This guide is written to help you consider the potential health benefits of black garlic. Before we continue, you can also learn how to make black garlic here.
- 1 WHAT IS BLACK GARLIC
- 2 6 SECRET HEALTH BENEFITS OF BLACK GARLIC
- 2.1 1. There is a higher concentration of antioxidants.
- 2.2 2. May help with blood sugar control
- 2.3 3. It may help reduce your risk of developing heart disease.
- 2.4 4. Compounds found in black garlic may help protect the brain from damage.
- 2.5 5. Anticancer properties are possible.
- 2.6 6. Black garlic may help to protect the liver.
- 3 BLACK GARLIC’S POTENTIAL SIDE EFFECTS
- 4 HOW TO ADD BLACK GARLIC INTO YOUR DIET
- 5 TO CONCLUDE
WHAT IS BLACK GARLIC
Black garlic is raw garlic that has been fermented for several weeks under controlled high-temperature and high-humidity conditions.
This is not the only thing that makes black garlic different from raw garlic. It has a milder taste and a more delicate texture than raw garlic.
Also Find Out: HOW TO MAKE BLACK GARLIC? – IN THE SIMPLEST WAY
Black garlic, on the other hand, has a lot of health benefits that may be better than those of raw, unaged garlic.
6 SECRET HEALTH BENEFITS OF BLACK GARLIC
This article discusses six potential health benefits of black garlic.
1. There is a higher concentration of antioxidants.
Due to the fermentation process, black garlic contains significantly more antioxidants than raw garlic.
Allicin, the compound that makes garlic smell bad when it’s crushed, turns into antioxidants like alkaloids and flavonoids when it’s fermented, which is why it’s so good for you.
Antioxidants are compounds that aid in the protection of your cells against oxidative damage, which can result in a variety of diseases. The majority of antioxidants consumed by humans come from plant foods, including garlic.
According to a 2014 study, black garlic’s total antioxidant activity increased significantly with age. Garlic reached its peak antioxidant content in the study after 21 days of fermentation.
As a result, black garlic contains more antioxidant compounds than raw garlic as a result of the fermentation process. Antioxidants protect cells from damage and disease.
2. May help with blood sugar control
Uncontrolled hyperglycemia increases the risk of complications in people with diabetes, including kidney damage, infections, and heart disease.
Treating rats with an extract of black garlic led to changes in their metabolism, like lower cholesterol, less inflammation, and better appetite control. This was a study done in 2019.
A 2009 study in rats with diabetes found that black garlic’s antioxidant properties may help protect them from the health problems that come with having high blood sugar.
Another animal study published in 2019 fed rats a high-fat diet. Rats who ate black garlic had significantly lower blood sugar and insulin levels than rats who didn’t eat it.
According to a study of 226 pregnant women, pregnant women who ate black garlic that had been fermented with the bacteria Lactobacillus bulgaricus were less likely to develop gestational diabetes.
It’s critical to note that some of these findings come from animal studies and that additional research on the effects of black garlic on diabetes and blood sugar levels in humans is necessary.
Research has demonstrated that black garlic may help regulate blood sugar, decrease the risk of generalized diabetes, and may even prevent disease from unmanaged diabetes. However, scientists need to conduct additional research on these effects in humans.
3. It may help reduce your risk of developing heart disease.
Black garlic has been shown in studies to reduce markers of heart disease, including total cholesterol, LDL (bad) cholesterol, and triglyceride levels in the blood. Additionally, it has been shown to increase HDL (good) cholesterol.
In one animal study, the effects of raw and black garlic were compared in rats recovering from heart damage caused by ischemia, or insufficient blood flow to the heart.
Both raw and black garlic were found to help open up circulation and protect the heart from damage.
In another animal study, black garlic extract was found to help reduce total blood fat, triglycerides, and total cholesterol in rats fed a high-fat diet. These are typically associated with an increased risk of heart disease.
In another animal study, black garlic significantly cut high levels of triglycerides and cholesterol, which lowers the risk of heart disease.
In another study, 60 people with high cholesterol received either 6 grams of aged black garlic extract or a placebo daily for 12 weeks. Black garlic increased HDL (good) cholesterol and decreased risk factors for heart disease.
For six months, one study administered 20 grams of black garlic extract daily to participants with coronary heart disease. When compared to people who took a placebo, those who ate it had more antioxidants and better indicators of heart health.
However, more robust human studies are required in this area.
Black garlic may help lower certain heart disease risk factors, such as triglycerides and LDL (bad) cholesterol. It may also help some people increase their HDL (good) cholesterol.
4. Compounds found in black garlic may help protect the brain from damage.
Black garlic may be able to stop inflammation, which over time can make memory and brain function worse.
According to scientists, the buildup of a protein called beta amyloid causes inflammation in the brain, increasing the risk of developing Alzheimer’s disease.
According to one rat study, black garlic may help reduce inflammation in the brain caused by beta amyloid. It may also help improve short-term memory.
Another study induced oxidative stress in rats’ brains. By giving the rats black garlic extract, this oxidative stress was prevented from making them forget things.
Black garlic may contain compounds that protect the brain against memory loss and degenerative disorders such as Alzheimer’s. However, scientists need to conduct additional research on these potential human consequences.
5. Anticancer properties are possible.
Numerous studies indicate that black garlic is beneficial in the fight against cancer cells.
In a test tube study, black garlic extract was found to be more immune-stimulating, antioxidant, and anticancer than raw garlic extract in the blood of 21 people.
Black garlic extract, on the other hand, black garlic extract killed cancer cells in the lungs, breast, stomach, and liver when it was mixed with a 72-hour solution.
Additional test tube studies discovered that black garlic induced the death of cancer cells in human colon and stomach cancers, as well as leukemia. Additionally, it inhibited the growth of these cancer cells.
In a review of 25 studies, researchers found that aged garlic had possible anticancer effects in most of the human, animal, and test tube studies they looked at.
This research is very early, and scientists need to do more research on black garlic’s possible cancer-fighting properties.
In a number of cancer-related studies, black garlic was found to be more immune-boosting, antioxidant, and anticancer than raw garlic was.
6. Black garlic may help to protect the liver.
Black garlic may be able to help protect the liver from long-term exposure to chemicals, medications, alcohol, and germs that can cause damage to the liver.
In rat studies, black garlic was found to protect the liver from damage, preventing more liver damage.
Additionally, black garlic may be beneficial in more chronic conditions. Because black garlic is a good source of antioxidants, it was found in one animal study to help the liver function of people who had been drinking alcohol for a long time.
Another study found that aged black garlic reduced ALT and AST levels in rats with liver damage. These are two chemicals in the blood that indicate liver damage.
Black garlic may be able to protect the liver from damage caused by an injury, common chemicals, or even long-term alcohol use.
BLACK GARLIC’S POTENTIAL SIDE EFFECTS
Neither raw nor black garlic appears to have any significant adverse effects. However, raw garlic shares a few disadvantages with black garlic.
Consuming large amounts of raw garlic may increase your risk of bleeding. People who take blood-thinning medicines may want to avoid eating a lot of black garlic.
There was one study that looked at the effects of old garlic extract on blood clotting in people who were taking blood thinners and found that it didn’t have a big impact on their health.
However, it is still recommended that you talk to a doctor or nurse to see if black garlic is safe and appropriate for you.
Additionally, individuals who have an allergic reaction to raw garlic should avoid black garlic.
If you are allergic to raw garlic, avoid black garlic. Additionally, you may want to avoid it in large doses if you are on blood-thinning medication. Consult your healthcare provider if you have concerns about taking black garlic.
HOW TO ADD BLACK GARLIC INTO YOUR DIET
You can add black garlic to your food, even though raw garlic may be more common.
Its sweet flavor and gelatinous texture complement a variety of dishes.
Here are a few ways to prepare black garlic:
- Combine it with soy sauce to create an enticing stir fry.
- Use it to season soups.
- Mash it into a cream cheese dip or cheese dip.
- Combine it with mayonnaise or hummus.
- Thinly slice cloves and toss them into salads or pasta dishes.
- Use them as a pizza topping.
- Puree them with olive oil in a blender to make a simple salad dressing.
Also, you might find that you like black garlic better than raw garlic because it has a milder taste.
In comparison to raw garlic, black garlic has a milder, sweeter flavor. You can incorporate it into pastas, soups, and stir fries; you can blend it into oils; or you can incorporate it into dips and sauces.
Black garlic is raw garlic that has been fermented for several weeks under controlled conditions. This alters the color and flavor of the product.
Additionally, this process significantly boosts the garlic’s antioxidant activity. Indeed, it is possible that the antioxidants in black garlic play a role in its possible health benefits for the heart, liver, blood sugar, and brain, as well as its ability to fight cancer.
Black garlic doesn’t seem to have any major side effects, but if you’re taking blood-thinning medicine or have a garlic allergy, don’t eat a lot of it.