Black pepper is one of the earliest known spices native to the Malabar Coast of India and is one of the most commonly used spices worldwide. Used widely in cooking, black pepper offers many health benefits.
The plant itself is a tall woody plant with small flowers that bloom a yellowish red colour. The flower bears a seed, which many people refer to as a peppercorn. This peppercorn is then ground into black pepper.
Black pepper has a spicy, aromatic flavour that is derived from piperine located on the outer fruit and the seed. The pepper loses flavour through evaporation, so it is best to store your pepper in an airtight container. Piperine is known to increase the absorption of selenium, vitamin B12, and turmeric.
Black Pepper Nutrition Facts
- Calories: 17
- Fat: 0.2g
- Sodium: 1.38mg
- Carbohydrates: 4g
- Fibre: 1.7g
- Sugars: 0g
- Protein: .7g
- Magnesium: 11.8mg
- Vitamin K: 11.3mg
Carbs
One tablespoon of black pepper contains 4 grams of carbohydrates. In cooking, typically less than 1 tablespoon is used. This would have almost no effect on blood sugar levels and the amount of carbohydrates added to the dish is virtually insignificant. There are almost 2 grams of fibre in 1 tablespoon of black pepper, making the glycemic effect and impact on blood sugar minimal.
Fats
Black pepper contains an insignificant amount of fat and is cholesterol-free.
Protein
Black pepper has a very small amount of protein. Be sure to include other sources of protein in your diet.
Vitamins and Minerals
Black pepper is a good source of many vitamins and minerals. It also is an excellent source of manganese, which is important for bone health, wound healing, and a healthy metabolism.
Black pepper is also a significant source of vitamin K, necessary for blood clotting, bone metabolism, and regulating blood calcium levels. Additionally, black pepper contains vitamin C, vitamin E, vitamin A, B vitamins, calcium, and potassium.
Calories
At 17 calories per tablespoon, black pepper is not a significant source of calories.
Health Benefits
Black pepper is a versatile spice used in a variety of dishes. Here are some of the potential health benefits of using black pepper.
Helps Decrease Inflammation
The main active component in black pepper, piperine, is shown to decrease inflammation. Chronic inflammation can be a cause of diabetes, arthritis, asthma, and heart disease.
While the anti-inflammatory effects of black pepper have not been extensively studied in humans, there are a number of mouse studies that show promising results. In one study in rats, treatment for arthritis with piperine resulted in less joint swelling and decreased markers of inflammation.
Piperine, the active compound in black pepper, is rich in antioxidants, which prevent or delay damaging effects of free radicals from exposure to pollution, cigarette smoke, and the sun.
Free radicals are associated with some diseases such as heart disease and cancer. In one study, those with a diet of concentrated black pepper had less free radical damage than the group without the concentrated black pepper.
Piperine has been shown to decrease symptoms associated with Parkinson's and Alzheimer's disease as well as improve brain function. Studies show piperine increased memory as well as the ability to decrease the production of amyloid plaques, which are damaging proteins associated with Alzheimer's disease.
Some studies suggest that piperine can improve blood sugar and improve insulin sensitivity. In one study, 86 individuals with insulin resistance took a piperine-containing supplement for 8 weeks. After the 8 weeks, improvements were seen in their insulin sensitivity, or the ability to respond to the hormone insulin to remove glucose from the blood.
Black pepper is considered to have nutrient synergy, or the ability to combine with other foods to have a positive health effect. Black pepper increases the absorption of certain nutrients such as calcium, selenium, green tea, and turmeric. It is often recommended to consume calcium or selenium with a source of black pepper and to ensure any turmeric supplement you take contains black pepper.