Is Cayenne Good for Weight Loss? Experts Share the Metabolism-Boosting Power of Spicy Peppers
- Woman's World
- Jun 13
- 3 min read
When it comes to natural ways to boost weight loss, cayenne pepper is one spicy ingredient that gets a lot of buzz. Thanks to capsaicin, the compound that gives cayenne its signature heat, some claim it can ramp up metabolism, curb appetite and help with shedding pounds. But can sprinkling a little spice into your diet make that much of a difference? We spoke to healthcare professionals to get the facts on cayenne pepper for weight loss.
Why cayenne pepper is linked to weight loss
Cayenne’s connection to weight loss comes down to capsaicin, the active component responsible for the fiery kick in spicy foods like chili peppers. “Capsaicin may stimulate calorie burning through a process called thermogenesis, which can slightly increase metabolic rate temporarily,” explains Dawn Menning, MS, RD, CDCES, director for digital health at Nutu.
Thermogenesis causes the body’s internal temperature to rise slightly, allowing it to burn more calories. By increasing metabolism, the cayenne pepper may additionally suppress appetite. “Cayenne pepper blunts hunger by reducing ghrelin production, the hunger hormone,” adds Trista Best, MPH, RD, LD, registered dietitian at The Candida Diet. “Some individuals who practice intermittent fasting will add cayenne pepper to their beverages to blunt their hunger during longer fasts.”
Other research suggests the weight-loss benefits of capsaicin don’t stop there: The compound may enhance fat oxidation, the process of burning stored fat. This means your body could burn more fat for energy after consuming it, which is crucial in weight loss.
Do these claims hold up?
While these health benefits sound promising, they’re often not dramatic and can vary depending on the individual and the amount consumed. “Cayenne pepper may slightly increase calorie burn, but the effects are modest and not likely to result in significant weight loss on its own,” says Menning. “It may be considered as a small part of a broader weight management strategy.” So adding cayenne pepper to your meals won’t hurt, but it’s not a substitute for consistent habits like balanced eating and regular exercise.
How to enjoy the weight-loss benefits of cayenne pepper
If you’re curious about trying cayenne pepper for its potential benefits, a little goes a long way.
Start with small amounts, says Menning, between a quarter and half a teaspoon, as suddenly adding spice to your diet may do more harm than good. “Some people may be sensitive to capsaicin and could experience diarrhea, worsening symptoms of acid reflux or vomiting,” she cautions.
If you’re new to using cayenne pepper, you may be wondering what it works with. “Cayenne pepper is a versatile pepper and spice that can be used in a wide variety of recipes and even beverages,” says Best. Here are a few easy ways to incorporate it into your meals:
Scrambled eggs: Add a pinch of cayenne pepper to your morning scramble for a flavorful punch.
Soup: Stir a small amount of cayenne pepper into broth-based soups like chicken or vegetable soup.
Roasted veggies: Toss your favorite vegetables with olive oil, cayenne pepper and garlic powder before roasting.
Salad dressing: Whisk together olive oil, lemon juice, a dash of cayenne and a pinch of salt for a spicy vinaigrette.
Popcorn: Sprinkle a little cayenne over freshly popped popcorn for a snack with a kick.
What about capsaicin supplements?
“Capsaicin supplements, often taken in capsule form, provide a standardized dose of capsaicin and are often marketed for weight loss,” explains Michelle Routhenstein, MS, RD, CDCES, CDN, cardiology dietitian at Entirely Nourished. However, it’s important to speak with your doctor first.
“I advise caution with high-dose capsaicin supplements, as I’ve seen them lead to digestive issues like gastritis and heartburn,” Routhenstein notes, adding there isn’t strong evidence to support that high-dose supplements are necessary.
The bottom line on cayenne for weight loss
Cayenne pepper (and capsaicin) may offer a small edge in your weight loss journey by slightly boosting metabolism and helping you feel fuller. However, they aren’t miracle workers. “Thinking of capsaicin as a magic pill for weight loss is unreasonable,” emphasizes Shelley Balls, MDA, RDN, LDN, a registered dietitian and nutritionist for Flawless Bloom. “Instead, use cayenne pepper in home-cooked dishes and focus on putting more effort and time into the things we do know can make a big impact on weight and overall health.”
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