Spices, health and the Indian plate: Why chilli can be good for you—but moderation is still key

For millions of Indians, a meal without spices is unimaginable. From the fiery curries of Andhra Pradesh and Rajasthan to the aromatic wazwan of Kashmir, spices are deeply woven into the country’s culinary traditions. Yet beyond flavour, people increasingly wonder about whether the ingredients that make food hot may also influence health.

The truth is they do, and surprisingly in a positive way.

Over the years, research has suggested that capsaicin—the compound responsible for the heat in chilli peppers—may offer several health benefits, including modest improvements in metabolism, reduced inflammation and a lower risk of cardiovascular disease. In 2015, a major study published in the British Medical Journal showed an association between consuming spicy food and longevity. Scientists studied thousands of people over several years and found that, even after adjusting for variables like physical activity, smoking, red meat intake, and fruits and vegetables, those who consumed spicy food lived longer.

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Since then, many studies have corroborated these findings.

But experts caution that these findings should not be interpreted as a license to consume unlimited amounts of spicy food.

“The greatest benefits are seen when spices are part of an overall balanced dietary pattern rich in vegetables, legumes, whole foods, healthy fats and adequate protein,” says Dr Aijaz Ilmi, Senior Consultant in Preventive Wellness and Metabolic Diseases, Healthone Hospital.

More than just heat

Capsaicin has become one of the most studied compounds in nutrition science. Laboratory and animal studies have demonstrated anti-inflammatory, antioxidant and metabolic effects, while human studies suggest it can modestly increase energy expenditure and improve satiety.

“Chilli peppers, particularly their active compound capsaicin, have attracted significant scientific interest over the past two decades. While laboratory and animal studies have shown impressive biological effects, human evidence is more modest but increasingly encouraging,” Dr Ilmi says.

Data across numerous studies indicate that certain spicy foods can raise metabolic resting rate, slow appetite, help burn calories, and reduce obesity.

“Clinical studies have suggested capsaicin may produce a small increase in energy expenditure, modestly improve satiety, and contribute to better metabolic health when combined with a healthy lifestyle,” Dr Ilmi explains. “It also demonstrates anti-inflammatory and antioxidant properties.”

Large population-based studies have linked regular chilli consumption with lower rates of cardiovascular disease and reduced overall mortality. Another study found that spicy food, specifically chilli peppers and capsaicin, can increase HDL or good cholesterol, lowering the risk of heart attacks.

“Several observational studies and meta-analyses have found that people who regularly consume chilli peppers tend to have lower rates of cardiovascular mortality,’’ says Neelanjana Singh, author and senior nutritionist.

Singh, however, says that this benefit cannot be attributed to chilli alone.

“There is good scientific evidence that chilli peppers have health benefits, but we cannot claim that eating chillies alone will help people live longer. These are observational studies,” says Singh.

Busting the stomach myth

Perhaps one of the most enduring misconceptions is that spicy food inevitably damages the stomach.

Current evidence paints a different picture.

“Capsaicin does not cause stomach ulcers; in fact, it may stimulate protective mucus production and improve blood flow to the stomach lining,” says Dr Ilmi. “The major cause of most peptic ulcers remains Helicobacter pylori infection or prolonged use of painkillers such as NSAIDs.”

Some research also suggests capsaicin may positively influence the gut microbiome, potentially contributing to better digestive health.

However, spicy food is not suitable for everyone.

People with gastroesophageal reflux disease (GERD), active gastritis, inflammatory bowel disease during flare-ups, peptic ulcers or diarrhoea-predominant irritable bowel syndrome need to avoid spicy food.

“Individual tolerance should always guide intake,” Dr Ilmi advises.

Chilli and cancer benefits?

Some observational studies have reported an association between very high chilli consumption and certain gastrointestinal cancers, prompting concerns among consumers.

But experts say these findings require careful interpretation.

“Most evidence comes from observational studies where it is difficult to separate the effects of chilli from other factors such as tobacco, alcohol, smoked or pickled foods, nutritional deficiencies, obesity and socioeconomic differences,” says Dr Ilmi.

Current evidence does not support the conclusion that moderate chilli consumption causes cancer, and some studies have in fact found increased risk of stomach cancer in people having spicy food.

Is there a safe amount?

There is no universal recommendation for how much chilli people should consume because tolerance varies considerably.

“For most healthy adults, moderate use of chilli as part of regular cooking is safe and can be included in a balanced diet,” Dr Ilmi says.

“If spicy foods consistently cause abdominal pain, heartburn or diarrhoea, then the amount you’re consuming is probably more than your body tolerates. Tolerance is highly individual, and people should adjust their intake accordingly,” says Singh

Dr Ilmi says Importantly, people with diabetes and hypertension generally do not need to avoid chilli.

“In fact, spices can enhance flavour while helping reduce dependence on excess salt and calorie-rich sauces,” he says.

Looking beyond chilli

Experts believe discussions around spicy food should not focus solely on chilli but on the diversity of spices commonly used in Indian kitchens.

“Turmeric, cumin, coriander, ginger, garlic, cinnamon, black pepper, fenugreek and mustard seeds each contain bioactive compounds with potential health benefits,” he says.

Dr Ilmi recommends preparing meals with fresh ingredients- moderate amounts of chilli, avoiding reheated oils, limiting deep-fried and ultra-processed foods, and pairing spices with fibre-rich vegetables, pulses and adequate protein.

“The message is simple: no single spice can compensate for unhealthy,” says Dr Ilmi. “Spices should complement good nutrition, not compensate for poor dietary habits. In metabolic health, it is the overall quality of the plate—not the heat of the chilli—that determines long-term outcomes.”