5 Health Benefits of Eating Chili

by Gina Elizabeth
Benefits of Chili

Chili is definitely one of the healthiest and tastiest dishes you can make.

Here are 5 benefits of eating chili that are supported by science.


1. Chili is an Excellent Source of Protein

Eating meat has several health benefits.

A bowl of chili is a great source of protein which is important for growth and development.

Muscle Mass

Animal protein intake is consistently linked to increased muscle mass. In one study in older women, eating beef increased muscle mass and reduced markers of inflammation.

Bone Density

Animal protein may improve bone density and strength.

In one study, older women with the highest intake of animal protein had a decreased risk of hip fractures.

Tip: Choose nutritious grass-fed, grass-finished, organic Beef. This beef guarantees no antibiotics, no hormones, no pesticides, and no GMO. Good for you, and good for the planet.

Did you know?

Organic beef means that the cattle may not be raised in feedlots for extended periods of time, and cannot be over-crowded or kept in dirty or unsanitary conditions. Check the FAQs section below for more healthy chili facts.

2. Chili is Loaded with Nutrients like Iron and Zinc

Chili also provide lots of other nutrients your body needs, like iodine, iron, zinc, vitamins (especially B12) and essential fatty acids.

A 3.5-ounce (100-gram) portion of lean beef provides:

Riboflavin: 15% of the Daily Value (DV)
Niacin: 24% of the DV
Vitamin B6: 19% of the DV
Vitamin B12: 158% of the DV
Niacin: 24% of the DV
Phosphorus: 19% of the DV
Zinc: 68% of the DV
Selenium: 36% of the DV

Animal protein is also a complete protein, meaning it provides all nine essential amino acids.

3. Spicy Foods are Super Foods

What makes chili super healthy?

  • Spices like cumin and garlic — commonly added to chili — combat inflammation.
  • Capsaicin, an active component of chili peppers, has been shown to slow and destroy cancer cells.
  • Cumin is also a powerful antioxidant and has anti-microbial properties. This means it fights harmful bacteria in the body.
  • Onions are packed with immune-boosting nutrients like quercetin, zinc, vitamin C, and selenium.

4. Tomato Is One of The World’s Best Sources of Lycopene

Most chili recipes include tomatoes—and there is good reason to add them even if a recipe doesn’t.

Cooked tomatoes are among the best sources of the potent antioxidant lycopene (which also gives tomatoes their red color).

Lycopene consumption has been linked to numerous health benefits—including reducing risk of prostate, colorectal, and other cancers, diabetes, heart disease, and memory loss.

Some research has found that cooking tomatoes can increase their lycopene content by up to 170 percent over eating them raw.

5. Eating Chili Can Promote Weight Loss

Eating chili has several weight loss benefits:

  • Reduced appetite: Studies show that the capsaicin in chili peppers can reduce appetite.
  • Increased metabolism. Many studies have shown that high-protein diets that include meat increase metabolic rate, reduce hunger, and promote fullness.
  • Data across numerous studies indicates that certain spices — like cumin, peppers, and chilies — can raise your metabolic resting rate and slow down your appetite.
  • Texas chili (no beans) is keto. For added fats, simply top with avocado slices, shredded cheese, and sour cream.

Chili Health Benefits FAQs

How many calories in a bowl of chili?

A bowl of homemade chili with beans has about 500 calories.

Does eating chili burn fat?

Adding some spicy hot peppers to pot of chili isn’t a magic bullet, but it may help you burn a few extra calories and a bit more fat, according to a new study. (Source: WebMD)

Is it OK to eat spicy food everyday?

Some studies have found that spicy foods can curb appetite.

Research has shown that people felt more satisfied after eating hot and spicy foods and consumed less fat.

It is not recommended to eat spicy food daily. If you overdo it, a loss of appetite could become a much more serious problem.

Is it OK to cook chili in cast iron?

Avoid pots that are made with cast iron or copper when cooking chili. These materials are reactive and may change the taste of your chili.

Some chili recipes call for tomatoes which are acidic. Cookware with a reactive surface can make tomatoes taste metallic and turn them brown.

Cast iron does not heat very evenly which can lead to scorching your chili.

Can I eat chili on keto?

Original Texas chili doesn’t include beans, tomatoes, onions or any vegetables. Only beef, chile paste, and a few flavorings.

Use a high fat ground beef with a classic Texas chili recipe.

And just skip the tomatoes, beans, and onions that add extra carbs.

Top with cheddar cheese and sour cream.

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Chili is the quintessential, healthy superstar of game day and dinner everywhere.

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