Many people know about garlic and its health benefits. However, not many of us know about black garlic. Black garlic is just white garlic that has fermented or aged. While it has lost the pungent garlic smell, its nutritional value is still intact. In some places, black garlic is used in sweet and savory dishes to enhance the taste of food. But, it also comes with various health benefits that individuals are beginning to take advantage of. Continue reading to learn more about this ingredient.
What Is Black Garlic?
It is normal garlic that has been fermented in high temperatures and humidity for some time, usually between 2-6 weeks, and then dried. This results in garlic with a dark hue and sticky texture that taste different from the regular white garlic. Some people say that it tastes like soy sauce, licorice, and molasses.
Although many people assume that black garlic came from Asia, there are conflicting views on its origin. It’s been used by the Japanese and Koreans in making energy drinks. Plus, in America, it has been used in home cooking for some years now.
What Are the Health Benefits of Black Garlic?
Black garlic has numerous health benefits that outweigh regular garlic. Let’s look at some of the potential black garlic health benefits;
1. Good for the Brain
Some compounds in black garlic can help prevent memory loss and other brain issues such as Alzheimer’s disease. Although more research needs to be conducted, some studies say that this ingredient can improve short-term memory while reducing oxidative stress in the brain.
2. May Protect Against Certain Cancers and Diseases
Black garlic is rich in vitamin C, thiamin, and sulfur compounds. These are said to be effective in preventing and fighting certain types of cancer. Additionally, it also contains immune-boosting and anti-inflammatory properties that help protect one from various diseases. Also, since the heating process makes it have more antioxidants, black garlic may help the body to fight and prevent infections better than regular garlic.
3. Regulate Blood Sugar Levels
People with diabetes need their blood sugar regulated. Otherwise, if it’s at high levels, it can cause serious conditions like heart disease and kidney damage. Several studies have linked black garlic to an improved metabolism and controlled blood sugar. Although more research needs to be conducted, black garlic has proven effective in reducing complications from uncontrolled diabetes and the risk of gestational diabetes.
4. Rich in Antioxidants
Black garlic undergoes a fermentation process that makes it have more antioxidants than raw garlic. During this process, a compound known as allicin, which gives garlic is a strong smell, is crushed and converted into different antioxidants like alkaloids and flavonoids. Antioxidants protect our body cells from oxidative damage that can lead to several diseases.
Black Garlic Studies
Several studies have been conducted to prove the health effects of garlic. For instance, research conducted in 2019 concluded that this ingredient has organosulfur compounds in high amounts, which act like antioxidants that help prevent cardiovascular disease. Also, another conducted in 2015 on rats found out that black garlic can improve fat metabolism that could lower down your level of cholesterol, lipids, and triglycerides. Another 2009 study still on rats revealed that black garlic may improve blood sugar levels hence reduce the complications associated with heart disease and diabetes.
How to Add Black Garlic to Your Diet
Black garlic helps enhance flavor in foods. Therefore, you can use it in various ways. Bite a small clove to understand its texture and nature. Or make pasta sauce by cooking black garlic with butter and white wine. You can also grate and use the cloves as pizza toppers or add them to salads. Also, one can blend it into oils or mix it into sauces.
Does It Have Side Effects?
Well, black garlic doesn’t have any major side effects. However, please avoid eating it in large amounts as it can cause bleeding. If you are using blood-thinning medications, talk to your doctor about the right black garlic amount for you. If you get an allergic reaction after eating regular garlic, you should also avoid taking black garlic.
Conclusion
Black garlic has many antioxidants. It’s why it is linked to better heart, liver, and brain health. It’s also said to have anti-cancer properties. So, it will be a great addition to your diet. However, although its side effects are rare, they can still occur when you take it in large amounts. So speak to your doctor first for advice and recommendation.
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