Black garlic is essentially regular garlic that’s been aged in a warm, moist environment. By subjecting fresh garlic to temperatures between 140-194 degrees Fahrenheit (or 60-90 degrees Celsius) and humidity levels of 70-90% for a few weeks, the garlic turns a deep brownish-black. This aged garlic develops a chewy texture and a sweet taste, while also boasting higher antioxidant levels than fresh garlic.
Research indicates that consuming black garlic can be beneficial to health, particularly in improving heart-related issues like cholesterol and blood pressure. It’s rich in protective plant compounds and contains more antioxidants than regular garlic. These antioxidants help fend off cellular damage caused by free radicals.
The aging process used to create black garlic boosts its antioxidant content significantly, leading to higher levels of phenolic and flavonoid compounds compared to its fresh counterpart. Black garlic is also rich in sulfur-containing phytochemicals, which are easily absorbed by the body due to the heat treatment they undergo. These sulfur compounds are believed to contribute to garlic’s health benefits, offering strong anti-inflammatory and antioxidant effects.
Garlic consumption, especially in diets rich in this ingredient, is linked to lower rates of certain diseases, including some types of cancer and heart disease. For instance, evidence suggests that a diet high in garlic is associated with reduced risks of hypertension, high cholesterol, and hardening of the arteries. Black garlic, with its potent antioxidant and anti-inflammatory properties, might offer even greater benefits for heart health. It may effectively lower blood pressure and cholesterol while reducing the thickening of arteries.
A small study involving 62 participants found that eating four cloves of black garlic daily for 12 weeks increased levels of Apolipoprotein A1, which helps good cholesterol remove bad cholesterol from the bloodstream. This consumption also lowered levels of proteins involved in the progression of artery-hardening. Furthermore, extracts from black garlic might boost good cholesterol and decrease blood pressure.
Black garlic may also enhance heart function, particularly in individuals with existing heart conditions. One study showed that taking 20 grams of black garlic daily for six months improved heart health in those with heart failure. This improvement was marked by increased levels of antioxidant enzymes, which strengthen the body’s defense system.
In terms of nutrition, garlic is low in calories and doesn’t provide significant amounts of vitamins or minerals, even when eaten in normal amounts. Three cloves, for example, offer about 3% of the daily vitamin C requirement. Nevertheless, garlic, including black garlic, is generally safe for most people unless they’re allergic. Large amounts can cause issues like bad breath and nausea. Although black garlic supplements are also considered safe, they have blood-thinning properties, which could be problematic for those on blood-thinning medication or with bleeding disorders.
Pregnant or breastfeeding individuals should consult their healthcare provider before consuming large quantities or supplements of black garlic. It’s crucial to properly age black garlic, as improper aging can lead to harmful bacteria like Clostridium botulinum, which produces dangerous toxins.
The distinct flavor of black garlic is due to a chemical reaction called the Maillard reaction. It gives the garlic a sweeter, less pungent taste with a chewy, sticky texture different from regular garlic. Black garlic can be used in various forms, such as whole bulbs, cloves, purees, and powders, and is available in specialty stores and online. Its unique taste can enhance dishes like pasta, soups, and sandwiches, making it a versatile addition to any kitchen.
