The Low-Carb Vegetable That Could Lower Cholesterol And Prevent Cancer At The Same Time

It's always gratifying to know that a food you already enjoy may offer health benefits. And in the case of one popular low-carb, low-calorie vegetable, those benefits are pretty impressive. In fact, they include the potential to help reduce cholesterol as well as ward off some cancers. This veggie favorite is none other than the bell pepper. Ranging in taste from earthy to sweet, bell peppers are packed with nutrients like vitamin C. At the same time, they won't weigh you down. A cup of chopped green bell peppers contains around 30 calories and under 7 grams of carbs, while providing 120 milligrams of vitamin C and a bonus 1.28 grams of protein, according to the U.S. Department of Agriculture (USDA).

To learn more about bell peppers' functional food potential, Health Digest asked registered dietitian Kathleen Benson, a nutritionist at Top Nutrition Coaching, for her insights. When responding about bell peppers' cholesterol management capabilities, Benson identified soluble fiber as being critical. "Soluble fiber helps lower cholesterol by binding with it in the digestive system and aiding in its removal, supporting heart health," she said.

And the origins of peppers' cancer-fighting properties? Benson explains that those come from a special type of substance. "Bell peppers are rich in antioxidants, which protect cells from harmful free radicals," noted Benson. "This can help reduce the risk of cancer."

The supportive health aspects of the antioxidants and fiber in bell peppers that Benson mentioned have been observed in clinical settings featuring animal subjects. For example, a 2019 review in Antioxidants indicated that the carotenoids in all types of peppers provided antioxidant-based cardioprotection. Specifically, researchers cited a study during which rabbits experienced a "significant" drop in their LDL cholesterol and triglycerides after 12 weeks of being given a 1% supplement made of red pepper.

Another piece of research on animals came to similar conclusions. The study, which was published in 2023 in Metabolites, sought to uncover a correlation between ingesting red pepper and experiencing positive metabolic outcomes in rats fed an ultra-processed diet. Those that weren't given red pepper supplementation saw an increase in their LDL cholesterol; those that did not presented stable LDL cholesterol levels despite eating processed foods. Again, antioxidants were mentioned as being helpful.

Where does fiber fit into the mix? A 2023 meta-analysis in Advances in Nutrition indicated that increasing daily soluble fiber intake by just five grams could reduce LDL cholesterol by an average of about 5.57 milligrams per deciliter (mg/dL).

In terms of cancer prevention from antioxidants, a 2020 study from the Journal of Food Science and Technology examined the effects of extracts from antioxidant-rich yellow and red bell peppers on cancerous cells under laboratory conditions. Both extracts reduced the growth of lung cancer cells, implying that bell peppers might be valuable as part of a prevention-focused diet.

If you're shopping for bell peppers, you'll see they come in a rainbow of hue choices. Regardless of which color pepper you pick, you can expect to get 2.53 grams of fiber in every cup based on USDA information. In addition, you'll always get antioxidants regardless of the pepper's shade, shape, or flavor. (You can thank peppers' impressive levels of vitamin C for those antioxidants.)

Just how often should you eat bell peppers to get their benefits? Benson doesn't recommend a specific frequency. That said, she suggested mixing up your pepper purchases and other plant-based foods so you get a broad range of micronutrients. "Remember, the overall dietary pattern is more important than any single food," she explained.

Although Benson recommended eating bell peppers in any form you like, including sliced raw and dipped in hummus or diced for salads, she noted that heating them can make a difference in the way your body uses them. "Cooking bell peppers can enhance the bioavailability of certain nutrients, such as carotenoids, which are converted into vitamin A in the body," said Benson. "Cooking bell peppers with a source of fat can also help increase the absorption of fat-soluble vitamins."