Chili peppers (Capsicum annuum L.) are spicy peppers that are commonly used to add heat to dishes like curries, noodles, and soups.
Chili oil, also known as red oil, is a condiment made with vegetable oil, such as soybean or canola oil, and dried chili pepper powder. It’s popularly used in Asian cuisine to add spice and visual appeal to a number of recipes.
In addition to its culinary uses, chili oil contains antioxidant and anti-inflammatory compounds and may help you cut back on your sodium intake.1
A Source of Powerful Plant Compounds
Chili peppers are packed with potent antioxidant and anti-inflammatory compounds such as carotenoids and capsaicinoids. Carotenoids are plant pigments that may help protect against cellular damage caused by oxidative stress.2
Oxidative stress is an imbalance between reactive molecules called free radicals and the body’s antioxidant defenses. Oxidative stress is associated with many common medical conditions, including heart disease and certain cancers.2
Chili peppers and products made with them, such as chili oil, are high in carotenoids including capsanthin, zeaxanthin, β-carotene, capsorubin, and cryptoxanthin. These pigments are responsible for the bright color of chili peppers and many of their health benefits. Carotenoids are fat-soluble, meaning the oil used in chili oil may enhance the absorption of these beneficial compounds.1
Chili oil is also rich in capsaicinoids—alkaloid compounds that give chili peppers their spicy and intense taste. Like carotenoids, capsaicinoids have antioxidant and anti-inflammatory effects in the body. In addition to capsaicinoids and carotenoids, chili peppers contain other antioxidant substances, such as flavonoids, phenolic acids, and vitamin C, all of which add to the health-promoting effects of chili peppers.31
One 2015 study found that chili peppers had greater antioxidant activity than other popular hot peppers, such as habanero-type peppers, due to their higher phenol and capsaicinoid content.4
Although regularly consuming chili oil may improve your intake of health-protective compounds like carotenoids and capsaicinoids, it’s unclear if enjoying chili oil has the same benefits as consuming whole chili peppers. For example, regularly eating chili peppers may reduce the risk of developing heart disease and protect against heart disease- and cancer-related death, but it’s unclear if consuming chili oil offers the same benefits.5
Could Help Reduce Your Sodium Intake
Although your body needs a small amount of sodium for normal functioning, most people consume too much sodium daily. Consuming too much sodium can increase your risk of developing a number of health conditions, including kidney disease, high blood pressure, and even certain autoimmune diseases.67
The Daily Value (DV) for sodium is currently set at 2,300 milligrams (mg) or less, which equates to approximately one teaspoon of table salt. The average American consumes around 3,400 mg of sodium per day, which far exceeds the body’s needs.8
Sodium intake is quite high in the United States, so spicy condiments, like chili oil, can be effective for reducing your sodium intake. Some compounds found in chili oil, like capsaicin, may help you use less salt by increasing your body’s perception of saltiness.9
Research shows that people who prefer spicy foods tend to have lower salt intake and lower blood pressure. Reduced salt intake in people with a high preference for spicy foods versus those with a low preference for spicy foods is as much as 2.5 grams per day, which equates to over a teaspoon of salt.910
One 2017 study found that adding chili pepper to tomato soup significantly decreased the desire for salty foods. However, though their desire for salty foods decreased, the participants’ desire for sweet and fatty foods significantly increased.
Though adding spicy condiments, like chili oil, to your meals may help cut back on your sodium intake, more research is needed to understand how chili oil and other spicy products may impact cravings for other foods.11 Always read nutrition and ingredient labels to make sure your chili oil is low in sodium.
Risks of Eating Chili Oil
When used in small amounts, chili oil is safe for most people. However, since chili oil is so spicy, it can aggravate symptoms of acid reflux and may cause nausea and stomach upset if consumed in larger doses. If you have a digestive disorder, you may want to avoid consuming spicy foods, especially if they increase your symptoms.11
Some research findings suggest that a diet high in spicy foods, like chili peppers, may also increase the risk of developing certain cancers, including stomach cancer and esophageal cancer, especially in Asian, African, and North American populations.1213
Spicy foods may increase the risk of certain cancers by activating certain pro-inflammatory pathways in the body, like the nuclear factor-κB (NF-κB) signaling pathway, and stimulating the growth and spread of certain cancer cells. However, this increased risk is associated with moderate to high consumption of spicy foods like chili peppers, not light or occasional consumption.12
This means that it’s likely safe to consume chili oil in moderation. That said, if you have a family history of cancer or are at an increased risk of developing stomach or esophageal cancer, discuss dietary changes, including adding spicy foods like chili oil to your diet, with your healthcare provider.
Tips for Consuming Chili Oil
Chili oil is commonly made with a blend of chili peppers and can contain chili powder, chili flakes, and several other ingredients.
Every chili oil is different, so it’s best to read ingredient labels to make sure you’re choosing a chili oil that works best for your flavor preferences and dietary needs. For example, some chili oils only contain chili and oil such as sunflower oil or canola oil, while other chili oil products contain chili plus spices like ginger and garlic.
While chili oils vary in taste and ingredients, all chili oils are packed with spicy flavor and can be used to elevate a variety of dishes.
Here are a few ways to add chili oil to your diet:
- Drizzle chili oil over eggs, rice dishes, and noodles
- Mix chili oil into salad dressings and mayonnaise
- Add chili oil to sandwich spreads
- Use chili oil to add flavor to dips like hummus
- Add a small amount of chili oil to soups, curries, and stews
- Toss potatoes and other vegetables in a small amount of chili oil before baking or roasting to cut back on the need for salt
Chili oil can be added to any savory dish that requires a boost of flavor. However, because chili oil has a powerful flavor, it’s best to use it in small amounts so that it doesn’t overpower other ingredients.
A Quick Review
Chili oil is a spicy condiment made by blending vegetable oils with chili powder. It’s a source of protective plant compounds like carotenoids and capsaicinoids and may help cut back on your desire for added salt.
However, eating spicy foods too often could aggravate symptoms of acid reflux and may increase the risk of some cancers in certain populations, so it’s best to enjoy chili oil in small amounts as part of a well-rounded, nutritious diet.
