The Caribbean is a region of diverse cultures, cuisines, and climates. But one thing that many of its islands have in common is a love for spicy food. Whether it’s from the fiery peppers, the aromatic spices, or the tangy sauces, Caribbean food can make your mouth water and your eyes tear up. But which island has the spiciest food of all? And how can you enjoy it without burning your tongue? Here are some tips and facts to help you navigate the world of Caribbean spice.

While every island has its own signature dishes and flavors, Jamaica is widely regarded as the spiciest island in the Caribbean. The main reason for this is the Scotch bonnet pepper, a type of chili pepper that is native to the island and widely used in its cuisine. The Scotch bonnet pepper is one of the hottest peppers in the world, ranking between 100,000 and 350,000 Scoville units (a measure of spiciness). That’s about 40 times hotter than a jalapeño pepper!

The Scotch bonnet pepper is used to make jerk seasoning, a dry rub or marinade that is applied to meat, fish, or vegetables before grilling or roasting. Jerk seasoning typically contains other spices such as allspice, thyme, garlic, ginger, and nutmeg, creating a complex and flavorful blend that is synonymous with Jamaican food. Jerk chicken, pork, or fish are some of the most popular dishes on the island, often served with rice and peas, coleslaw, or festival (a type of fried bread).

Another spicy dish that is unique to Jamaica is ackee and saltfish, the national dish of the island. Ackee is a fruit that resembles scrambled eggs when cooked, and saltfish is dried and salted cod. The dish is cooked with onions, tomatoes, Scotch bonnet peppers, and other seasonings, creating a savory and spicy breakfast or brunch dish.

If you’re not used to eating spicy food, you might be wondering how to enjoy it without suffering too much. Here are some tips to help you handle the heat:

Start small. Don’t pile on too much sauce or seasoning on your plate. You can always add more later if you want more spice.

Drink milk or yogurt. Dairy products contain casein, a protein that binds to capsaicin (the compound that makes peppers hot) and helps wash it away from your mouth. Water or soda won’t help much, as they only spread the capsaicin around.

Eat bread or rice. Starchy foods can also help absorb some of the capsaicin and reduce the burning sensation. Have some sugar. Sugar can also counteract some of the spiciness by stimulating your sweet taste buds. A spoonful of honey, a piece of candy, or a sip of juice can help soothe your tongue.

Don’t touch your eyes or nose. Capsaicin can irritate your skin and mucous membranes, so avoid touching them with your fingers after handling spicy food. Wash your hands thoroughly with soap and water before touching any sensitive areas.

Spicy food is not only delicious but also good for you. Eating spicy food regularly has many proven health benefits1. Some of them are:

Boosting your metabolism. Spicy food can increase your heart rate and body temperature, which can help you burn more calories.

Reducing inflammation. Spicy food can reduce inflammation in your body, which can prevent or ease conditions such as arthritis, autoimmune disorders, headaches, and nausea.

Fighting infections. Spicy food can kill harmful bacteria in your body, which can prevent or treat infections such as colds, flu, or stomach bugs.

Preventing cancer. Spicy food can slow down or destroy cancer cells in your body, which can lower your risk of developing certain types of cancer such as prostate cancer.

So go ahead and spice up your life with some Caribbean food. You’ll not only enjoy a delicious meal but also reap some health benefits along the way. Just remember to start small, drink milk, eat bread, have some sugar, and wash your hands. And don’t forget to savor every bite!