Do you have a bottle of garam masala in your spice cabinet? This blend of spices is common in Indian cuisine and it’s amazingly warm and fragrant. Even if you don’t have the blend itself, you probably have all the spices that go into it. But what is garam masala? Read on to find out more about the spice blend and how you can make your own. Garam masala is a popular Northern Indian spice blend used to flavor soup recipes, stews, curries, and more. You can buy garam masala in the spice section of your grocery store (make it a spice container staple!), or you can create your own blend from whole spices. The name garam masala means hot or warm spices, but the flavors aren’t hot as in spicy—garam masala is more of a warming mix, with flavors like cardamom, cinnamon, cloves, and peppercorns (and many others!). This unique blend of spices is supposed to hit many different notes of taste: It’s sweet, warm, earthy, and even slightly floral. Blends vary from family to family and recipe to recipe, so if you make it at home, then buy it at the store, then try it at a restaurant, you might never have the same blend twice! If you want to try mixing up your own, try this easy 5-ingredient garam masala recipe from food blog Ministry of Curry.
Garam masala is a spice blend widely used in Indian cuisine, from curries and lentil dishes to soups. Whole spices of cinnamon, mace, peppercorns, coriander seeds, cumin seeds, and cardamon pods are toasted in a pan to release their aromatic flavors, then ground to a powder. The name for this blend translates to “warming spices,” meant to warm the body and increase metabolism.

Benefits
1. Helps With Digestion
The traditional idea that garam masala increases ‘digestive fire’ seems to have something to it.
Cumin, one of the major components of the mix, has been shown to boost the activity of digestive enzymes.
One study even concluded that an extract of the spice could be used to treat irritable bowel syndrome (IBS).
Black pepper, another common ingredient, has also been found to have beneficial effects on our digestive system.
On top of that, one study found that eating food with garam masala was associated with faster digestion time in healthy adults.
Bottom line: If you’re having trouble processing your food, try spicing it up!
2. Provides Strong Antioxidants
By themselves, each of the spices in garam masala contain powerful antioxidants.
When you mix them together, though, you get a whole new level of potency.
While all of the components contribute, there are a few that stand out.
The strongest of them all is actually cinnamon.
In a Chinese study from 2005, 26 different spices were analyzed to see which contained the most antioxidant activity.
After the scientists had carefully tested each spice, cinnamon was placed at the very top of the list.
Other notable mentions are cardamom and clove — both of which have shown exceptional antioxidant potential.
3. Regulates Blood Pressure & Improves Heart Health
Cardamom has shown promise when it comes to regulating blood pressure levels and improving overall heart health.
Additionally, coriander has been known to lower total cholesterol and triglyceride levels.
These are some seriously impressive effects that should not be ignored.
After all, heart disease is still the number one killer worldwide.
If we can use food and natural supplements to greatly reduce our risk, we should do so.
Keep in mind that garam masala is both affordable and extremely low in calories.
This makes it a reliable source of heart-healthy compounds that can be easily included in your day-to-day life.
4. Reduces Inflammation
The issue of bodily inflammation has increasingly become an issue in the modern world.
Whether it’s subtle and low-grade or sharp and in-your-face, it can deal some serious damage over time.
In recent years, chronic inflammation has been strongly linked to many age-related diseases (“inflammaging”).
Sure, the sources of inflammation can often be hard to eliminate completely.
Still, we can heavily diminish the symptoms by having a healthy lifestyle and diet.
Cardamom in garam masala has been shown to lessen inflammation in the body.
5. Lowers Cancer Risk
When it comes to the world’s top killers, cancer is steadily climbing up the ranks.
In high-income countries, it’s frequently listed in the top 5.
It’s probably one of the scariest diseases known to man — often involving long, drawn-out periods of suffering.
Thankfully, according to studies, most cancers are preventable —being highly influenced by various lifestyle factors.
One of the most important factors is our daily nutrition.
As it turns out, the ingredients of garam masala are all useful when it comes to cancer prevention.
Cloves, in particular, have been shown to promote normal cell function, inhibit tumor growth, and even help control the early stages of lung cancer.
6. Fights Oral Bacteria
Could consuming spices actually ward off bad bacteria and help prevent tooth decay?
According to studies, it would seem so.
There are several components of garam masala that have shown potential in this area.
First off, there’s nutmeg.
According to a study from 2006, a compound in nutmeg called macelignan can kill many types of bacteria responsible for tooth decay.
Cloves have also been found to be useful when it comes to oral health — defending against gum diseases like gingivitis.
Finally, there’s cardamom, which has demonstrated an effect against microorganisms that cause dental caries.
7. Enhances Nutrient Absorption
Yes, you read that right.
Simply spicing up your meal can increase its overall nutritional value.
Pretty neat, huh?
This could be a huge benefit — especially for those living in developing countries where food preparation may be lacking.
So, how does garam masala increase the bioavailability of foods?
It all comes down to one single ingredient: Black pepper.
Or, more specifically, a compound in black pepper called piperine.
Piperine is what gives the spice its pungent taste.
When added to a meal, it can significantly increase the absorption of minerals and vitamins.
In fact, it’s been shown to be so potent that it can enhance the effects of certain drugs as well.
8. Defends Against Diabetes
Diabetes is another major disease that plagues the modern world.
Like cancer, diabetes is most often the result of lifestyle factors.
One major risk is, of course, being overweight.
The other big one is diet — what you are and are not eating on a daily basis.
Research has found that a multitude of spices can be protective against diabetes.
The most effective of them all is cinnamon.
Cinnamon is a popular ingredient in many pastries and other treats.
Because of this, most people don’t think of it as a blood sugar regulator.
Still, several studies have pointed out its beneficial effects (1, 2).
In particular, the spice has been shown to improve insulin sensitivity, which is a good thing (learn about insulin sensitivity here).
Nutmeg has also shown potential in this area.
9. Protects Your Nerve System
Garam masala could be useful when it comes to preventing Alzheimer’s and other neurological diseases.
As mentioned, all of the commonly-used spices in garam masala are high in antioxidants.
This is important, because natural antioxidants have been found to be protective against neurodegenerative disorders.
The piperine in black pepper has also shown promising results in regards to this issue.
Neurological disorders like Alzheimer’s can be very scary to think about — especially it you’ve witnessed someone close to you suffer from it.
Still (as with diabetes, heart disease and cancer) research suggests that you can greatly reduce your risk with the right lifestyle and diet choices.