hot chillies can improve dieting · in weight management. the claim: eating chillies can help you...
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LIFESTYLE › HEALTH HITS AND MYTHS
PUBLISHED : Monday, 03 June, 2013, 12:00amUPDATED : Monday, 03 June, 2013, 9:41am
Sasha [email protected]
Hot chillies can improve dieting
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Red chillies contain a group of chemicals, which are believed to play a beneficial rolein weight management.
The claim: eating chillies can help you lose weight.
The straight answer: yes
The facts: if you're trying to slim down, you might want to start adding a littlespice to your meals. In addition to their high vitamin C and beta-carotenecontent, red chillies also contain a group of chemicals called capsaicinoids,and their sister compounds capsinoids, which are believed to play abeneficial role in weight management. These chemicals are found in thewhite membrane in the chilli and are what give the pungent pod its "heat".They bind to a receptor called TRPV1, a pain nerve cell located underneaththe top layer of the tongue, causing that familiar burning sensation.
The TRPV1 receptor also detects and regulates body temperature,according to registered dietitian Charmain Tan from Seventeen NutritionConsultants.
According to a 2012 study carried out by researchers Stephen Whiting,Emma Derbyshire and B. K. Tiwari, capsaicinoids fight flab in three ways: byboosting the body's fat-burning abilities, speeding up the metabolism and
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They push the bodyto burn stored fat asfuel and aid weightloss by raising bodytemperature
reducing energy intake by suppressing hunger pangs.
Regular consumption of chillies was specifically observed to reduceabdominal fat, which is known to increase one's risk of heart disease.
A University of California at Los Angelesstudy conducted in 2010 also found that,when included as part of a low-calorie diet,chillies push the body to burn stored fat asfuel and aid weight loss by raising bodytemperature, a process called thermo-genesis.
And in yet another 2010 study performed byresearchers in Korea, capsaicinoids were shown to have a significantinhibitory effect against the build-up of body fat.
How these compounds work is not understood, but it is thought that they acton the TRPV1 receptor to decrease hunger, increase satiety, reduce insulin,and increase energy expenditure.
Is your stomach sensitive to large amounts of chilli? You don't have tooverdose on the stuff to enjoy its effects. Brian Leung, a naturopathic doctorfrom the Integrated Medicine Institute says that consuming one-fiftieth of anaverage-sized red chilli per day can burn 60 to 120 calories. For somethingless spicy, go for green chillies, which also boast some fat-fighting properties.
Capsaicinoid supplements may produce negative side effects such asstomach discomfort, heartburn and ulcers, so do not take these withoutconsulting your doctor.
Despite their impressive fat-burning and appetite-reducing powers, chilliesare not the magic bullet for weight loss, says Daphne Wu, a British state-registered dietitian and Hong Kong PhD researcher. Weight loss occurswhen you expend more calories than you take in.
The Whiting study found that regular consumption of chillies burned about 50calories a day, resulting in a significant weight loss after one to two years.
But Wu says that you can shed the same number of calories by drinking one-third less of a can of cola or walking one kilometre a day.
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But there is no denying that, as part of a healthy and balanced diet, thissmall, fiery fruit can play an active and important role in weight management.
This article appeared in the South China Morning Post print edition asThanks to chillies, dieting is hotting up
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This article is now closed to comments
Chris TurnerJun 3rd 2013
6:55pm
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