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Today's Daily Health Tip
Black Pepper: The Most Common Spice in the World
by Jennifer Good
This week's featured ingredient, black pepper, is a common staple spice throughout the world. The use of black pepper, or piper nigrum, goes back 4000 years in the East. The Chinese used pepper to address malaria, cholera, dysentery, diarrhea, and stomach complaints. It has a long history of use as a traditional folk medicine in a variety of cultures and is often credited as the most commonly used spice worldwide. More than just a common spice, black pepper, like cayenne, provides quite a few health benefits as well.
The most common health benefit may be in its effectiveness in weight loss programs. Its low calorie content makes it a great way to spice up food while decreasing the need to add other more high-caloric or fatty flavorings. In addition to its low calorie benefits, it may also aid in weight loss because it can boost metabolism. Piperine, a key active component of black pepper, has been shown in animal studies to increase the body's expenditure of energy. It does this by affecting the production of hormone-like chemicals that regulate the body's energy balance. This could have significant implications on humans and obesity; however, more human based studies are needed to support this theory.
1 Not only may black pepper help with your weight loss, but it may also help you quit smoking. In one study investigating the effects of a cigarette substitute, inhalation of a vapor of black pepper essential oil created a simulation of respiratory tract sensations that may apparently alleviate smoking withdrawal symptoms.
2 Another health advantage to this spice is its ability to help increase the antioxidants you get from your diet. According the US Department of Agriculture, black pepper has a total oxygen radical absorbance capacity (ORAC) value of 27,618, which is even higher than cayenne, which comes in at still high 19,672. This measurement system measures the potential of a food to prevent the cell-damaging oxidation of free radicals in your body. A high ORAC food may help contribute to lowering your risk for conditions such as heart disease, Parkinson's disease, and Alzheimer's disease.
3 When taken internally, black pepper, like cayenne, increases the absorption of vitamins, minerals, phytonutrients, and medications. Research published in the "Critical Reviews of Food Science & Nutrition" in 2007 showed that black pepper was found to significantly increase the absorption of nutrients and drugs through the intestinal tract. The researchers concluded that the pepper likely alters the permeability of the intestinal wall, while slowing down the gut motility and stimulating intestinal enzymes.
4 Due to this reaction with medications, you'll want to use caution and consult with your doctor about any possible reactions with your current medication. Incidentally, this "pushing action" is one of the primary reasons that Jon Barron uses cayenne and piperine in so many of his formulations – to push the bioactives into the bloodstream.
What type of pepper should you use? It is important to note that spices start degrading the moment you grind them. The beneficial volatile oils start disappearing and/or going rancid. That is why it is best to use your own freshly ground cracked pepper. Also, you need to watch out for irradiated spices. Most commercial spices are now irradiated, which virtually destroys and of its nutrients. If you buy organic, you can pretty much avoid irradiated spices.
Pepper may be credited as the world's most commonly used spice, however, what about its partner, salt? Check out Jon's complete breakdown of our other favorite seasoning,
salt.
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Podcasts Sources:
1 - Westerterp-Plantenga M, Diepvens K, Joosen A, Berube-Parent S, Tremblay A. Metabolic effects of spices, teas, and caffeine. Physiol Behav. 2006;89:85Y91. http://www.ncbi.nlm.nih.gov/pubmed/16580033
2 - Rose J, Behm F. Inhalation of vapor from black pepper extract reduces smoking withdrawal symptoms. Drug Alcohol Depend. 1994;34:225Y229 http://www.ncbi.nlm.nih.gov/pubmed/8033760
3 - U.S. Department of Agriculture; Oxidative Radical Absorbance Capacity (ORAC) of Selected Foods; 2007 http://functionalfood.moeaidb.gov.tw/food_inf/food_inf970220-1.pdf
4 - "Critical Reviews of Food Science and Nutrition"; Black pepper and its pungent principle-piperine: a review of diverse physiological effects.; L. Srinivasan; 2007 http://www.ncbi.nlm.nih.gov/pubmed/17987447 
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