The “Garm” and “Sard” Myth: The Ancient Science of Hot and Cold Foods

The “Garm and Sard” system is not indigenous to Afghanistan or the Traditional Afghan Diet, nor is it purely a myth.

It is the living legacy of defining hot and cold foods in Unani Medicine (Graeco-Arabic medicine).

The roots lie in the “Humoral Theory” proposed by Hippocrates and later refined by Galen in Ancient Greece.

They believed the human body was composed of four humours—blood, phlegm, yellow bile, and black bile—each corresponding to specific temperaments and elements.

When the Islamic Golden Age flourished, scholars like Ibn Sina (Avicenna), viz Avicenna Food Theory, who was born in modern-day Uzbekistan and lived throughout the regions of Greater Khorasan (which includes Afghanistan)—translated and expanded these Greek texts.

He codified the idea that every substance, including food and medicine, possesses an inherent “nature” (Mizaj):

• Garm (Hot): Foods that accelerate metabolism, increase blood flow, and generate internal heat.
• Sard (Cold): Foods that soothe, slow down metabolism, and provide a cooling, sedative effect.

While Europe eventually moved toward germ theory and modern caloric science, Afghanistan remained a sanctuary for this ancient wisdom, integrating it so deeply into its cuisine that it became indistinguishable from culture.

The biggest misconception about this system is the confusion between physical heat and metaphysical nature.

So, what are Garm and Sard foods? They define the metaphysical nature of food in Afghanistan.

So, why is green tea considered cold in Afghanistan?

A cup of green tea is physically hot, but in the Afghan system, it is considered Sard (Cold) because of its ultimate effect on the body—it acts as a diuretic and cools the internal system.

Conversely, a handful of dry walnuts might be physically cold to the touch, but they are intensely Garm (Hot) because they are calorie-dense and stimulate internal energy.

Common “Garm” (Hot) Foods:

• Lamb and Goat meat
• Walnuts, Pine nuts (Chilgoza), and Dates
• Honey and Sugar
• Eggs
• Spices like Cinnamon and Ginger

Common “Sard” (Cold) Foods:

• Yoghurt and Milk
• Watermelon and Cucumber
• Beef and Fish
• Green Tea
• Citrus fruits

In Afghan cooking, the goal is never to eat only one type of food, but to achieve a state of Equilibrium.

This is done through the use of a Musleh—a corrective ingredient that “fixes” the nature of a dish. It is all about balancing hot and cold ingredients in cooking in the Islamic golden age culinary history.

The myth suggests that Afghans eat heavy meat dishes (which are intensely Garm) simply because they like them.

The reality is that these dishes are almost always served with a “counter-balance.”

The Mantu Logic: Mantu (steamed dumplings) contains lamb (Garm), which is why it is always topped with a massive serving of yoghurt and mint (Sard) to prevent the body from “overheating.”

The Pulao Logic: Kabuli Pulao features lamb and raisins (Garm), which is why it is frequently accompanied by a side of fresh citrus or a cucumber salad (Sard).

This isn’t just about flavour profile; it is a preventative medical ritual.

Eating Garm food without a Sard balancer is thought to result in skin rashes, “thick blood,” or irritability.

To eat too much of Sard without a Garm balancer leads to lethargy and joint pain.

Is there scientific merit to this myth?

While modern nutrition doesn’t use the terms “Hot” and “Cold,” it does recognise thermogenesis (the energy required to digest food) and the glycemic index.

Garm foods are often those high in fats and proteins that take longer to break down and raise body temperature.

Sard foods are often those with high water content or alkaline properties that are hydrating.

In the harsh, high-altitude climate of Afghanistan, where winters are brutal and summers are scorching, this “myth” served as a crucial survival manual for thousands of years.

When you look at an Afghan recipe, don’t just look for the spices—look for the Balance. The “Garm and Sard” myth reminds us that food was the world’s first medicine.

It’s a philosophy that teaches us that health isn’t about restriction; it’s about finding the perfect “counter-weight” for every indulgence.