Bell peppers are good for weight loss, as they’re low in calories. Raw red bell peppers, in particular, reduce appetite and burn belly fat, as they’re high in:
- fiber
- water
- vitamin C
- vitamin E
- carotenoids
Bell pepper are good for weight loss, as they’re low in calories!
Above all, bell peppers are good for weight loss because they have a few calories. They contain only 26 calories per 100g. A medium bell pepper has about 31 calories. A large bell pepper has about 42 calories![1]
Caloric 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.
Bell peppers reduce appetite
Also, bell peppers can reduce appetite for a long time, as they’re particularly high in fiber. Fiber has a huge satiating effect. It takes a lot 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!
Moreover, as all pepper varieties are particularly low in net carbs, they’re keto-friendly.
People on keto have a higher risk of inadequate intake of fiber. People with type 2 diabetes can regularly eat bell peppers as well.
Additionally, peppers are pretty high in water. They’re 92% water.
Foods high in water, fiber, and protein have a high satiating effect.[3]
How to eat bell pepper for weight loss?
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, spinach! Peppers are low in protein. A whole bell pepper has up to 1.6 grams of protein.
In addition, bell peppers are an excellent dietary source of vitamin C. Bell peppers are one of the richest foods in vitamin C. High vitamin C intakes are beneficial for weight loss! Vitamin C improves insulin sensitivity, reduces appetite, and fights oxidative stress which can lead to obesity!
Prefer to eat raw bell peppers. They’re great in salads or sandwiches. Vitamin C is very vulnerable to heat. Cooking destroys it.
Vitamin A & 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). Other common foods, which are good for weight loss, due to their high carotenoid content, are carrots, spinach, and tomatoes![4]
High carotenoid levels are crucial for weight loss. Obese people have low blood concentrations of carotenoids.[5]
Carotenoids are compounds that protect us from oxidative stress. Chronic oxidative stress can lead to obesity! Moreover, overweight people have a higher risk of developing oxidative stress.
Actually, red bells contain more carotenoids, phenols, and flavonoids than other peppers. Green, yellow, and orange bell peppers have a much lower antioxidant content.[6]
| 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.[7]
Vitamin E in peppers 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, 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 too many if you want to lose weight.
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! It:[8]
- increases satiety
- 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]
