Shanghai Jiao Tong University research: Eating chili peppers is very beneficial for diabetes, is it better to eat dried chili peppers or fresh chili peppers

Reference:
[1] Min Wu, Guangping Song, et al., Innervation of nociceptor neurons in the spleen promotes germinal center responses and humoral immunity, Cell, May 20, 2024. DOI: https://doi.org/10.1016/j.cell.2024.04.027
[2] Anti-inflammatory effect of capsaicin in Helicobacter pylori-infected gastric epithelial cells. 2007 Oct;12(5):510-7. doi: 10.1111/j.1523-5378.2007.00521.x.
[3] “Today’s Wellness | Can Guangdong People Really Not Eat Spicy Food? Who Can Eat It?”. Yangcheng Evening News Lingnan Famous Doctors. 2024-02-06
Grandpa Li, 56 years old, a native of Guangdong. Like many Guangdong friends, he doesn’t like spicy food.
Two years ago, when Grandpa Li had a physical examination, he found his blood sugar a bit high. Since then, his wife has been adding chili to the dishes in various ways, always saying, “Chili is good, it can help you control blood sugar!”
Grandpa Li was skeptical: can chili really control diabetes?
1. Study by Shanghai Jiaotong University: Eating chili is good for diabetes
Academician Ning Guang and his team from Ruijin Hospital Affiliated to Shanghai Jiaotong University, by analyzing catering internet data and data from the Chinese chronic disease monitoring network, discovered a phenomenon: regions that prefer fried, grilled, and sweet foods have a higher incidence of diabetes, while regions that enjoy spicy flavors have relatively lower diabetes rates.
Why is eating chili good for blood sugar? Studies suggest that spicy foods help control blood sugar.
First, capsaicin promotes insulin secretion. In Jamaica, chili is used as a food ingredient for assisting in treating diabetes. Research shows that capsaicin in chili helps promote insulin secretion. Professor Ning Guang’s team also found that consuming chili can significantly improve fasting and postprandial blood sugar levels.
Second, eating chili increases energy consumption. Consuming chili not only promotes blood circulation but also increases the body’s energy expenditure. Therefore, among those who enjoy spicy food, the incidence of diabetes is lower.
Although eating chili is beneficial for blood sugar control, it is not enough to rely solely on eating chili to rescue high blood sugar.
On December 26, 2023, a report published in the Journal of the American Medical Association Internal Medicine by the research team at MIT Sloan School of Management indicated that compared to the control group not receiving dietary control, subjects who adhered to a healthy diet for a year did not show significant differences in blood sugar levels.
“Medical Express” commented that this study indicates that for those who have been nutritionally deficient in the long term, relying solely on dietary changes to treat diabetes is insufficient.
2. Eating chili regularly may lead to longer life, chili lovers gain benefits
Eating chili is not only friendly to blood sugar but also brings many benefits to the body.
1. Longevity
A large prospective cohort study published in the “British Medical Journal” found that compared with people who eat chili less than once a week, those who eat chili 6-7 times a week have a 14% lower risk of all-cause mortality and a 22% lower risk of ischemic heart disease mortality.
2. Cardiovascular protection
A study published in the “Journal of the American Heart Association” found that people who eat chili more than 4 times a week have a 31% reduction in the risk of death from cardiovascular disease.
A survey conducted by Harvard University on 500,000 Chinese people found that people who eat chili regularly have a lower likelihood of dying from cancer, heart disease, and respiratory diseases than those who do not eat chili regularly.
3. Boosting immunity
On May 20, 2024, a research group from the Military Science Academy published a research paper in the journal “Cell,” revealing that sensory nerve fibers are widely distributed not only in the spleen but also extend along blood vessels to the B-cell area. Activating this pathway can significantly enhance humoral immune function and the body’s antiviral capabilities.
4. Against Helicobacter pylori
In a study entitled “Anti-inflammatory Effect of Capsaicin in Helicobacter pylori-Infected Gastric Epithelial Cells,” scientists found that capsaicin can reduce the release of the pro-inflammatory cytokine interleukin-8 (IL-8) from gastric epithelial cells infected with Helicobacter pylori by inhibiting the nuclear factor kappa B signaling pathway.
3. How to eat chili healthily? Is dried chili better or fresh chili better?
Eating chili requires a method to enjoy both taste and health. Here are a few suggestions to help you eat chili healthily.
To eat chili healthily, first, eat in moderation. Everyone has different tolerances to chili, and moderation means not exceeding your personal gastrointestinal capacity to avoid discomfort. Generally, it is recommended not to consume more than 100 grams of fresh chili per day and not more than 10 grams of dried chili.
Second, when choosing chili, you can select different chili degrees based on personal taste and health conditions. Fresh chilis have high vitamin C content and are suitable for quick cooking to preserve nutrients, while dried chilis are suitable for long-term storage, have a strong flavor, and are suitable for use as a seasoning or for enhancing aroma.
The cooking method is also crucial. It is recommended to stir-fry over high heat quickly, avoiding long-term high-temperature cooking to reduce nutrient loss, especially vitamin C.
Additionally, when eating chili, you can pair it with some cooling foods like bitter gourd, lettuce, etc., to neutralize the spiciness and reduce stimulation to the gastrointestinal tract.
However, Professor Huang Suiping, a leading expert in spleen and stomach diseases at Guangdong Provincial Hospital of Traditional Chinese Medicine, cautions that although chili is good, two types of people should eat less chili:
The first type is those with yin deficiency constitution, who are prone to dry mouth and constipation. Chili induces sweating, which leads to less body fluids.
The second type is those with damp-heat constitution. Chili can exacerbate damp-heat conditions, making them more prone to internal heat, so it is advisable to eat less chili.
In conclusion, eating chili should be based on your health condition, enjoy in moderation to satisfy your taste buds while maintaining good health.
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