If you as well love the taste that garlic adds to your food, but wish that it would not smell so pungent, then black garlic is your go-to thing. Not only does it has any bad odor, but also there is a legion of health benefits to black garlic.
If this were not the case, black garlic would have lost its place in the historical records as a medicinal food item. Black garlic was first employed in Asian cuisine. Koreans have developed it as a health product, and in Thailand, even chocolate is made up of black garlic. Before diving deep into its health benefits, it is nice to have a look at what black garlic is and what goes into its making along with its nutritional composition.
- Boosts Immunity
- Repairs Liver Damage
- High Antioxidants Content
- Aids To Control Insulin Secretion
- Helps To Fight Cancer
- Enhances Heart Health
- Improves Brain Function
- Useful as Supplements
- Boosts Testosterone Levels
What Is Black Garlic?
Black garlic is, simply put, aged fresh garlic. This super versatile cum delicious garlic has an unusually sweet flavor and the consistency of jelly. Nevertheless, it is not a different species in garlic; but, just a fermented version of the same.
Black garlic does not exist naturally. It is fermented black garlic which is a product derived from fresh garlic and which gets made in 10 days on high temperatures ranging from 40 to 60 degrees Celsius. The aging treatment of garlic to black garlic can vary from 4 days to 40 days. The aged black garlic is thus, the black garlic we know.
The black garlic taste is related to that of a tangy with a syrupy, balsamic flavor. It works wonders in savory and sweet dishes alike and can be an ingredient in everything from meat blends to desserts. It’s even accessible in powdered form to give that extra dose of flavor needed with minimal effort.
Thanks to its immensely growing popularity, it’s easy to find black garlic at many major retail markets and even some of the Asian supermarkets. One can even buy it online and get it delivered right at their doorstep. If you find it expensive, with just some fresh garlic, a rice cooker and a bit of patience, you can cook and enjoy this unique delicacy at home with only a few ingredients in no time.
The Nutritional Profile Of Black Garlic (Per 100 Grams)
You might wonder why are the health benefits of black garlic getting emphasized so much? Well, the answer lies in its nutritional value.
| Water | 33.6 grams |
| Protein | 14.2 grams |
| Carbs | 39.8 grams |
| Fat | 0.3 grams |
| Calories | 219 kcal |
| Vitamin B1 | 0.00002 grams |
| Cholesterol | 0.0 |
| Food Fibre | 9.8 grams |
The health benefits of black garlic are several and many as they are known to treat the minutest of health problems and cure the biggest among them. Right from controlling the cholesterol levels to maintaining the digestive health, this easy to make-at-home black garlic has got your back (1). Read on to know more about the health benefits of black garlic and before that the Do-It-Yourself (DIY) procedure to make it at home.
Do you know how to make black garlic?
Being a bit expensive, the toothsome cum nutrient-packed ingredient that black garlic is can put away many people from even trying it because of its high pricing. It is no big guess that it is way more pricey than fresh garlic. So, it’s a clever move if you decide to prepare black garlic by yourself all in your hands and enjoy its benefits thoroughly.
Still wondering how to make black garlic by yourself? One of the more natural methods involves just two ingredients: a rice cooker and a few heads of garlic. Follow these 3 simple steps and take the leadh now:
Step-1
Simply throw fresh garlic into your rice cooker, plug it in and put it in “keep warm” mode.
Step-2
Just wait for 3 to 4 weeks and allow your black garlic to form slowly.
Step-3
You can replicate the above procedure even with a slow cooker or a fermenting box and set the temperature between 140-170 degrees Fahrenheit till the garlic becomes aged.
An alternate method of making black garlic is to go for a “black garlic fermenter” though the machine is way pricey. Despite “odor free” claims by the manufacturer, reviews by people who use it say that there will still be a garlic scent to it no matter what.
After the preparation, the issue comes to be about is its preservation. Black garlic can be stored at room temperature, but to extend its shelf life even more, it’s best to keep it in the refrigerator. Once refrigerated, it can last for at least a month without losing its distinct flavor and aroma.
Without spending a fortune, you can now earn the benefits of black garlic by dressing it at home on your own simply and cost-effectively. The bonus is that you can mainly minimize the risk of food additives and preservatives in your diet as you don’t pick it up from a local store.
Health Benefits of Black Garlic
1. Boosts immunity
Black garlic constitutes to be a natural immunity booster. All thanks to the antifungal, antiviral, antiparasitic, and antibacterial properties of black garlic. Many types of research show that organic black garlic exhibits powerful immunomodulatory actions and thus, does resolve to enhance the immunity of the body.
It protects the body from various diseases and infections which may enter the body of the people who have a weak immune system. The antifungal property of the black garlic not only protects the body from internal infections but is an excellent remedy to treat diseases on the surface of the skin.
2. Repairs Liver Damage
75 % of the people in the United States of Americas deal with the problem of liver damage due to alcohol consumption. If you or someone you know suffers from liver damage due to alcohol, black garlic is an excellent remedy to heal your liver. Black garlic reduces the inflammation in the liver due to injury and provides relief.
Although to work on the deterioration of the liver, it is necessary to bring a lot of changes in your diet and routine including the prevention of consumption of alcohol and oil food items which may trigger the inflammation. If there is no change in the diet and the use of alcohol does not get stopped, one cannot notice the benefits of black garlic.
3. High Antioxidants Content
Due to consistent treating with hot temperatures, the black garlic raises its content of antioxidants more than white garlic. It has twice the level of antioxidants contained in itself than white garlic. Adding a portion of black garlic oil to your diet will do wonders for your health. It improves your digestion system and enhances your metabolic capacity and activity.
4. Aids to Control Insulin Secretion
The compounds present in black garlic tend to stimulate the insulin resistance. It reduces blood sugar levels and maintains the secretion of insulin. Plus, the oil is low on calories and fat; therefore, it’s consumption will not harm the body as much as the regular oil will do.
5. Regular Intake Helps to Fight Cancer
Black garlic’s high antioxidants content can do miracles for people who have cancer. It combats the growth of cancer cells and prevents them from spreading. The antioxidants in the black garlic black the accumulation of free radicals which inhibits the spread and growth of cancer cells in the body. The results of the same have majorly gets observed in colon cancer cells and lung cancer cells(2).
6. Enhance Heart Health
One of the most amazing benefits of the black garlic is that it improves and works on your heart health. It increases the flow of blood in your body, stimulates the blood vessels in the body, lowers blood pressure, decreases the bad cholesterol and replaces it with good cholesterol along with enhancing digestion.
A secure and safe heart is a way to go with black garlic. By replacing lousy cholesterol with good cholesterol, the health of your heart gets optimized. Black garlic increases the age of your heart and keeps it healthy.
7. Improve Brain Function
Black garlic works on improving the mental health of a person. It alleviates the prevention of Parkinson’s and Alzheimer’s and its related cognitive conditions.
8. Diet Food
Black garlic is very low in calories, and thus, you can add the black garlic oil diet rather than the regular vegetable oil it will help the people looking for healthy food to accomplish their goals of reaching a defined boy and designated fine structure.
Consuming black garlic while you are working out or before you start working out as a supplement is quite beneficial for the body. It will make you work out far better than the usual. For the same purpose, black garlic supplements are also available in the market in the form of powder and capsules which can be consumed directly as well in smoothies or daily diet.
9. Boosts Testosterone Levels
Studies have shown that a regular intake of black garlic may result in the enhancement of testosterone levels in both males and females. This works well for people who are looking for in-house remedies for boosting testosterone levels.
Black Garlic Uses
- You can quickly bring black garlic to use.
- You can add black garlic powder as a sprinkler to your dishes.
- Black garlic oil is also available which you can use for cooking.
- Black garlic sauces are also available.
- You can add them to your salads as dressings for soups to enhance flavor and health simultaneously.
- You can go for a black garlic paste to improve the taste of your favorite dishes and alongside benefitting yourself health wise.
- You can also go for black garlic capsules and powder for consumption with water. For post and pre-workout times, black garlic supplements can also be put to use for a better workout and energy release.
Black Garlic Sauce for dressing (1 cup)
Here is a short and crisp black garlic recipe to add to your diet.
Ingredients-
- Ten cloves of black garlic
- One teaspoon of minced ginger
- Two tablespoons of water
- ¼ tablespoon of coconut milk
- 1teaspoon of lemongrass, minced
- One tablespoon of lemon juice
- One tablespoon of flaxseed oil
- One teaspoon of sesame oil
How to make?
- Add garlic, ginger, and lemongrass in a blender to make a paste
- Add lemon juice, water, and coconut milk
- Add flaxseed oil and sesame oil
- Adjust the consistency of the sauce as per requirement
- Use as a dressing for chicken, noodles, salad, etc.
- You can refrigerate it for over a week
Side Effects
Along with good points come the bad ones as well. It is up to you on how to optimize the health benefits of black garlic along with taking necessary precautions and looking out for various side effects(3).
- Black Garlic may sometimes cause burning sensation if taken orally
- When taken in too much quantity, black garlic can lower sugar level too much
- Black garlic may trigger the bleeding disorder
White garlic vs. Black garlic
| 1. Low fiber content | 1. More fiber content |
| 2. High in allicin | 2. Low in allicin |
| 3. Lower antioxidant | 3. High in antioxidants |
| 4. More carbs get stored | 4. Fewer carbs get stored |
| 5. High in vitamin C | 5. Low in Vitamin C |
| 6. Low in calories | 6. High in calories |
| 7. Iron content is low | 7. Higher content of iron |
Bottom Line
With the popularity of black garlic, the given health benefits of black garlic have come to limelight. It is necessary for us to realize that you can see its health benefits only when you continue to use them regularly and accurately depending on the target you wish to achieve. For maximum results and optimized benefits, it is essential to make sure you work on yourself with patience and look out for effects on the way.
FAQs
1. What Is the Difference Between Raw Garlic and Black Garlic?
The difference lies in the age of garlic being raw/ white and black. The white garlic gets converted into black garlic over a period and consistent heating. Most of the properties of the towing kind of garlic are same. There is very little difference in the two which can be made out for the article.
2. Is Black Garlic Natural?
Yes, black garlic is natural. Only it is a little processed with heat and warmth. It does not contain any chemical.
3. Is Black Garlic Good for People With Diabetes?
Yes, black garlic works wonders for people with diabetes. It is an excellent remedy to control blood sugar levels and work on the condition of insulin resistance which makes the state of the person with diabetes better in every way and heals it to a great extent.
