Jerusalem Post

ByDR. MAYA ROSMAN

It burns the tongue, stimulates the digestive system, raises the heart rate, and more. Here’s everything you need to know about hot pepper and its effects on the body.

It burns the tongue, stimulates the digestive system, raises the heart rate—and also sparks quite a few debates. Does hot pepper really cause weight gain? Is it dangerous for people with stomach issues or, on the contrary—does it actually aid healing? And what about its effect on blood pressure, pain, sugar levels, and inflammation?
In this article, we’ll talk about what you need to know about hot pepper—from the health benefits supported by research, to the myths that still circulate online, and the differences between pepper varieties, their levels of spiciness, and who should be cautious.
An insane amount of vitamin C

Beyond the flavor—there are also health benefits. Hot peppers are considered one of the richest natural sources of vitamin C: While an orange contains about 50 mg of vitamin C per 100 grams, red hot pepper can contain four times as much or more—up to 240 mg per 100 grams.

Vitamin C is essential for proper immune system function, wound healing processes, iron absorption, and maintaining healthy skin—and the advantage of peppers is that their vitamin C content is preserved even after cutting, freezing, or pickling.

In addition, the active compound in hot peppers—capsaicin—is not only what causes the “burning” in the mouth, but also carries a wide range of metabolic effects. Studies have found that capsaicin promotes the release of endorphins (the feel-good hormones), contributes to a feeling of fullness, and may even help reduce calorie intake at the next meal.
Large-scale studies have also found a link between regular consumption of hot peppers and a lower risk of cardiovascular disease—possibly due to capsaicin’s anti-inflammatory effects and its potential impact on blood pressure and blood fat levels.

What happens in the body when you add spice to your food?
When we eat hot pepper, the active compound—capsaicin—binds to receptors in the nervous system responsible for sensing pain and heat. The result? The body “thinks” it’s on fire—and reacts accordingly:

The body releases endorphins—natural painkillers, which can improve mood and reduce temporary pain sensation.
A slight increase in heart rate and body temperature, sometimes even causing sweating. This is why spiciness may help speed up metabolism (though the effect is relatively small).
Blood vessel dilation—which can ease nasal congestion and help clear the airways.
Slight improvement in digestion—thanks to increased blood flow to the stomach and the secretion of saliva and digestive acids.
Some studies suggest that moderate consumption of spicy foods may help regulate blood sugar levels, reduce appetite, and even have anti-inflammatory effects.
Improvement in sugar, insulin, and inflammation levels: In studies on diabetic mice, capsaicin contributed to better glucose control, reduced insulin levels, and decreased levels of inflammatory cytokines (TNF-α, IL-1β, IL-6).
Important to remember: Spicy food is not suitable for everyone—it may worsen digestive sensitivity in people with reflux, ulcers, or irritable bowel syndrome.
Does hot pepper cause weight gain?
There’s a popular myth that says: Hot pepper makes us eat more bread—to “neutralize” the burning sensation in the mouth—and therefore actually contributes to weight gain. But the truth is that capsaicin, the active compound in hot peppers, may actually help with weight loss: Studies have found it increases metabolism, improves satiety, and even reduces cravings for sweets.
According to research, it even led to decreases in metabolic indicators and waist circumference—a meta-analysis of 15 studies on capsaicin found that supplement intake led to an average reduction of 0.25 BMI points and 1.12 cm (which is significant!) in waist circumference compared to a control group.
So where did the myth come from? Probably from habit. When people eat something very spicy, the mouth feels like it’s on fire—and many instinctively reach for bread, pita, or a bite of potato to soothe the burn. But that’s a behavioral response, not a direct effect of the spiciness itself. In other words, it’s not the pepper that makes you gain weight—it’s the choices you make alongside it.
Want to enjoy spicy food without breaking your diet? Try adding it to vegetables, legumes, or plain yogurt—without bread on the side.
Pickling and nutritional value
Many people ask whether pickling hot peppers affects their nutritional value, and the answer is—pickling can slightly reduce the amount of vitamin C in hot peppers—because vitamin C is sensitive to heat, light, and oxidation.However, compared to cooking (which can cause a loss of up to 50–60% of the vitamin), in cold pickling (such as in a vinegar jar without heating)—most of the vitamin C is preserved, especially if the jar is stored in a cool, shaded place. So yes—there is a certain reduction, but it’s usually moderate.
In contrast, capsaicin is not destroyed in pickling. It’s a very stable compound—it withstands heat, acidity, and normal storage conditions. The meaning: The spiciness, and the physiological effects of capsaicin—remain even after pickling.
Pickling doesn’t “cancel out” the benefits of the pepper—on the contrary, it allows for convenient and long-term consumption.
What happens when cooking or frying hot pepper?
Vitamin C is one of the most sensitive vitamins—to heat, light, and oxygen. During cooking, especially at high temperatures or for long durations, a significant loss of the vitamin occurs—sometimes between 40% to 60% or even more.For example, when cooking hot pepper in a soup or pan for a long time, most of the vitamin C doesn’t survive.
Capsaicin, on the other hand, is not destroyed by cooking or frying. It’s an especially stable chemical compound—it withstands temperatures above 200°C. Therefore, cooked or fried hot pepper still retains its spiciness, as well as the metabolic and physiological effects associated with capsaicin.
For Dr. Maya Rosman’s course: How to improve your health and lose weight in a sane and reasonable way, click here