If you’ve ever found yourself reaching for seconds (or thirds!) at dinner, only to feel uncomfortably full later, you’re not alone. Many of us in the Seniors Discount Club have spent a lifetime perfecting our favourite recipes, but sometimes, our taste buds can lead us astray—especially when it comes to portion control. But what if there was a simple, tasty trick to help you eat less without feeling deprived? Good news: scientists have found one, and it’s as easy as adding a little spice to your life!

The Surprising Power of Spice

Researchers at Penn State University’s Sensory Evaluation Centre have discovered that adding a bit of heat to your meals—think a sprinkle of dried chilli or a dash of hot sauce—can actually help you eat less overall. Their study, soon to be published in Food Quality and Preference, found that the 'oral burn' from spicy foods doesn’t just wake up your taste buds; it also slows down your eating and reduces the total amount you consume.

Chillies are readily available to give meals a bit of heat and kick. Image Credit: Pexels/Nataliya Vaitkevich

Dr Paige Cunningham, the lead author and a nutritional sciences expert, explained: ‘We know from previous studies that when people slow down, they eat significantly less. We suspected that making a meal spicier might slow people down even more.’ And that’s exactly what happened.

How the Study Worked

The research team served participants two classic comfort foods—beef chilli and chicken tikka masala—in both mild and spicy versions. The results were clear: those who ate the spicier meals took their time, ate more slowly, and ended up eating less food overall. Importantly, the meals were still enjoyable—no one was left gasping for water or running for the milk!

Interestingly, the researchers also checked whether people drank more water with spicy food (which could make you feel full), but water intake was the same for both mild and spicy meals. So, the difference really came down to the eating pace and the sensation of fullness.

Why Does Spicy Food Help?

It turns out that when you eat spicy food, you naturally slow down. The food stays in your mouth longer, giving your body more time to register that you’re full. This means you’re less likely to overeat, and you’ll feel satisfied with a smaller portion.

Even better, participants in the study reported feeling just as full after eating less of the spicy meal as they did after the mild one. So, you’re not sacrificing satisfaction for fewer calories—win-win!

More Than Just Portion Control: The Health Benefits of Spice

If you’re thinking, ‘But I’ve never been a fan of spicy food,’ you might want to reconsider. Beyond helping with portion control, spicy foods—thanks to a compound called capsaicin found in chillies—offer a host of health benefits:

• Heart Health: Capsaicin may help lower LDL (bad) cholesterol, reducing the risk of heart disease.
• Better Circulation: Spicy foods can dilate blood vessels and promote healthy blood flow.
• Blood Sugar Management: Some studies suggest that capsaicin can help regulate blood sugar levels.
• Cancer Prevention: Research published in the journal Cancer found that capsaicin may inhibit the spread of certain cancer cells.
• Immunity Boost: Spicy foods can act as a natural decongestant and may help protect against environmental irritants.

And if you need more convincing, a Harvard University study found that people who ate spicy food daily had a 14 per cent lower risk of death compared to those who ate it less than once a week. That’s a pretty good reason to add a little zing to your next meal!

How to Add Spice Without Overdoing It

If you’re new to spicy foods, start slow. Try adding a pinch of dried chilli flakes to your pasta, a splash of hot sauce to your eggs, or a few slices of fresh chilli to your stir-fry. You don’t need to turn your dinner into a fire-breathing contest—just a gentle heat is enough to do the trick.

And remember, everyone’s spice tolerance is different. If you have digestive issues or are on certain medications, check with your doctor before making big changes to your diet.

Other Simple Ways to Eat Less

While adding spice is a clever and tasty trick, here are a few more tried-and-true tips for eating less without feeling deprived:

Use smaller plates: It’s an oldie but a goodie—smaller plates make portions look bigger.
Eat mindfully: Put down your fork between bites and really savour your food.
Fill up on veggies: Start your meal with a salad or veggie soup to help curb your appetite.
Stay hydrated: Sometimes, thirst can masquerade as hunger.

Have you tried adding spice to your meals to help with portion control? Do you have any favourite spicy recipes or tips for eating less? We’d love to hear your thoughts and experiences—share them in the comments below and let’s spice up our lives together!

Key Takeaways

• Adding a small amount of chilli or spice to your meals can slow down your eating rate, which helps you consume less food overall.
• Researchers found that people who ate spicy meals felt just as full as those who ate mild meals, despite eating less.
• The health benefits of spicy foods include lowering bad cholesterol, improving blood circulation, managing blood sugar, and potentially reducing the risk of certain cancers.
• Regularly eating spicy food has been linked to a lower risk of death, with studies showing a 14 per cent reduction for those who eat it daily compared to those who rarely do.

Remember, a little heat might be just what you need to keep your health (and your waistline) in check. Give it a go and let us know how you feel!

 

[Michelle S]

Well maybe, just maybe, I found out the reason why I stayed slim all my life, so did my father when the other members of the family did put on weight...but then they loved anything sweet when we both shied away from it... ie never did put any sugar in my coffee, if ever eating chocolate i only really enjoy those with Chili added etc.