A Culinary Journey Through India's Flavors and Health Benefits

Hello from incredible India! I'm writing to you from the vibrant shores of Goa, where the air is thick with the scent of the ocean and something even more captivating: the intoxicating aroma of spices. This trip has been a true feast for the senses, especially my taste buds. From the moment I arrived, I've been swept away by the sheer variety and artistry of Indian cuisine.

The Goan Sunset 

        

<--- Palak Chicken and Baigan Fry in Mumbai                                  

Coffee and Reading on Anjuna Beach. ---> 

One of the first things that struck me was the prominent role of spices in every single dish. It's not just about flavor here; it's a way of life, a tradition steeped in centuries of Ayurvedic wisdom. With their strong advocacy for Ayurvedic medicine and natural supplements, companies like Himalaya perfectly exemplify this deep-rooted connection between food, spices, and well-being. Walking through local markets, the vibrant hues of turmeric, chilies, and cardamom piled high are a testament to this rich heritage.

While I've been eager to dive into the local Goan seafood delicacies, I've also found myself drawn to the diverse menus offering a staggering array of North Indian (Punjabi) dishes. Honestly, sometimes it feels like flipping through a culinary encyclopedia with over 30 different types of curries, vegetables, and meats to choose from! What's truly fascinating is that these aren't just random flavor combinations. The herbs and spices in these dishes carry a legacy of health benefits passed down through generations. It makes you wonder about the power of traditional knowledge and how deeply intertwined food and medicine are in this culture.

<--- Standing in front of Haji Ali Dargah in Mumbai 

Speaking of the incredible dishes, let me tell you about some of the spice-laden wonders I've had the pleasure of devouring:

Palak Chicken (or Chana): This creamy spinach-based dish is a powerhouse of flavor, thanks to the warmth of ginger, the subtle heat of chilies, and the aromatic blend of garam masala, kasuri methi, cumin seeds, cardamom, cinnamon, and cloves. Each bite is an explosion of taste and, I'm learning, a boost of potential health benefits.

Kadai Gobi: Even a simple cauliflower dish is elevated to an extraordinary level with the robust flavors of coriander seeds, fiery red chilies, fragrant cloves, sweet cinnamon, aromatic cardamom, and slightly licorice-like fennel seeds.

Baingan Bharta: This smoky mashed eggplant is surprisingly light yet packed with flavor from turmeric's earthy notes, coriander's citrusy undertones, the kick of red chile powder, the warmth of garam masala, and the fresh burst of cilantro.

Black Pepper Chicken (Parsi Style): This dish is a revelation! The dominant flavor of black pepper is beautifully complemented by turmeric, chili, garam masala, fresh cilantro, pungent ginger and garlic, and earthy cumin seeds (or jeera).

Bindi Masala: Even humble okra transforms into a culinary delight with the addition of fragrant coriander, vibrant turmeric, slightly sweet fennel, warming garam masala, tangy amchur powder, aromatic kasuri methi, and fresh coriander leaves.

Experiencing this explosion of flavors and learning about the traditional uses of these spices has led me to ponder a question: With the rising rates of metabolic diseases and obesity in India, could a dietary shift focusing on these incredible spices and traditional cooking methods be a key to better health?

Based on my observations and some fascinating research, I genuinely believe so. A recent systematic literature review published in the Journal of Functional Foods (Deekshith et al., 2021) investigated the effects of culinary herbs and spices on obesity. The researchers analysed 33 clinical trials and found that many commonly used spices demonstrated potential in reducing obesity indices.

The study highlighted that out of the 33 trials, 24 reported statistically significant (P < 0.05) reductions in obesity markers like Body Weight (BW), Body Mass Index (BMI), Body Fat Percentage (BFP), and Waist Circumference (WC) when compared to baseline or a placebo group (Deekshith et al., 2021). Specifically, eight culinary herbs and spices showed promising results: basil, cardamom, cinnamon, coriander, garlic, ginger, nigella (kalonji), and turmeric (Deekshith et al., 2021).

Think about that! Many of these spices are staples in the very dishes I've been enjoying. For instance, the study found that ginger supplementation significantly reduced BW, BMI, WC, and Hip Circumference (HC) in some trials (Deekshith et al., 2021). I've had ginger in almost every curry! Similarly, turmeric, a key ingredient in Baingan Bharta and Black Pepper Chicken, was reported to be beneficial in reducing BW, BMI, BFP, and WC (Deekshith et al., 2021). In several studies, even cinnamon, often used in garam masala, showed significant reductions in BW, BMI, BFP, and WC (Deekshith et al., 2021).

This research resonates deeply with my experience here. India possesses a powerful arsenal in its spice rack to combat health issues. The study suggests that these spices, rich in polyphenols and known for their antioxidant and anti-inflammatory effects, could be valuable dietary tools (Deekshith et al., 2021).

Now, back to my initial thought about carbohydrate intake. While indulging in delicious naan and rice is part of the dining experience for the average Indian person, I can't help but wonder if shifting the dietary focus towards spice-rich curries and dishes while moderating carbohydrate consumption could yield significant health benefits for the Indian population. As suggested by the research, the power of these spices to aid in weight management and improve metabolic health is genuinely compelling.

Imagine a diet that celebrates the incredible flavors of Indian cuisine, packed with these health-boosting spices, but with a conscious effort to reduce refined carbohydrates. It feels like a natural and culturally relevant approach to tackling the rising rates of obesity and type 2 diabetes. India has a treasure trove of culinary wisdom, and scientific evidence increasingly supports the health benefits of its traditional spices. The key lies in re-emphasizing these spice-centric dishes and promoting a balanced approach to carbohydrate intake.

My journey through the spice trails of India has been more than just a culinary adventure. It's been an eye-opening experience to learn about the rich traditions and potential health benefits embedded within this vibrant culture. I leave with a newfound appreciation for the power of spices and a hopeful perspective on how India can leverage its culinary heritage for a healthier future.

References

Deekshith, C., Jois, M., Radcliffe, J., & Thomas, J. (2021). Effects of culinary herbs and spices on obesity: A systematic literature review of clinical trials. Journal of Functional Foods, 85, 104449. https://doi.org/10.1016/j.jff.2021.104449