If you eat chili regularly, you’re likely getting nutrients that help your heart health and blood sugar levels. Chili is full of protein, antioxidants, and fiber thanks to ingredients like meat, beans, tomatoes, and chili peppers. However, eating chili often may also cause digestive problems and high cholesterol levels.
Eating chili regularly may help protect your heart health by managing your blood pressure and cholesterol levels. Beans used in chili contain soluble fiber. Soluble fiber forms a gel in your stomach that slows digestion and reduces cholesterol levels.
Tomatoes added to chili also contain an antioxidant called lycopene. Studies show that lycopene can help reduce inflammation and high blood pressure, both of which are risk factors for heart disease.
Chili’s combination of animal protein and fiber-rich, plant-based proteins—like beans—can help slow digestion and regulate the release of glucose (sugar) into your bloodstream.
Fiber also absorbs carbohydrates in the gut, and protein releases hormones that make you feel full. Together, fiber and protein help provide steady energy and prevent high blood sugar levels. This can help manage or lower your risk of diabetes and related health complications.
Eating chili with some spice may help improve your metabolism, or how your body converts food into energy. Studies have found that capsaicin in chili peppers can temporarily increase your body’s heat production (thermogenesis), which boosts metabolism and fat burning.
If your goal is weight loss, improving your metabolism may help you burn more calories. It can also help improve your energy and hormone balance.
While eating chili regularly can be good for your health, some people may experience negative effects if their chili is high in sodium, saturated fat, or spice.
High Sodium Content
Most traditional chili recipes use canned beans and vegetables that are high in sodium. High sodium diets can lead to high blood pressure, which increases your risk of developing heart disease or stroke. If you regularly eat high-sodium chili, you may raise your blood pressure and increase your risk of heart health issues.
High Cholesterol
Chili made with 80/20 ground beef, short ribs, ribeye, or pork shoulder contains higher amounts of saturated fat. The addition of processed meats like bacon and sausage also increases the saturated fat content.
Consuming too much saturated fat can increase your LDL cholesterol levels. LDL cholesterol is often called the “bad” cholesterol. Built-up LDL cholesterol can increase your risk of heart disease and stroke.
Digestive Issues
Chili peppers get their spice from an active compound called capsaicin. In large amounts, capsaicin can irritate the stomach lining and stimulate pain receptors in your digestive tract. The result is unpleasant symptoms like cramps, heartburn, acid reflux, and diarrhea.
People who have sensitive stomachs or health conditions like inflammatory bowel disease (IBD), stomach ulcers, gastroesophageal reflux disease (GERD), and irritable bowel syndrome (IBS) are more likely to experience digestive issues from spicy foods.
If you want to make your chili even healthier, try these simple adjustments:
- Choose lean meats: Choose at least 93% lean ground beef or swap out beef for a leaner meat like ground turkey.
- Use reduced-sodium canned goods: Look for no-salt-added or reduced-sodium canned tomatoes and beans. Rinsing your canned goods can also help reduce the sodium content.
- Add more vegetables: Increase fiber, minerals, and vitamins by incorporating more vegetables like bell peppers, carrots, pureed pumpkin, butternut squash, or zucchini.
- Make your own chili seasoning: Packaged chili seasoning often contains more sodium. Making your own allows you to control the sodium and spice levels.
