Spicing up your pregnancy: Chili lowers gestational diabetes

Pregnancy brings a lot of changes—physically, emotionally, and yes, nutritionally. While every journey is unique, many expectant parents are looking for manageable ways to support their health along the way. New research from the University at Buffalo suggests that adding a little chili to your meals could be one of those small, approachable choices—with a possible connection to a lower risk of gestational diabetes mellitus (GDM).

What to know about gestational diabetes

Gestational diabetes (GDM) is a condition that affects how your body processes sugar during pregnancy. It’s typically screened for in the second trimester, and while it’s common and often temporary, it can lead to complications if left unmanaged—like higher birth weight or the need for premature delivery. GDM may also increase a birthing parent’s chances of developing type 2 diabetes later on.

In recent years, rates of gestational diabetes in the U.S. have risen—going from about 6% in 2016 to just over 8% in 2021. That shift has prompted researchers to explore how everyday habits, like diet, might play a role in prevention.

Related: We may be able to detect gestational diabetes earlier in pregnancy, study shows

The chili connection

The University at Buffalo study, published in Nutrients, analyzed data from 1,397 pregnant women across the country. Researchers looked at how often participants ate certain bean-based foods—including dried beans, bean soup, and chili—and whether that was linked to their chances of developing GDM.

What stood out? Chili.

The study found that those who ate chili about once a month had a significantly lower rate of gestational diabetes—3.5% compared to 7.4% in people who never ate chili. Interestingly, eating chili more frequently didn’t show the same benefit. Researchers think that could be due to differences in how chili is prepared—especially since some recipes are heavy in red meat, which has been linked to higher GDM risk.

Why chili might help

The study didn’t pinpoint a single ingredient behind the possible benefit, but it offers a few science-backed theories:

• Capsaicin, the compound that gives chili its heat, may help improve how the body processes sugar. While more research is needed—especially in pregnant populations—some studies have shown capsaicin may support better blood glucose control, though evidence in pregnancy specifically is still emerging.
• Beans, often used as a base in chili, are rich in resistant starch and phenolic compounds, both of which have been associated with enhanced glycemic control, potentially by slowing glucose absorption and increasing insulin sensitivity. ​Darker beans like black and red varieties tend to be especially rich in these plant compounds.
• Fiber from beans and vegetables in chili can also help stabilize blood sugar and support gut health—both important during pregnancy.

Making chili pregnancy-friendly

If you’re curious about incorporating chili into your meals, here are a few ways to make it work for you:

• Start mild: If spicy foods aren’t your thing, look for chili recipes with a gentle kick, or use less hot pepper and more warming spices like cumin or paprika.
• Balance it out: Try bean-forward or veggie-loaded versions that go easy on red meat and heavy saturated fats.
• Batch cook: Chili is a great one-pot meal that keeps well—perfect for the days when cooking feels like too much.

Related: 7 delicious recipes for mamas with gestational diabetes

A gentle reminder

Incorporating chili once a month into your pregnancy diet might not only add a flavorful kick but could also offer potential health benefits—especially when made with nutritious ingredients.

While these findings are promising, they stem from observational studies. More extensive research is needed to establish a definitive causal relationship between chili consumption and reduced GDM risk.

As always, if you’re pregnant and thinking about making changes to your diet, it’s best to check in with your healthcare provider. They can help you make choices that are safe and supportive for you and your baby.

Source:

1. New research from the University at Buffalo. University at Buffalo. 2025. “Eating Chili During Pregnancy May Help Lower Risk of Gestational Diabetes.”
2. Capsaicin may help improve how the body processes sugar. MDPI. 2025. “Moderate Chili Consumption During Pregnancy Is Associated with a Low Risk of Gestational Diabetes (GDM).”
3. Beans, often used as a base in chili, are rich in resistant starch. Health. 2024. “Health Benefits of Potato Starch.”