Peppers support weight loss, as they keep us full for hours with only a few calories. They also burn belly fat as they’re rich in fiber, vitamin E, carotenoids and purified water, and above all, they’re among the best natural sources of vitamin C and capsaicin!
Prefer consuming them raw in salads or sandwiches as cooking methods may deteriorate their nutritional value.
1. Bell peppers are low in calories!
Above all, bell peppers are good for weight loss because they contain only 26 calories per 100g. A medium bell pepper has about 31 calories. A large bell pepper has about 42 calories![1]
A calorie deficit is important for weight loss. Eat lots of high-volume, low-calorie foods in order to follow a hypocaloric diet for weight loss for a long time.
2. They reduce hunger
Also, bell peppers can reduce appetite for hours, as they’re particularly high in fiber. Most pepper varieties have between 2 and 3 grams of fiber per 100g! A banana pepper provides 9% of the Daily Value!
Fiber has a huge satiating effect. It takes lots of space in the stomach, and it slows down digestion. A diet high in fiber significantly reduces the risk of obesity and other chronic diseases.[2]
Unfortunately, most people fail to consume adequate amounts. Eating many vegetables, fruits, beans, and whole grains is the best way to boost your daily fiber intake!
3. They manage postprandial Glucose responses
Moreover, as all pepper varieties are particularly low in net carbs and high in fiber, they have a very low Glycemic Index.
In fact, they reduce the total postprandial glucose response of a meal. So, you could add them to recipes with foods high in carbs.
In addition, peppers are keto-friendly. As people on keto may have a hard time consuming adequate amounts of fiber, peppers could be a great addition to their diet routine!
People with type 2 diabetes can regularly eat bell peppers as well.
4. Hydrate the body
Additionally, peppers control total glucose response after a meal and reduce appetite, as they’re 92% water.
Foods high in water, fiber, and protein have a high satiating effect.[3]
Eating foods high in water plays a crucial role in keeping the body well-hydrated. Their consumption is particularly beneficial for those who don’t like drinking tap water. Only a well-hydrated body burns belly fat effectively.
Peppers, as well as all fruits, contain high-quality, purified water. They’re natural water filters.
Most noteworthy, they provide electrolytes as well. Replenishing lost electrolytes is as important as replenishing fluids. Otherwise, the metabolism may be decreased.
5. Vitamin C burns belly fat
In addition, bell peppers are an excellent dietary source of vitamin C. Bell peppers are one of the richest foods in vitamin C, containing 128 mg per 100g. Just a pepper can provide more than 2 times the recommended daily intake!
High vitamin C intakes are beneficial for weight loss! Among others, vitamin C improves insulin sensitivity, reduces appetite, and fights chronic low-grade oxidative stress which can lead to obesity!
6. Carotenoids in peppers enhance weight loss!
Furthermore, bell peppers are good for weight loss because they have a high antioxidant content. They’re particularly high in carotenoids!
Carotenoids, such as beta-carotene, lutein and zeaxanthin have been linked to a lower Body Mass Index (BMI). Carotenoids protect from oxidative stress.
Keep in mind that obese people have low blood concentrations of carotenoids.[4]
Actually, red bells contain more carotenoids, phenols, and flavonoids than other peppers. Green, yellow, and orange bell peppers have a much lower antioxidant content.[5]
| vitamin A (IU) | beta-carotene (mcg) | lutein & zeaxanthin (mcg) | vitamin E (mg) | |
| red | 3,130 | 1,620 | 51 | 1.58 |
| green | 370 | 208 | 341 | 0,37 |
| yellow | 200 | 120 | – | – |
For instance, red bell peppers are pretty high in vitamin A. Vitamin A is vital for burning belly fat for energy! Also, it improves insulin sensitivity.[6]
Other common foods, which are good for weight loss, due to their high carotenoid content, are carrots, spinach, and tomatoes! In fact, tomato products are the main dietary source of lycopene for Americans.[7]
7. Vitamin E supports weight loss
Moreover, red bell peppers are an excellent dietary source of vitamin E. In fact, red bell peppers and spinach are the richest common vegetables in vitamin E.
Bell peppers contain 1.58 mg of vitamin E per 100g. A large bell pepper provides up to 2.6 mg of vitamin E or 17% of the DV.
Vitamin E is important for weight loss. It improves insulin sensitivity and reduces oxidative stress and inflammation.
Seeds and nuts, such as sunflower seeds, almonds, pistachios, and hazelnuts, are also great natural sources of vitamin E. But, they’re calorie-dense foods. You shouldn’t consume high amounts if you want to lose weight. On the contrary, raw peppers can’t practically make you gain weight.
8. Capsaicin burns belly fat
Additionally, certain peppers burn belly fat, as they contain capsaicin. Capsaicin is a chemical that causes a burning sensation. According to many studies, capsaicin is beneficial for weight loss, as it:[8]
- may have an appetite-suppressing effect
- boosts metabolism
- prevents the development of new fat tissue
- enhances fat burning
But, bell peppers contain none or negligible amounts of capsaicin. You should prefer hot chili peppers in order to burn more belly fat. Jalapeño, cayenne, and Tabasco are popular peppers with high amounts of capsaicin.[9]
Which pepper variety burns more belly fat?
There is no specific pepper variety that is proven to burn belly fat on its own. Maybe chili peppers may help burn more belly fat due to their high concentration of capsaicin.
The effect of capsaicin on weight loss is generally modest, though. It’s important to note that no single food or ingredient can magically melt away belly fat.
Weight loss and fat reduction are complex processes that involve a combination of a balanced diet, regular physical activity, and a healthy lifestyle.
If you enjoy spicy foods, incorporating moderate amounts of chili peppers or hot sauces into your meals might add flavor without significantly impacting your calorie intake.
However, it’s crucial to focus on overall dietary patterns and lifestyle choices for sustainable and effective weight management.
How many peppers can I eat while dieting?
While peppers are generally safe for most people, consuming excessively large quantities could potentially lead to digestive discomfort for some individuals due to the presence of compounds like capsaicin.
Also, the sudden rise in fiber intake may cause digestive issues like bloating or gas. Better to increase fiber consumption gradually.
Up to two peppers a day is rather unlikely to cause any adverse effects on healthy people.
However, it’s essential to consider your overall dietary balance and not solely focus on one type of food. Variety is key to a well-rounded and nutritious diet.
Eating a diverse range of fruits, vegetables, lean proteins, and whole grains ensures you get a broad spectrum of essential nutrients.
Additionally, if you have any specific health conditions or concerns, it’s advisable to consult with a healthcare professional or a registered dietitian to ensure that your diet aligns with your health goals and requirements.
Can peppers make you fat?
Certainly, peppers, especially varieties like banana peppers, are low in calories and rich in nutrients, making them a healthy choice for many diets. You can’t gain weight eating raw peppers.
However, the cooking methods and ingredients used can affect the overall calorie content of the dish.
Pan-frying or deep-frying peppers in oil can significantly increase the calorie content of the dish. Actually, all vegetable oils are among the most calorie-dense foods you eat. Just a tablespoon provides about 125 calories!
In other words, a tablespoon of any vegetable oil has almost the same calories as 4 peppers!
In addition, coating peppers in breadcrumbs or batter before frying adds extra calories and may contribute to weight gain.
Adding high-calorie cheese or creamy sauces to pepper dishes can increase the overall calorie count as well.
Moreover, many people gain weight because they overeat meals with healthy ingredients. Using peppers and other vegetables or fruits for a high-calorie meal won’t make it better for losing weight. Thus, including high-fat and processed meats with peppers can contribute to a higher calorie content.
How to eat bell pepper for weight loss?
How to cook peppers?
To promote weight loss, consider healthier cooking methods such as roasting, grilling, or sautéing with minimal oil.
Use herbs and spices for flavor instead of relying on high-calorie sauces, and include a variety of vegetables in your dishes. Moderation and balance are key.
Prefer to eat raw bell peppers. They’re great in salads or sandwiches. Vitamin C is very vulnerable to heat. Cooking destroys it.
Recipe Ideas
For the maximum satiating effect, we should consume bell peppers with animal-derived foods, or plant-based foods high in protein, like beans, mushrooms, kale, and spinach! Peppers are low in protein. A whole bell pepper has up to 1.6 grams of protein.
Furthermore, you could add various herbs and vegetables to your dishes to skyrocket your antioxidant intake.
Here are 13 healthy, easy, and quick recipe ideas to incorporate peppers into your diet routine:
- Mushroom and pepper pizza: Top a whole-grain pizza crust with tomato sauce, bell peppers, mushrooms, and a sprinkle of cheese.
- Egg stuffed peppers: Cut bell peppers in half, remove seeds, and crack an egg into each half. Bake until the eggs are set.
- Chicken and pepper stir-fry: Stir-fry strips of chicken with bell peppers, broccoli, and snow peas. Season with soy sauce and ginger.
- Quinoa and pepper salad: Toss cooked quinoa with diced bell peppers, cucumber, cherry tomatoes, and feta. Dress with lemon vinaigrette.
- Greek salad with peppers: Combine diced bell peppers, cucumber, cherry tomatoes, olives, and feta. Dress with olive oil and oregano. This is a traditional Mediterranean dish.
- Pepper and goat cheese omelet: Whisk eggs and pour over sautéed bell peppers. Add crumbled goat cheese and fold it into an omelet.
- Salmon and pepper skillet: Cook salmon in a skillet with bell peppers, garlic, and lemon juice. Serve over quinoa.
Vegan Recipe Ideas
- Stuffed bell peppers: Mix lean ground turkey, quinoa, black beans, corn, and salsa. Stuff bell peppers and bake until tender.
- Avocado and bell pepper salsa: Dice bell peppers, tomatoes, and avocado. Mix with lime juice, cilantro, and salt for a tasty salsa.
- Grilled veggie skewers: Thread bell peppers, cherry tomatoes, and zucchini on skewers. Grill and drizzle with olive oil and herbs.
- Sautéed bell peppers and chickpeas: Sauté bell peppers, chickpeas, and spinach in olive oil. Season with cumin, paprika, and garlic.
- Roasted red pepper hummus: Blend roasted red peppers with chickpeas, garlic, tahini, and lemon juice to make a flavorful hummus.
- Pepper and Lentil Soup: Combine diced bell peppers with lentils, tomatoes, and vegetable broth.
Raw, cooked, or pickled peppers for weight loss & good health?
Raw peppers are the healthiest choice for your daily eating routine.
Above all, they retain maximum nutrient content. Cooking and pickling methods can lead to nutrient loss. For instance, most vitamin C is destroyed, as it’s very vulnerable to heat.
Moreover, raw peppers provide a crunchy texture, which some people enjoy in salads and raw dishes. The crunchiness may also promote the feeling of fullness.
However, some people may find it difficult to digest or dislike the taste of raw pepper. In this case, it is better to cook them.
Pickled peppers could also be a part of a low-calorie diet plan, but better to avoid their regular consumption. They may contribute to increased sodium intake if consumed excessively.
You could use small portion sizes to add a unique tangy flavor to dishes though.
Bell peppers or other summer fruits & vegetables for weight loss?
Bell peppers, along with other summer fruits and vegetables, can be excellent choices for weight loss due to their nutrient density and low-calorie content.
There is no magic food for weight loss. Healthy eating habits, moderate exercise, and a good night’s sleep are your ticket to a lean body.