Discover the 6 shocking health benefits of black garlic.
Once considered a secret ingredient found only on the shelves of specialty markets and upscale restaurant menus, the benefits of black garlic have recently become a favorite with foodies looking to boost the taste and nutritional content of your dishes.
This unique ingredient is made from Allium sativum or common garlic, and it even shares many of the same health benefits as raw garlic, from preserving cognitive function to protecting heart health and more.
However, there are many differences between the two, for example, black garlic is believed to contain a higher concentration of antioxidants and a distinctive texture, taste, and aroma.
It’s also super versatile, delicious, and easy to make at home with just a few simple ingredients, giving you plenty of reasons to add this herb to your dinner rotation.
Antioxidants are compounds that can have a powerful effect on health; They work by neutralizing harmful free radicals to prevent oxidative stress and damage to cells.
Not only that, but research shows that antioxidants can reduce the risk of developing certain types of chronic diseases, such as coronary heart disease, cancer, and diabetes.
Garlic is packed with disease-fighting antioxidants, but some studies show that black garlic may contain even more.
According to a study, allowing garlic to age for 35 days to form black garlic causes a significant increase in antioxidant content, reaching peak antioxidant levels on day 21 of aging.
The antioxidants found in black garlic can have several beneficial health effects, especially when it comes to preventing the development of chronic diseases such as cancer.
These antioxidants help block the buildup of free radicals to inhibit the growth and spread of cancer cells in the body.
An in vitro study showed that aged black garlic extract was able to effectively kill and reduce the growth of colon cancer cells.
Similarly, another in vitro study reported that aged black garlic extract also decreased the growth and spread of leukemic cells.
Although human research is limited, other animals and test-tube studies suggest that black garlic may also have therapeutic effects on lung cancer and stomach cancer.
This should come as no surprise, as garlic and other herbs are among the top cancer-fighting foods out there.
One of the best-known benefits of black garlic is its ability to protect and improve the health of your heart. Black garlic can also help improve heart health, and some studies even show that it can be just as effective as raw garlic.
An animal model compared the effects of black garlic and raw garlic on recovering heart health after damage caused by ischemia or a lack of blood supply to the heart muscles.
Interestingly, the researchers found that both raw garlic and black garlic exhibited cardioprotective effects and were equally effective in minimizing damage to the heart.
Another animal model showed that black garlic was able to lower high cholesterol and triglyceride levels to reduce the risk of heart disease.
Like regular garlic, black garlic can have a powerful effect on brain health; Because it is rich in antioxidants, it can alleviate inflammation and can aid in the prevention of cognitive conditions such as dementia, Alzheimer’s disease, and Parkinson’s disease.
A recently published animal model showed that aged garlic extract improved memory in cognitively impaired rats, as well as helping to decrease inflammation in the brain as well.
Another animal study also found that black garlic protected against oxidative stress and prevented memory impairment after administration of monosodium glutamate or MSG in rats.
Maintaining high blood sugar levels can have several negative health effects, in the short term, it can cause diabetes symptoms such as frequent urination and fatigue.
In the long term, it can even cause kidney dysfunction, skin infections, and an increased risk of heart disease.
Adding black garlic to a healthy, balanced diet is a simple way to help maintain normal blood sugar levels.
The aforementioned animal model showed that black garlic extract was not only effective in reducing blood cholesterol and triglyceride levels in rats fed a high-fat diet, but it could also lower blood sugar levels.
Meanwhile, an animal study reported that the high levels of antioxidants in black garlic may also help prevent diabetes complications.
Your immune system plays a crucial role in your overall health; prevents diseases and infections and can even help prevent chronic diseases.
The antioxidants found in black garlic boost immunity by fighting free radicals, reducing inflammation, and preventing oxidative damage to your cells.
An in vitro study evaluated the differences between the benefits of black garlic and raw garlic and their individual effects on immune function.
Black garlic not only exhibited the strongest anti-cancer and antioxidant properties but also had a more powerful effect in stimulating immunity.
These immune-boosting benefits could have far-reaching effects on various aspects of health and can help treat everything from allergies to autoimmune disorders and acute infections.
Black garlic benefits contain a concentrated dose of antioxidants, and some studies suggest that it may contain even more than regular garlic.
Compared to fresh garlic, it is also slightly higher in calories, fat, and fiber, as well as sodium and iron, and slightly lower in carbohydrates and vitamin C.
4 grams of carbohydrates
1 gram of protein
2 grams of fat
1 gram of dietary fiber
160 milligrams sodium (7 percent DV)
0.64 milligrams iron (4 percent DV)
2.2 milligrams vitamin C (4 percent DV)
20 milligrams calcium (2 percent DV)
For comparison, two tablespoons of raw garlic contain approximately:
5.6 grams of carbohydrates
1 gram of protein
0.1 grams of fat
0.4 grams of dietary fiber
5.2 milligrams vitamin C (9 percent DV)
30 milligrams calcium (3 percent DV)
0.3 milligrams iron (2 percent DV)
3 milligrams sodium (0 percent DV)
Like regular garlic, black garlic is incredibly versatile. It can be used in most dishes where you would use roasted garlic and works well to increase the flavor of savory dishes like meats, gravies, and gravies.
You can also puree olive oil to make a black garlic oil paste that can be used in everything from dressings to marinades to crostinis.
If you’re feeling even more adventurous, you can even try making black garlic ice cream, cookies, or brownies.
For an even easier way to add a quick burst of flavor and nutrients, try black garlic powder. Available at most major retailers, as well as online, sprinkling a pinch of this powder is the perfect way to infuse the sweet and unique black garlic flavor into almost any recipe.
Add it to meat mixes for a black garlic burger, or use it to add flavor to casseroles, pasta dishes, or casseroles.
Although black garlic is generally considered safe to consume, some potential side effects should be considered.
Like regular garlic, it can irritate the gastrointestinal tract and can cause symptoms such as heartburn, gas, nausea, diarrhea, and body odor, especially when consumed in large quantities.
If you notice these or other adverse side effects after consuming fresh garlic, consider tapering off its use and seeing if symptoms persist.
Some people may also experience food allergy symptoms after consuming garlic. Some of the most common side effects are asthma, runny nose, or skin problems like dermatitis, if you think you may have a garlic allergy, you should discontinue use and speak to a trusted healthcare professional.
Garlic can also lower blood pressure and increase the risk of bleeding. If you are taking anticoagulants or medications for high blood pressure, it is best to keep your intake in moderation to avoid interfering with your medications.
Black garlic is produced by allowing normal garlic to age at temperatures between 140-170 degrees Fahrenheit for a period of three to four weeks.
This allows you to experience the Maillard reaction, a chemical process that occurs between amino acids and reducing sugars.
Not only does this reaction give garlic a dark color, chewy texture, and distinctive taste and aroma, it also further increases the nutritional value of this superfood.
The taste of black garlic is generally described as sour with a syrupy and balsamic flavor. It works well in tasty and sweet dishes alike and can be used in everything from meat mixes to desserts. It’s even available in powder form to provide an extra dose of flavor with minimal effort required.
Thanks to its rapidly growing popularity, you can find black garlic in many major retailers and specialty Asian markets. For a convenient alternative, you can also buy it online and have it delivered right to your doorstep.
Plus, if the cost of black garlic deters you from trying it, you can even make it at home with just a few ingredients. All you need is some fresh garlic, a rice cooker, and a little patience, and you can be enjoying this unique ingredient in no time.
Although black garlic is made from raw garlic that has been “fermented” in a warm, humidity-controlled environment over several weeks, there are several notable differences between black garlic and raw garlic in terms of health benefits. and flavor.
Nutritionally, the differences between black and raw garlic are minimal. Raw garlic is lower in calories and contains less sodium with slightly more vitamin C. Black garlic, on the other hand, contains more fiber and iron and is slightly lower in carbohydrates.
Raw garlic also tends to be higher in allicin, one of the key compounds found in garlic that is responsible for many of its potential health benefits, as well as its characteristic taste and aroma.
However, it is also lower in antioxidants, with studies showing that black garlic contains a more concentrated amount of these disease-fighting compounds.
Unfortunately, the price of black garlic can turn many people away from trying this delicious, nutrient-packed ingredient. It can easily cost more than $ 20 per pound, which is significantly more expensive than fresh garlic, plus, finding black garlic for sale can also be challenging and may require you to look a little further than your local grocery store.
Making your own home is a simple and cost-effective way to enjoy the benefits of black garlic without spending a fortune. In addition, it allows you to have total control, minimizing the risk of food additives and preservatives in your diet.
Wondering how to make black garlic? One of the simplest ways consists of just two ingredients: a few garlic heads and a rice cooker; Simply toss the garlic into the rice cooker, plug it in and make sure it is set to ‘keep warm’ instead of ‘cook rice’.
Then just wait 3-4 weeks and let your black garlic slowly form; You can also use a proofer box or slow cooker and set the temperature between 140-170 degrees Fahrenheit.
Black garlic can be stored at room temperature, but it is best stored in the refrigerator to further extend its shelf life. Once refrigerated, it can last up to a month without losing its distinctive flavor and aroma.
• Black garlic is made by allowing raw garlic to age in a controlled environment between 140-170 degrees Fahrenheit for several weeks, giving it a unique sweet taste and smooth texture.
• Compared to fresh garlic, black garlic benefits contain a higher concentration of antioxidants and certain vitamins and minerals such as iron.
• Some of the potential health benefits of black garlic include reduced cancer growth, better heart health, better cognitive function, regular blood sugar levels, and better immune health.
• Like raw garlic, it is low in calories but contains some fiber, sodium, iron, and vitamin C.
• You can find it in specialty stores or online or you can even try making it at home using a rice cooker and allowing it to age for a period of three to four weeks.
• Add garlic to a healthy diet to take advantage of the various nutrients and health-promoting properties each has to offer.
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