India has given the world many things to be thankful for, such as shampoo, number 0, deep spirituality, and yoga. However, the most appreciated benefit is the cultivation and use of spices. If they weren't in our Indian foods, our food would most likely taste blander today. We also wouldn't be able to enjoy the fantastic health benefits that come from these plants. One of the most popular spice blends in India is called garam masala.
Garam masala, a fragrant blend of spices commonly used in Indian cuisine, offers many health benefits beyond its rich flavour. This versatile spice mix typically includes ingredients like cumin, coriander, cardamom, cinnamon, and cloves, each contributing unique nutritional properties. Let us dive into this blog to learn about the dietary benefits of garam masala, potential side effects and homemade garam masala recipe you can make at home.
Table Of Contents
1. What Is Garam Masala?
2. Homemade Garam Masala Recipe
3. What Are The Benefits Of Using Garam Masala?
4. Does Overusing Garam Masala Have Side Effects?
5. Dietitian's Recommendation
6. The Final Say
7. FAQs
8. References
What Is Garam Masala?
I knew ‘teri aankhein garam masala’ song had a bigger purpose!
Garam masala is a mixture of ground spices originating from South Asia. It is common in Indian, Pakistani, Nepalese, Bangladeshi, Sri Lankan and Caribbean cuisines. It is used alone or with other spices. Garam masala is a complex blend of spices containing sweet cinnamon, peppercorns' spicy heat, coriander's spiciness, earthy cumin and fragrant cardamom. The specific ingredients may vary by region, but they regularly include a mix of flavours, as mentioned above, such as cardamom, cinnamon, cumin, cloves, and pepper.
Garam masala can be found in various foods, including marinades, pickles, stews, and curries. There is no single recipe for garam masala; the ingredients vary by region and cook. In northern India, garam masala will be aromatic and mild, while the further south you travel in India, the hotter the spice will be.
Rich in antioxidants, garam masala can help combat inflammation and support immune health. The spices within the blend also aid digestion, boost metabolism, and even enhance heart health by improving blood circulation. Incorporating garam masala into your meals elevates the taste and adds a wealth of health-promoting benefits, making it a flavorful ally in any diet.
Also Read: Which Salt Is Better For Health? Here Are 4 Types And Detailed Insights To Help You Choose
Homemade Garam Masala Recipe
Homemade is always the best!
This garam masala recipe is an aromatic blend of Indian spices. Garam masala is better when made from whole herbs that have been roasted and ground, but this is a quick and easy substitute that's good. You can visit ToneOp Eats to discover more such enticing recipes!
Ingredients:
- Coriander/dhania seeds - ¾ cup
- Cumin/jeera - ½ cup
- Shah jeera - 1 tsp
- Pepper/kali mirch - 2 teaspoons
- Red chilli peppers - 3 dried
- Star Anise/chakra phool - 5
- Cinnamon /dalchini - 3 inches
- Mace/javitri - 2
- Black cardamom - 5
- Nutmeg /jaiphal - 2
- Cardamom/elaichi - 3 tsp
- Clove/laung - 1 tablespoon
- Fennel/saunf - 2 teaspoons
- Bay leaves/tej patta - 5
- Ginger powder - 1 teaspoon
Preparation Method:
- First, take coriander seeds in a heavy-bottomed pan and roast on low flame.
- Bake until the spices ring. Keep aside.
- Add cumin and shah jeera, and toast over low heat in the same pan.
- Cook until aromatic. Keep aside.
- Further, take pepper and red chilli peppers and fry until the chillies turn golden. Keep aside.
- Now add star anise, cinnamon, nutmegs, black cardamom, nutmeg, cardamom, cloves, fennel and bay leaves. Roast until all the spices ring without burning. Keep aside.
- Cool all the spices and transfer them to the mixture.
- To this, add ginger powder and blend it into a coarse powder.
- Finally the garam masala is done. Store in an airtight container and use as needed for curry.
Also Read: 10 Tofu Health Benefits That Are Straight Fire! Get the Verdict on Paneer vs Tofu Battle!
What Are The Benefits Of Using Garam Masala?
Taste and health ka power pack!
The following are the benefits of using garam masala:
1. It Helps With Digestion
Believe it or not, the benefits of garam masala actually make it a good food for gut health (or, rather, a great ingredient!).
Garam masala is known to increase body temperature. It helps with proper digestion and thus removes sluggishness from the body. It detoxifies the digestive system and flushes out toxins from the body, thereby fundamentally restoring gut health.
ToneOp Care's Digest 360 Tablets can also relieve digestion problems. The powerful blend of 12 enzymes can restore the balance of the digestive system.
2. Improves Immunity
Garam masala is known to improve the body's immunity and help treat diseases like colds and fevers. If a person suffers from a common cold due to extreme cold, a cup of garam masala tea will flush the phlegm out of the body and help clear chest congestion.
Garam masala tea is beneficial for removing toxins from the liver and is also known to cleanse the liver. It guarantees that the ageing process is controlled by increasing oxygen and blood flow to different regions of the body. You can also try ToneOp Care's Vitamin 360 tablets to promote better immunity and overall wellness.
3. Helps In Weight Reduction
No Indian healthy recipe for weight loss is complete without garam masala. It helps reduce weight in several important ways. First, its spices frequently contain substances that increase metabolism, making it easier for the body to burn calories. For instance, ingredients like cinnamon and cumin are known to increase blood sugar levels and metabolic rates, which might lessen cravings and stop overeating.
Furthermore, garam masala's fragrant spices help support gut health and digestion, enhancing nutrient absorption and speeding up the digestive process. Additionally, several spices have diuretic qualities that aid in lowering water retention.
4. Absorption Of Vitamins And Minerals
Garam masala has the special property of helping the body absorb vitamins and minerals. It is spicy and helps increase blood flow and improve oxygen flow, which helps in the absorption of vitamins and minerals in the body as they are converted quickly.
It is well-recognised that certain spices, such as cumin and coriander, improve digestive health by encouraging a more effective breakdown of food and making it easier for the intestines to absorb nutrients. Furthermore, piperine, included in several spices like black pepper, can significantly raise the bioavailability of some elements like curcumin in turmeric.
5. Helps Maintain Cholesterol
Garam masala is anti-inflammatory and helps control cholesterol. It maintains the level of good cholesterol in the body and reduces the level of bad cholesterol. Pepper is known to convert lousy cholesterol in the body into energy metabolism, which ensures that one becomes more mobile.
The cloves in garam masala are loaded with eugenol, which has an anti-inflammatory and muscle-toning effect. Many old people have difficulty walking, and this muscle pain leads to cramps. These age-related problems can be avoided by adding garam masala to our diet.
6. Restores Heart Health
Garam masala is beneficial for heart health due to its rich blend of spices, including cardamom and coriander, which help regulate blood pressure and lower cholesterol levels. Regular consumption can reduce the risk of heart disease and stroke, making it a flavorful way to support cardiovascular wellness. Additionally, its anti-inflammatory and antioxidant properties contribute to overall heart health, ensuring your heart stays strong and healthy.
7. Prevents Diabetes
Garam masala helps in preventing diabetes. It is a very useful spice for people who have type 2 diabetes. The presence of nutmeg and cloves in garam masala also helps in preventing diabetes. Cinnamon is another of the main ingredients of garam masala. Cinnamon is said to have a number of health benefits. This spice naturally lowers blood sugar levels. As a result, it can help prevent or control diabetes.
According to experts, cinnamon can lower blood glucose levels. In addition, it can improve the body's sensitivity to the hormone insulin. In fact, this hormone is essential for maintaining proper blood glucose levels.
8. Can Potentially Prevent Cancer
Garam masala may help prevent cancer due to its rich blend of spices, each contributing unique health benefits. Cloves, a key ingredient, are known for promoting normal cell function and inhibiting tumour growth, particularly in lung cancer. The antioxidant and anti-inflammatory properties of garam masala can also combat free radicals, reducing the risk of various cancers.
9. Prevents Arthritis
Garam masala can help prevent arthritis due to its powerful anti-inflammatory properties, thanks to ingredients like turmeric, cloves, and black pepper. Together, these spices help lower inflammation, a major contributor to joint stiffness and arthritic pain.
10. Helps With Premenstrual Cramps
Garam masala's blend of anti-inflammatory and muscle-relaxing spices may help ease premenstrual cramps. Because of their well-known anti-inflammatory qualities, ingredients like turmeric might lessen the pain and discomfort of menstrual cramps.
Further comfort may be obtained using spices like cinnamon, which may enhance blood circulation and reduce bloating. Garam masala added to tea is beneficial for these problems.
You can also take ToneOp Care’s Period 360 to alleviate menstrual cramps and other PMS symptoms.
11. Protects The Skin
Garam masala helps restore the vitality of the skin. It reduces black spots and dark circles under the eyes. Old skin cells and skin dryness will also be reduced if you regularly include garam masala in your diet.
ToneOp Care’s Skin 360 is an age-defying 360 skincare product for glowing skin, reduced pigmentation, treating acne and skin disorders, and promoting even skin tone.
12. Improves Metabolism
Garam masala's constituents are rich in phytonutrients, which aid in accelerating metabolism. Pepper is particularly effective in speeding up the body's metabolism. These ingredients are also a good source of minerals that help improve the performance of various body organs.
13. Prevents Constipation
Since garam masala improves digestion, it's no surprise that it has also been shown to reduce transit time through the digestive system. This is excellent for reducing the likelihood of constipation, which is extremely important to our health. Constipation is one of the main ways our bodies detoxify naturally and regularly.
According to a small study published in the journal Tropical Gastroenterology, garam masala consumption led to faster digestive transit in well-nourished, healthy adult volunteers. Meanwhile, consumption of unseasoned food was associated with a tendency for slower gastrocolic transit.
Also Read: 10 Health Benefits Of Coriander Water & Recipes | ToneOpEats
Does Overusing Garam Masala Have Side Effects?
Anything in excess is always bad.
Garam masala can cause some side effects when an ingredient like pepper is added in large amounts. It can cause itchy skin in some people, while it can cause rashes in others. There are cases when there is a burning sensation in the mouth. In some people, garam masala leads to diarrhoea and vomiting. Bloating is another problem some people may face when consuming too much garam masala.
The quality of garam masala is directly related to the quality of the spices; in some cases, the spices are treated with chemicals that can harm the body.
Also Read: 23 Health Benefits Of Garlic For Men With Its Essential Nutritive Values!
Dietitian's Recommendation
Each spice in garam masala has its health benefits. Studies show that these spices and herbs can significantly improve your health. Regretfully, not everyone is aware of the advantages of each component of garam masala. Eating a blend of spices is one of the easiest ways to boost your health. Garam masala can be added to various savoury dishes such as stews and curries. The best solution is to add it to tea to ensure that it is conveniently included in your daily diet.
Dt. Lavina Chauhan
The Final Say
Adding the benefits of garam masala to any meal will make it more invigorating and warm. It can be added to meat meals, stews, soups, and vegetarian recipes. The possibilities are endless because you can sprinkle it with whatever you want. In addition to being delicious, this spice blend has numerous health advantages, ranging from better digestion to preventing cancer.
So, next time you enter the kitchen, make sure this super spice gets its deserved spotlight in your daily meal planning!
FAQs
1. Is garam masala good for health?
Yes, garam masala is very good for health & it has many health benefits which are discussed above. The only thing to keep in mind is not to overuse it as overusing garam masala has side effects.
2. How much garam masala per day?
The cuisine and the way the food is seasoned determine this. Depending on how garam masala is used, its quantity might also change. Usually, you may get the desired flavour with just a pinch of garam masala. It is not advised to consume more than one tablespoon daily, though.
3. Why is garam masala so popular?
Garam masala has gained popularity and spread to different cultures due to its rich and flavorful blend. Plus, it's easy to create delicious dishes. Its ability to keep the body warm and stimulate the metabolism was highly valued in the past for maintaining health.
References
- https://www.lybrate.com/topic/garam-masala-benefits-,-side-effects-and-recipe
- https://www.jkcart.com/blog/12-powerful-health-benefits-of-garam-masala
- https://draxe.com/nutrition/garam-masala/
- https://en.m.wikipedia.org/wiki/Garam_masala
- https://hebbarskitchen.com/homemade-garam-masala-recipe/
About ToneOp Eats
ToneOp Eats is your go-to health kitchen, delivering nourishing meals in Bhopal, Indore & Bangalore. The meals are prepared with strategically planned nutrition and portions for your health goal. With just three simple steps, you can subscribe to a meal plan for weight loss, muscle gain, or balanced diet goals. Experience the perfect blend of taste and wellness in our nutrient-dense and calorie-counted range of meals, including protein-rich grills and meal bowls, full of fibre salads & smoothies, workout-friendly protein 30,40,50 meals and refreshing juices.
