Black pepper

A pinch of black pepper is added to almost every type of recipe imaginable. Once used as currency and presented to the gods as a sacred offering, it is fortunate that this most popular of spices is available throughout the year.

Black pepper comes from the pepper plant, a smooth woody vine that can grow up to 33 feet in hot and humid tropical climates. They begin to bear small white clustered flowers after 3 to 4 years and develop into berries known as peppercorns. Ground peppercorns produce the spice we call pepper.

Black Pepper, whole peppercorns
2.00 tsp
(5.80 grams)
Calories: 15
GI: very low

NutrientDRI/DV

 manganese37%

 vitamin K11%

 copper9%

 fiber6%

 calcium3%

 chromium3%

 iron3%

Health Benefits

Improve Digestion and Promote Intestinal Health

Black pepper (Piper nigrum)stimulates the taste buds in such a way that an alert is sent to to the stomach to increase hydrochloric acid secretion, thereby improving digestion. Hydrochloric acid is necessary for the digestion of proteins and other food components in the stomach. When the body's production of hydrochloric acid is insufficient, food may sit in the stomach for an extended period of time, leading to heartburn or indigestion, or it may pass into the intestines, where it can be used as a food source for unfriendly gut bacteria, whose activities produce gas, irritation, and/or diarrhea or constipation.

Black pepper has long been recognized as a carminitive, (a substance that helps prevent the formation of intestinal gas), a property likely due to its beneficial effect of stimulating hydrochloric acid production. In addition, black pepper has diaphoretic (promotes sweating), and diuretic (promotes urination) properties.

Black pepper has demonstrated impressive antioxidant and antibacterial effects--yet another way in which this wonderful seasoning promotes the health of the digestive tract. And not only does black pepper help you derive the most benefit from your food, the outer layer of the peppercorn stimulates the breakdown of fat cells, keeping you slim while giving you energy to burn.

Description

Black pepper comes from the berries of the pepper plant. Black pepper, green pepper and white peppercorns are actually the same fruit (Piper nigrum); the difference in their color is a reflection of varying stages of development and processing methods.

Black peppercorns are made by picking the pepper berries when they are half ripe and just about to turn red. They are then left to dry which causes them to shrivel and become dark in color. Alternatively, green peppercorns are picked while still unripe and green in color, while white peppercorns are picked when very ripe and subsequently soaked in brine to remove their dark outer shell leaving just the white pepper seed.

Pink peppercorns are actually from a completely different plant species (Schinus molle) that is related to ragweed.

Black pepper is the most pungent and flavorful of all types of peppers and it is available as whole or cracked peppercorns or ground into powder.

History

Native to India, pepper has played a very important role throughout history and has been a prized spice since ancient times. Since ancient Greece, pepper has held such high prestige that it was not only used as a seasoning but as a currency and a sacred offering. Pepper was used to both honor the gods and to pay taxes and ransoms. During the fall of ancient Rome, the invading barbarians were even honored by being given black pepper. Additionally, in the Middle Ages the wealth of a man was oftentimes measured by his stockpile of pepper.

The reason that pepper was so cherished is that it served important culinary purposes. Not only could its pungency spice up otherwise bland foods, but it could disguise a food's lack of freshness, the latter being an especially important quality in the times before efficient means of preservation.

Pepper became an important spice that catalyzed much of the spice trade. This not only led to exploration of many undiscovered lands, but also to the development of major merchant cities in Europe and the Middle East.

Today, the major commercial producers of pepper are India and Indonesia.

How to Select and Store

Black pepper is available whole, crushed or ground into powder. To ensure best flavor, buy whole peppercorns and grind them yourself in a mill just before adding to a recipe. In addition to superior flavor, buying whole peppercorns will help to ensure that you are purchasing unadulterated pepper since ground pepper is oftentimes mixed with other spices. Whole peppercorns should be heavy, compact and free of any blemishes.

Even through dried herbs and spices like black pepper are widely available in supermarkets, you may want to explore the local spice stores in your area. Oftentimes, these stores feature an expansive selection of dried herbs and spices that are of superior quality and freshness than those offered in regular markets. Just like with other dried spices, when purchasing black pepper try to select that which is organically grown since this will give you more assurance that it has not been irradiated (among other potential adverse effects, irradiating black pepper may lead to a significant decrease in its vitamin C content.)

Black pepper should be kept in a tightly sealed glass container in a cool, dark and dry place. Whole peppercorns will keep almost indefinitely, while ground pepper will stay fresh for about three months. Pepper can also be frozen although this will make its flavor more pronounced.

How to Enjoy

A Few Quick Serving Ideas

For some of our favorite recipes, click Recipes.

Safety

Nutritional Profile

Introduction to Food Rating System Chart

The following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for 25-50 year old healthy woman); the nutrient density rating; and, the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read detailed information on our
Food and Recipe Rating System.

Black Pepper, whole peppercorns
2.00 tsp
5.80 grams
Calories: 15
GI: very low
NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
manganese0.74 mg3745.7excellent
vitamin K9.49 mcg1113.0excellent
copper0.08 mg911.0very good
fiber1.47 g67.3very good
iron0.56 mg33.8good
chromium0.93 mcg33.3good
calcium25.69 mg33.2good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

References

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