You may have heard about the many health benefits of eating raw garlic but did you know there was another way to make garlic even better for you? Research shows that turning raw garlic into its black variant can result in significant health benefits for you.
Black garlic is a form of raw garlic that has been treated in a way that makes it go through the Maillard reaction. This process includes low heat (140 and 190 F or 60 to 87 C) and high humidity for 2 – 4 weeks. Typically, that changes the appearance and taste of the garlic. The process results in the cloves becoming darker in color and often have a less distinctive aroma. The texture is also softer.
Studies show that black garlic can be as good for you as the raw garlic it’s made from, if not better. Since black garlic is made from a fermentation process, research shows that the nutrients from the raw garlic become more pronounced and amplify the usual health benefits. Black garlic is a good source of vitamins, minerals, amino acids, antioxidants, and phytonutrients. While side effects are unlikely, eating black garlic can increase your risk of bleeding – especially if you’re on blood thinners or have a bleeding disorder.
The fermentation process makes black garlic softer and chewier than raw garlic. In some cases, the taste is described as being similar to roast garlic while in others, it’s said to be sweet. Both of those flavors may be due to the caramelized sugars from the process. Additionally, the flavor is less pungent than that of raw garlic.
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Traditionally, black garlic was included in meals to treat a variety of illnesses in Asian herbal medicine. It was used to boost the immune system, ease the symptoms of chronic pain, treat infected wounds, treat digestive issues, and improve memory.
According to a recent study, people who consume black garlic could see decreased blood sugar levels as well as lower levels of insulin. Furthermore, another study showed that black garlic can reduce the likelihood of developing gestational diabetes.
Studies show that black garlic can reduce the level of bad cholesterol in your body, which is essential to heart health. Eating black garlic can also help to improve your overall blood circulation.
Black garlic’s anti-inflammatory properties may be helpful to prevent inflammation in your brain, which has been associated with degenerative illnesses such as Alzheimer’s disease. It can also help to reduce the likelihood of reduced cognitive function while boosting your memory.
Though the research is ongoing, there is significant evidence that black garlic is effective in killing cancer cells. So far, it has been found to be toxic to cancer cells in the liver, lungs, breasts, stomach, and colon.
According to several studies, black garlic can protect your liver from damage that’s caused by chemicals, microorganisms, alcohol, and medications. Eating black garlic can also reduce the fatty deposits in your liver, which lessens the likelihood of developing liver disease.
While it’s possible to buy black garlic in your local supermarket, you can certainly make it yourself. The process is simple, though time-consuming. You start by removing any dirt or debris from the garlic bulbs without getting them wet. You then place the clean bulbs in a slow or rice cooker. It’s important to make sure there is enough room between the bulbs. Then you’ll cover the cooker and leave the bulbs alone for 2 -3 weeks on the ‘warm’ setting. Once the required time has passed, remove the bulbs and place them in an airtight container.
It’s undeniable that adding black garlic to your diet can yield some great health benefits. Given its mild taste, you can easily have it as is or incorporate it into your meals. Since it can be problematic for people with bleeding disorders, it’s a good idea to talk to your doctor before eating it regularly.
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