This article explores the health benefits, possible adverse effects, and dosage of black garlic. We have also mentioned how you can include it in your diet. Keep reading.
What Is Black Garlic?
Black garlic is a product of fermentation. The whole heads of fresh garlic are maintained at a controlled temperature (60°C to 90°C) and humidity (80% to 90%). The result is rich black garlic cloves minus the pungent odor (caused by a compound called allicin) and enhanced chemical and medicinal properties (1). It also gains a creamier, softer texture while its taste changes to a sweet, tangy, molasses-like flavor. A blogger delving into the world of culinary experiments recently tried black garlic. She notes, “I thought it tasted very much like appelstroop (apple syrup) and ‘solid’ balsamic vinegar although the structure is soft and mouth-watering. It is mild but at the same time there is a depth of flavour. I couldn’t help wonder if I would have even recognised ‘garlic’ if I hadn’t known what I was sampling (i).” The properties of garlic change due to fermentation. But does this process alter its nutritional value too? Let us find out.
Facts About Black Garlic
“Garlic is rich in vitamins and minerals, including vitamins B1 and B6, vitamin C, manganese, calcium, copper, selenium, iron, and phosphorus, rendering it a nutrient powerhouse,” says Dr. Carrie Lam, MD, FAAMFM, ABAARM. What makes black garlic superior? Studies have observed a significant rise in the antioxidant properties of garlic during fermentation. Its phenolic acid content also increases significantly during the heat treatment process (2). Besides, black garlic contains melanoidin, an antioxidant produced during the later stages of the Maillard reaction (a chemical change occurring during fermentation) (3). Dr. Lam remarks, “The health benefits of black garlic cannot be attributed to one specific compound alone. These benefits may be a result of numerous compounds working together or a combination of various active substances.”
Health Benefits Of Black Garlic
One of the factors separating black garlic from regular garlic is its content of water-soluble compounds. Black garlic also doesn’t leave a pungent smell or after taste or odor unlike regular garlic.
1. May Help Maintain Cholesterol Levels
A study found that consuming black garlic extract may help lower triglyceride and cholesterol levels and improve HDL-C (good cholesterol) in rats fed with a high-fat diet. Hence, black garlic may contribute effectively in the treatment of hyperlipidemia (high fat content in the blood) (4). In a study, participants who were given black garlic extract for 12 weeks had seen their HDL cholesterol (good cholesterol) levels improve (5).
2. May Help Manage Blood Sugar Levels
“One serving of black garlic is loaded with antioxidants that can help manage diabetes, weight, and more. It can do this by helping regulate your blood sugar and lower your glucose and insulin levels,” says Christine VanDoren, a certified personal trainer and nutritionist. A study concluded that the higher antioxidant levels in black garlic may help regulate insulin resistance. Hence, eating a diet with black garlic may help keep type 2 diabetes and the related complications in check (6).
3. May Help Promote Heart Health
As stated, black garlic may help regulate both cholesterol levels and reduce insulin resistance. This, in turn, helps reduce the risk of cardiovascular disease, heart attack, and the clotting of blood in vessels (7), (8),(9). Besides, a study found that adding black garlic to the diet may significantly lower lipid levels and prevent fat from accumulating in the arteries. This helps reduce the risk of cardiovascular disease (5).
4. May Help Reduce Cancer Risk
Black garlic may inhibit the proliferation of cancer cells and may also induce apoptosis (programmed death of cancer cells). Studies suggest that consuming it may effectively reduce the risk of blood, stomach, and colon cancers (10), (11), (12). In a study, researchers found that black garlic extracts have anti-cancer, antioxidant, and immunostimulatory effects (13). These properties are attributed to phenolic compounds and melanoidin present in black garlic (14),(15).
5. May Reduce Risk Of Brain Deterioration
Beta-amyloid is a compound that causes inflammation and the aging of brain cells. As a result, it is one of the major causes of Alzheimer’s disease (16). In a study, black garlic extract at doses of 250 and 500 mg/kg of body weight had significantly improved short-term memory and neuroinflammation in rats induced with beta-amyloid (17).
6. May Help Maintain Liver Health
Black garlic extract has hepatoprotective (liver-protective) effects. It was found to inhibit the elevation of enzymes called aspartate transaminase and alanine transaminase (in rats), which are the markers of liver damage. Research suggests that supplementing black garlic extract may be an effective adjuvant therapy to manage liver injury (18). Another animal study indicates that the antioxidant properties of black garlic may help treat liver damage caused due to alcohol abuse to a certain extent (19). However, more research is warranted to prove this claim. Apart from these benefits, black garlic may also have probiotic properties as with other fermented foods. Dr. Lam has an interesting input. She says, “Garlic has also been found to balance hormones, improve cardiovascular health, fight cancer, bring down weight, improve bone density, and remove heavy metals from your body. This makes it helpful to the functions of every single circuit of your NeuroEndoMetabolic (NEM) stress response system, composed of various organs and circuits — the hormonal, bioenergetic, inflammatory, detoxifying, cardionomic, and neuroeffector circuits — working together to counteract stress.” As with any good ingredient, black garlic may also have a few downsides. Scroll down to know what they are.
Side Effects Of Black Garlic
Like garlic, black garlic is safe to consume. However, Dr. Lam has a few suggestions if you have the following conditions.
If you are suffering from advanced adrenal fatigue, start with smaller and less frequent intakes before working your way up to a daily dose of this potent detoxifier.
Taking garlic supplements without supervision is not advised if you suffer from an autoimmune condition since it could worsen autoimmune attacks.
Melissa Mitri, a Registered Dietitian for Wellness Verge, says, “If you are taking blood-thinning medications, you may want to limit or avoid eating black garlic. Taking black garlic in large amounts can further increase the risk of bleeding.” That said, what is the right amount of black garlic to consume?
The Recommended Limit For Black Garlic
The experts and the literature suggest that consuming 4g (around 2-3 cloves) of black garlic and 7.2g (approx) of black garlic extract can offer the best results without any side effects. Is it advisable to prepare black garlic at home or simply buy it? We will understand the merits in the following sections.
How To Add Black Garlic To Your Diet
Preparing black garlic at home is a long and tedious process. Instead, you can buy pre-aged garlic from the market to save you time, money, and effort. Here is how you add black garlic to your diet:
Chop and mix with butter to make black garlic butter. Use as a topping for pizzas or pasta. Mash and use to make soup or gravy. Blend in while preparing a dip.
At some point, you must be wondering about what makes black garlic differ from white ones. Read the next section to learn about it.
Black Garlic Vs. White Garlic
Black garlic and white garlic come from the same plant, but they look and taste very different. Black garlic is made through the fermentation process. It is soft, dark, and sweet, unlike white garlic’s raw and strong taste. On the other hand, white garlic is a common kitchen ingredient. It is pearly white and has a strong, pungent smell. It is used in various dishes. The fermentation process changes the color and taste of black garlic. Fermenting fresh garlic into black garlic also increases the availability of beneficial organosulfur compounds, enhancing its anti-inflammatory, antioxidant, and antidiabetic properties (20). Black garlic is usually more expensive than white garlic because of its unique process. For those interested in the benefits of garlic, exploring both types can offer diverse health advantages, boosting your overall well-being. The multiple benefits of garlic, such as stabilizing blood pressure, improving bone health, regulating blood sugar, etc, will surely pique your interest and make you eager to include this unique kitchen ingredient in your menu. Is black garlic toxic? No. In moderate quantities, black garlic is good for your heart and may help regulate blood sugar levels. Should black garlic be refrigerated? Yes. Once a black garlic can is opened and used, store it in your refrigerator to ensure it lasts longer. Read the label for storage instructions. Is eating black garlic at night good? Yes. While there is limited scientific information in this regard, anecdotal evidence suggests that taking it at night may help sleep better. Unveil the antioxidant-rich properties that boost immunity and heart health and explore its unique flavor profile and versatile culinary uses, making it a must-add superfood to your diet. Check out this video now!
