There are many types of chili peppers, from mild bell peppers to fiery ghost peppers, and different chili peppers not only differ in their spiciness but also in their health benefits. Most people can reap the health benefits of daily chili peppers such as green peppers and millet peppers without having to pursue an overly pungent spicy taste. Here's how to incorporate into your diet: Chilli vegetable fried rice: Using brown rice or whole grains as a base, add chopped red peppers, onions, and garlic. Chicken or tofu can be added as a protein source, as well as a moderate amount of bean paste or chili sauce to taste. Not only is this fried rice colorful, but it also provides a wealth of fiber and protein. Chili Bean Soup: Stew a thick pot of black beans and red beans, add chili flakes and tomatoes to add flavor. Cayenne peppers enhance the flavor of beans, and the high-fiber content of beans is great for blood sugar control. Pepper pickling: Homemade pepper pickled products, such as pickled peppers, pickled pepper carrots, etc. These pickled foods can be used as a snack or as a meal accompaniment, making them convenient and healthy. Chili sauce: Make a home version of chili oil or chili paste to add depth to your food when cooking. Chili oil is especially suitable for mixing noodles or as a base oil for stir-frying.
Notes:
Amount control: Despite the many health benefits of chili peppers, excessive consumption may cause stomach upset, especially for people with gastritis or excessive stomach acid. Variety: Maintaining a varied diet is key. In addition to chili peppers, make sure your recipe is rich in vegetables, fruits, whole grains, and protein sources to maintain a complete nutrient intake. With these simple adjustments, you can enjoy the delicious taste of chili peppers and its health benefits in your daily diet, while helping to control and prevent diabetes. Not only that, but these changes in eating habits will also make your table more colorful.