Chili and Diabetes

Chili and Diabetes

It's ok

Glycemic index:


Calories per 100 g:

46 kcal

Are Chilies and Diabetes a Good Match?

As a diabetic, you likely spend a good amount of time considering the foods you eat. That’s because you have to control your blood sugar levels and certain foods can cause a spike, which can be dangerous. Other foods can help keep your levels in check, making them a good addition to your diet. Perhaps you’ve never connected chili and diabetes, but there’s a tasty reason to spice up your meal plan. Here’s what you need to know. 


Are Chilies Good for Diabetes?

Research has found a link between the consumption of chilies and blood sugar control. This is largely due to the relationship between capsaicin and diabetes. 

This substance, which is what gives chilies their heat, has been shown as a way to control the increase of blood glucose and insulin levels. 

Consuming capsaicin may help improve insulin tolerance among diabetics. Researchers believe that capsaicin interacts with bacteria in the gut, which improves glucose homeostasis. It may also control gastrointestinal hormone levels and control inflammation. 


Chilies and Heart Disease

Because diabetics have a higher risk of heart disease, it makes sense to choose foods that help lower the chances and protect heart health. When you keep your blood sugar levels stable and healthy, you naturally reduce your risk of heart problems. 

The capsaicin in chilies has been shown to prevent the build-up of harmful cholesterol in the bloodstream, which boosts heart health. Chilies may also reduce heart rate, which makes them a simple lifestyle-related choice for those with type 2 diabetes. They are also ideal as part of a diet for type 1 diabetes. 


How to Include Chilies in a Diabetic Meal Plan

Fortunately for those who want to explore the link between chili and blood sugar, there are plenty of easy ways to do so. Chili powder is an easy choice that can be used to spice up soup, marinades and homemade salad dressing. Curry powder is another spice that can be used to add flavor to lean meats and vegetables. You might also try adding fresh jalapenos or Anaheim peppers to salads, tacos or soups that fit in your diabetes meal plan. 

Having diabetes doesn’t mean you can’t enjoy eating. Chilies are a tasty way to control your blood sugar, while also enabling you to prepare flavorful meals that will keep you healthy and happy. Experiment with fresh and powdered chilies to find what you love best. You’re going to love how they transform mealtime!

Nutritional value

  • Protein 1.9 g
  • Carbohydrate 8.8 g
  • Fat 0.4 g
  • Fiber 1.5 g
  • Sugar 5.3 g
  • Cholesterol 0 g

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