The Ultimate Guide To Cayenne Pepper

What Is Cayenne Pepper?

Cayenne pepper (Capsicum annuum) is a spicy pepper belonging to the Capsicum genus. This genus includes all types of flowering plants that bear fleshy peppers.

The capsicum genus is a member of the nightshade family, Solanaceae. This family includes other types of fruits such as tomatoes and non-edible plants such as tobacco.

These peppers were thought to have originated from the French Guinea Cayenne, hence their name. However, the earliest traces of cayenne peppers were found in South America. (Source)

Cayenne peppers can ripen into yellow, red, or orange pods. These pods generally grow to be between 4 to 6 inches long. (Source)

The Spicy History of Cayenne Peppers

Spicy peppers including cayenne peppers have been cultivated for centuries. In South America, archaeologists discovered specimens of peppers dating back to 2500 BC.

Throughout history, cayenne peppers were most commonly consumed as a spice. The peppers would be dried out and ground into a fine powder.

Cayenne peppers were brought to Europe following the discovery of the New World. Spanish scholars were sent to regions in Central America and Mexico to observe the native populations.

These scholars noted that spicy peppers, cayenne included, formed a large part of the locals’ diets. One noted scholar wrote that Peruvian Indians valued hot peppers as a staple part of their meals.

Cayenne peppers are used liberally in many dishes throughout Southeast Asia and Africa. In Ethiopia, the national dish consists of crushed cayenne pods mixed with beans or peas to produce a spicy paste.

Cayenne peppers have been used for thousands of years in traditional medicine. In the West Indies, indigenous populations ate cayenne peppers as a preventative for yellow fever. (Source)

In Ancient Maya society, cayenne pepper was used to as a treatment for a variety of ailments. Cayenne pepper powder was used for wounds and scratches to prevent infection.

Cayenne pepper was used in small doses to treat digestive issues and to promote the swift digestion of other healing herbs. Some forms of traditional medicine use cayenne pepper as an ingredient in soothing muscle rubs. (Source)

The spiciness or heat of any pepper is measured according to the Scoville Scale. This scale was developed in the early 20^th century by Wilbur Scoville.

Originally, peppers were accorded a number on the scale according to a water dilution test. For example, extract of jalapeno pepper had to be diluted 8,000 times to be devoid of any heat.

Today, the amount of capsaicin in a pepper is analyzed to measure their pungency and subsequent rating. Cayenne peppers are ranked at 50,000 Scoville units, considered in the middle range of heat. (Source)

Nutritional Profile

Cayenne peppers are rich in nutrients, vitamins and minerals. Additionally, they are potent antioxidants.

One teaspoonful of powdered cayenne pepper is worth 17 calories. This same serving contains the following nutrients:

• Fat (1 gram)
• Sugar (1 gram)
• Protein (1 gram)
• Carbohydrates (1 gram)
• Dietary fiber (1 gram)
• Sodium (2 milligrams)

One serving of cayenne pepper powder contains daily value percentages for the following vitamins and minerals:

• Vitamin A (44 percent)
• Vitamin E (8 percent)
• Vitamin C (7 percent)
• Vitamin B6 (6 percent)
• Manganese (5 percent)
• Vitamin K (5 percent)
• Potassium (3 percent) (Source)

Cayenne pepper contains capsaicin, the compound responsible for making hot peppers spicy. Capsaicin possesses antibacterial, anti-carcinogenic and analgesic properties. (Source)

Health Benefits

In traditional medicine, cayenne pepper is used to treat a variety of internal and external issues. Studies have confirmed cayenne pepper’s beneficial effects on certain conditions.

One of the most common traditional remedies for digestive issues is cayenne pepper. Consuming cayenne pepper, powdered or whole, helps promote saliva production.

Saliva contributes towards better digestion and reduces halitosis (bad breath). Similarly, cayenne pepper stimulates the production of gastric juices essential for digestion.

Individuals suffering from ulcers were generally advised to avoid cayenne pepper. The capsaicin found within cayenne pepper was believed to worsen gastric ulcers.

However, recent studies have revealed that cayenne pepper can be beneficial rather than detrimental when it comes to ulcers. Cayenne pepper inhibits the secretion of acids in the stomach.

Simultaneously, cayenne pepper increases alkali levels. It also stimulates mucosal secretions and alkali, which help to heal and prevent ulcers.

Consuming cayenne pepper can promote circulation and encourage fibrinolytic activity. This can reduce your risk of blood clots and promote heart health overall.

The capsaicin found in cayenne peppers can contribute towards clearing lipid deposits in the arteries. As an added benefit, capsaicin encourages blood vessels and arteries to dilate and widen.

These circulation-boosting properties are useful when it comes to detoxing. Cayenne pepper improves your body’s ability to flush toxins and bacteria.

Eating cayenne pepper can heighten your body temperature and speed up your metabolism. These effects are helpful when you are fighting a flu, as are the vitamins and minerals cayenne pepper contains.

Cayenne pepper can contribute towards weight loss over time. A study revealed that individuals who ate cayenne pepper first thing in the morning had decreased appetite during the day.

Since cayenne pepper has anti-inflammatory abilities, it can reduce bloating. Its anti-inflammatory compounds can also reduce the symptoms of certain allergies.

Applied externally on the skin, cayenne pepper poultices, creams and gels can reduce pain. When you are in pain, a chemical called substance P transmits pain messages to your brain.

Studies have revealed that cayenne pepper can reduce the amount of substance P produced. It has been used to treat pain due to nerve pain caused by diabetes.

Cayenne pepper is also effective in treating muscle and joint pain. Similarly, it can alleviate pain due to different types of arthritis.

Cayenne pepper has potent antibacterial properties. Studies have shown it is effective in combating yeast infections caused by the Candida fungus.

Cayenne pepper is effective against 15 other types of fungus. It can prevent fungal pathogens from forming, and kill or reduce existing fungal pathogens.

Cayenne pepper may have potential as an anti-cancer agent. A study revealed that capsaicin can inhibit cancer cell growth and prevent formation of cancer cells. (Source)

Is Cayenne Pepper Paleo-Friendly?

Read our Paleo 101 guide

The Paleo diet is founded on one core concept. To achieve optimal health, we should eat the same as our Paleolithic ancestors did 3 million years ago.

Our genetics have changed relatively little over the past few million years. Contrastingly, our diets have changed dramatically.

With the advent of the agricultural revolution, the average diet is high in grain-based foods. In recent years, processed foods have become readily accessible and affordable across the globe.

As a result, the majority of individuals eat a diet that is nutrient-deficient. Rates of obesity and other diet-related conditions have increased dramatically over the past 50 years.

Our predecessors were a society of hunter-gatherers. They ate only what could be hunted in the wild or found in nature.

The Paleo diet is relatively straightforward to implement. If a food or beverage was not available during the Paleolithic era, you will be avoiding it.

On the Paleo diet, you will be eating:

• Meat (preferably grass-fed)
• Fish (preferably wild)
• Seafood
• Vegetables
• Fruit
• Nuts and seeds
• Eggs
• Healthy oils (olive oil, coconut oil, etc)

The foods you will be avoiding include:

• Processed foods
• Dairy
• All grain-based foods and products
• Refined sugar (i.e. soda and candy)
• Refined vegetable oils
• Legumes (Source)

Cayenne pepper, whether whole or as a spice, is packed with vitamins and minerals. Since it is a fruit, cayenne pepper is an acceptable addition to the Paleo diet. (Source)

Is Cayenne Pepper Keto-Friendly?

Read our Keto diet guide

The ketogenic diet is low in carbs and high in fat. The keto diet aims to get your body into ketosis, a metabolic state.

Ketosis promotes weight loss and improves cognitive function. To achieve ketosis, you will restrict carbohydrates while eating high-fat, nutrient rich foods.

The average individual consumes high amounts of carbohydrates. The body converts carbohydrates into glucose, which is burned as fuel.

Unfortunately, when your body is burning glucose it is needlessly storing fat. Glucose is the easiest compound for your body to burn as energy.

When you abruptly reduce your carbohydrate consumption, the body will have to burn fat as energy. Your liver will begin to break down fats and produce ketones.

This is why the keto diet is high in fat – most of what your meals consist of healthy fats. Once certain levels of ketones are present in your blood, you are in ketosis.

On the keto diet, you will be eating:

• High fat dairy (hard cheeses, butter, etc)
• Healthy fats (i.e. cultured ghee, coconut oil, etc)
• Meat
• Fish
• Eggs
• Vegetables
• Nuts and seeds
• Low-carb sweeteners (i.e. stevia)
• Berries and avocados

Keep in mind that only 25 percent of your diet should consist of protein. 5 percent of your diet will be carbohydrates, and the remainder – 70 percent – will be healthy fats.

On the keto diet, you will be avoiding:

• All grain-based products
• Processed foods
• Natural sugars (i.e. honey)
• Refined sugars (i.e. soda and candy)
• Fruits (except berries and avocados)
• Tubers (i.e. yams) (Source)

Spices are allowed and encouraged for seasoning on the keto diet. However, cayenne pepper does contain carbohydrates, meaning consumption should be monitored. (Source)

Is Cayenne Pepper AIP-Friendly?

Read our AIP guide

The AIP diet is recognized as one of the most comprehensive elimination diets. It consists of two phases, the elimination phase and the re-introductory phase.

AIP stands for autoimmune system protocol. The diet is targeted at individuals with autoimmune system diseases

There are over 80 official types of autoimmune system diseases. These diseases manifest when the body is unable to distinguish between foreign invaders and healthy tissue.

Autoimmune diseases can be managed by lowering inflammation in the body. There are no cures for autoimmune diseases, only treatment for the resultant symptoms.

The AIP diet aims to reduce flare-ups of autoimmune disease symptoms by eliminating foods that are irritants. When the gut is irritated, it can provoke a flare-up of autoimmune disease symptoms.

By soothing gut inflammation, inflammation in other areas of the body can be avoided or limited over time. The AIP diet aims to support an overall state of low inflammation in the body.

Phase I of the AIP diet lasts 6-8 weeks. During Phase I, you will be avoiding:

• All grain-based products
• Processed foods
• Nuts and seeds
• Seed-based herbs
• Dried fruits
• Eggs
• Chocolate
• Alcohol
• Beans and legumes
• Refined vegetable oils
• Dairy products
• Alternative sweeteners
• Nightshades (i.e. tomatoes, eggplant, etc)

Instead, you will be eating:

• Meats (preferably grass-fed)
• Fish (preferably wild)
• Seafood
• Vegetables
• Vinegars
• Coconut products
• Healthy fats (i.e. lard, olive oil, etc)
• Fruits (less than 20 grams a day)
• Fermented foods
• Bone broth
• Non-seed herbs

During Phase II, you will be able to re-introduce your preferred foods. It is best to take three days per food to ensure there is no irritable reaction.

As cayenne peppers are a member of the nightshade family, they are not permitted in any form during Phase I. You may attempt to re-introduce cayenne pepper during Phase II. (Source)

How to Use Cayenne Pepper

Cayenne pepper is classified as a “medium hot” pepper. Cayenne pepper is available in the following forms:

• As a whole pepper
• As a spice (powders or flakes)
• As a capsule or herbal supplement
• In premade salsas or hot sauces (Source)

Cayenne pepper can be used as an ingredient in a variety of savory meals. They are a staple ingredient of Southeast Asian, Indian, and South American cuisines.

You can mix cayenne pepper into teas or detox smoothies. Cayenne pepper powder can also be sprinkled on dishes from scrambled eggs to pizza.

You can also make cayenne powder at home using fresh cayenne peppers. Follow these instructions to make your own fresh cayenne powder:

Warning: before getting started, make sure you wear gloves at all times. Handling cayenne peppers can irritate sensitive skin.

1. Wash and dry your fresh cayenne peppers – depending on how much powder you want, you can use just a few peppers or a large quantity.
2. Cut off the cayenne pepper’s stems and remove the seeds from inside.
3. Preheat your oven to 200 degrees Fahrenheit (90 degrees Celsius).
4. Set the cayenne peppers on a baking sheet and place into the oven. Bake until the peppers are dried (they will be shriveled-looking and hard to the touch).
   Depending on the amount of peppers you are using, this may take an hour or several hours. Check the peppers periodically to remove the dried ones.
5. Once all the cayenne peppers have dried, remove them from the oven and allow them to cool.
6. Once cooled, blend the cayenne peppers in a food processor until they are your preferred consistency of powder.

Cayenne pepper is a healthful addition to most diets. However, if consumed to excess it can cause digestive issues such as diarrhea and abdominal pain.