Do bell peppers help lose weight?

bell peppers for weight loss

Eating bell peppers is good for weight loss, as they’re low in calories and reduce appetite. Also, vitamins A, C, D and carotenoids in peppers burn belly fat!

How many calories in a bell pepper?

Bell peppers are pretty low in calories. Actually, 100g contain only 26 calories. Moreover, a medium bell pepper has about 31 calories, and a large bell pepper has up to 42 calories![1]

Moreover, as all pepper varieties are particularly low in carbs, they’re great for a ketogenic diet. People with type 2 diabetes can eat them regularly as well.

Also, as peppers keep you full for a long time, they can help you lose weight. They can help you consume fewer calories than you burn, promoting caloric deficit.

Bell peppers reduce appetite

Also, bell peppers can reduce appetite for a long time. They’re particularly high in fiber. A medium pepper has about 2.5g of fiber, or 9% DV (Daily Value)!

A diet high in fiber significantly decreases the risk of obesity and other chronic diseases.[2]

Unfortunately, most people fail to consume adequate amounts. Eating lots of vegetables, fruits, beans, and whole cereal is the best way to boost your daily fiber intake!

Additionally, peppers are pretty high in water. In fact, they’re 92% water.

Foods high in water, fiber, and protein tend to have the highest satiating effect.[3]

So, you should eat peppers with foods high in protein, such as beans, in order, to control hunger!

Peppers have a low-protein content. Actually, a bell pepper has up to 1.6g of protein.

Don’t cook bell peppers to lose more body weight

Most noteworthy, bell peppers are an excellent dietary source of vitamin C. High vitamin C levels are necessary for weight loss! For instance, vitamin C improves insulin sensitivity, reduce appetite, and fight oxidative stress which may lead to obesity!

100g of bell pepper has about 80-180 mg of vitamin C. This dose is about 90-200% DV (Daily Value)! In fact, bell peppers are among the richest foods in vitamin C.

Prefer to eat them raw in salads at summer. Vitamin C protects the skin from UV radiation and prevents skin aging! Additionally, you should avoid cooking them. Vitamin C is vulnerable to heat. Cooking will destroy most of it.

Vitamin A & carotenoids in peppers enhance weight loss!

Furthermore, bell peppers are good for weight loss because they have a pretty high antioxidant content. In fact, they’re particularly rich in carotenoids!

High carotenoid levels are crucial for losing body weight easy. On the contrary, obese people have low blood concentrations of carotenoids.[4]

Carotenoids are compounds that protect us from oxidative stress. Chronic oxidative stress leads to obesity!

Moreover, overweight people have a higher risk of developing oxidative stress, due to a higher amount of fat tissue!

Keep in mind that red bell peppers have the highest antioxidant activity! Actually, they contain much more carotenoids, phenols, and flavonoids than other peppers. Green, yellow, and orange bell peppers have a much lower content of antioxidants![5]

vitamin A (IU)beta-carotene (mcg)lutein
& zeaxanthin (mcg)
vitamin E (mg)
Antioxidant content of different bell pepper varieties (per 100g).

For instance, red bell peppers are pretty high in vitamin A. Vitamin A is vital for burning body fat for energy! Also, it improves insulin sensitivity.[6]

In fact, carotenoids, such as beta-carotene, lutein and zeaxanthin have been linked to a lower Body Weight Index (BMI).[7]

Other common foods, which are good for weight loss, due to their high carotenoid content, are carrots, spinach, and tomato!

Vitamin E in peppers burns fat

Moreover, red bell peppers are an excellent dietary source of vitamin E. 100g contains 1.58 mg of vitamin E. A large bell pepper contains up to 2.6 mg of vitamin E, or 17% DV.

Vitamin E is important for weight loss. It improves insulin sensitivity, reduces oxidative stress and inflammation.

In fact, red bell peppers and spinach are among the highest vegetables in vitamin E. They’re the best source of vitamin E for people who want to lose weight, as they’re pretty low in calories as well!

Seeds and nuts, such as sunflower seeds, almondspistachios, and hazelnuts, are also great sources of vitamin E. But, they’re calorie dense foods. You shouldn’t consume more than 1-2 handfuls a day, if you want to lose weight.

Capsaicin burns belly fat

Additionally, peppers may burn more body fat, as they contain capsaicin.

Capsaicin is a chemical which causes a burning sensation.

According to many studies, capsaicin is highly beneficial for weight loss! It increases satiety, boosts metabolism, prevents the development of new fat tissue, and enhances fat burn![8]

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 containing high amounts of capsaicin.[9]

Red, green, or yellow bell peppers burn more fat?

Actually, all bell peppers are good for weight loss. They’re pretty low in calories and keep us full for a long time. You should eat all of them! But, red bell peppers are the richest bell pepper in carotenoids, and vitamins A, C & E. Certainly, they’re the best option for weight loss, and losing belly fat!