Discover the Health Benefits and Potential Risks of Garam Masala in Your Diet

Garam Masala, the quintessential spice in the Indian kitchen is the magical bottle that can sprinkle a bust of flavours. It won’t be wrong to say that the Indian taste buds are obsessed with spices.

Here’s an anecdote

A few days back, a mother-daughter duo visited my clinic. It was their amusing banter which is a common story of every house these days. Here is how it went!

Daughter – My mother is on a murder mission.

Mother – My daughter has gone mad. 

Daughter – She puts masala in all our foods and that’s a slow poison. I have shown her so many blogs to educate her. But she just keeps sneaking in the garam masala in all our foods.

Mother – She throws away such tasty food. Stupid kid! God, what have I birthed? Children of this generation are spoiled by the lies told by the internet. They spread false lies about the authentic flavours of our cuisine. What do they know about food? They spend their lives on bread, coffee and alcohol.

Daughter – This is the problem doctor. I can never convince her how unhealthy are these masala.

Mother – She is the one who needs convincing. She will believe these self-proclaimed researcher but not her mother.

Caught in this amusing mother-daughter fight, I started thinking of the best possible solution I could give them.

Well, this was not the first time, when Garam masala popped into the conversation during a consultation. Many patients ask me if they should avoid or abstain from using masala to maintain a healthy body. 

So, read on to know is garam masala good or bad for your health!

Also Read: Most people make this common eating mistake

What is garam masala?

Garam masala is an authentic blend of aromatic Indian spices. Spices of choice are grounded in specific quantities and stored in air-tight containers. A pinch of the powder is added while cooking to give a great burst of flavours.

One of the most loved and must-have kitchen ingredients, masala is also hailed for its health benefits. When it’s prepared from organic raw spices at home, garam masala delivers the benefits of each individual spice. 

Ingredients of garam masala

The common ingredients that go into the making of masala are –

• Fennel
• Black peppercorns
• Cinnamon
• Cloves 
• Black and green cardamom
• Cumin
• Coriander
• Nutmeg
• Bay leaves

However, the contents and composition can differ from region to region. And the health benefits it delivers depend on the contents, their proportion and the portion added to the meals.

Also Read: Health benefits of Chia seeds

How this amazing mix came into existence?

Garam masala originated in the Northern part of India many centuries ago. This specific food flavouring was found in traditional Mughal dishes. 

The word garam translates to ‘hot’, which indicates its capacity of warming of the body in cold weather. That’s why this spice combination gained quick popularity in cold regions. It was a cheap effective way to warm up their body. 

The ancient Indians adapted this culture of mixing spices. They added their own knowledge of Ayurvedic spices while making improvised recipes of garam masala. This lends the amazing health benefits to this pinch of spice.

Health Benefits of Garam masala

1. It helps Boosts Digestion

The right amount of Masala in the food helps improve digestion. One study reported that eating food with garam masala is associated with faster digestion time in healthy adults. Adding it to the meal may also help in reducing bloating and flatulence problems. 

2. It’s a packet of Anti-oxidants

The spices in masala are known for their powerful antioxidant properties. Cinnamon, cardamom and cloves are noted detoxifiers. They are good for the skin and help fight inflammation 

3. It enhances your Metabolism

The ingredients of this warm spice mix are rich in phytonutrients. Thus, it helps in boosting metabolism. Masala may also help in regulating blood pressure and improving heart health because of cardamom. Coriander helps lower total cholesterol and triglyceride levels.

4. It helps fight bad smell

Eating spices like cloves and cardamom could lend the benefits of fighting bad breath. It is also helpful in bringing a soothing aroma to foods like fish or chicken that have a strong smell which is not very pleasant.

5. Defensive against diabetes

The ingredients in hot spices, mainly cinnamon has been proven to increase insulin sensitivity in a diabetic patient. So, there is no ban on garam masala in the diet of a diabetic. 

Also Read: Cinnamon in Diabetes

Precautions 

While cooking a dish with garam masala, one shall keep in mind the amount to be used and put only a genuine amount. Excess use of spices can lead to gas related problems and acidity sometimes. 

Garam masala in Indian dishes are best to be used as a seasoning or to be sprinkled at a spicy cuisine for the smell and the taste, but one shall be careful while tossing the spice or frying it. 

So, Is Garam Masala good or bad?

‘Garam masala is good’ would not be enough to convince this ‘girl of the internet’. 

So, I asked her mother what all she puts in her garam masala recipe.

She named the spices one after another and I asked the girl to google the spices for their benefits versus ill effects. She did that. And by the end of the list, the internet has convinced her that garam masala was a ‘miraculous healer’. She was ready to take a pinch of garam masala in her warm water. 

Internet is sure a good convincer!