Looking for a simple trick to avoid overindulging at mealtime? According to a study, simply adding a specific spice to your recipes can naturally reduce the amount you eat.

Chewing slowly, reducing portion sizes, and avoiding eating in front of a screen are all known strategies for limiting overconsumption. But researchers at Pennsylvania State University recently discovered a surprising and delicious hack to quiet your hunger.

In a study published in the journal Food Quality and Preference, scientists tested the impact of spices, specifically chili peppers, on the way we eat.

This ingredient can stop overindulging

The research team conducted a series of laboratory experiments on 130 volunteers divided into several groups. Each group was given two servings of a hot dish: beef chili or chicken tikka masala, offered in mild or spicy versions.

The researchers observed several parameters, including the amount of food consumed, the duration of the meal, the speed of ingestion, the number and size of bites, as well as feelings of hunger or satiety. Participants also noted their enjoyment of the dish.

As a result, dishes seasoned with dried chili peppers had a direct effect on eating behaviour. Participants ate more slowly, took smaller bites, and consumed less food overall than they did with non-spicy meals.

The taste of the dish remained unchanged, and feelings of satiety remained intact. "The reduction in consumption occurred without any negative impact on the enjoyment of the dishes," emphasizes John Hayes, co-author of the study.

It also reduces bloating

Adding chili peppers could, therefore, be a simple and effective strategy to avoid overeating while maintaining the pleasure of what you eat. By naturally slowing down the pace of the meal, spices allow you to better listen to your satiety signals and prevent the feeling of post-meal bloating.

So, the next time you're cooking a stew or stir-fry, don't hesitate to sprinkle a little chili pepper on top.

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