Most of us here are in our late thirties and almost all of us have high cholesterol. So we talked about medication and how we are dealing with this condition.
While white garlic garners most of the headlines its dark twin black garlic may be more potent in terms of nutritional value.
It contains twice as many antioxidants and seven times disease-fighting polyphenols.
Not only does it have potentially more nutrients it also tastes better in my opinion. The fermentation process softens it and adds a sweet and pungent flavor ala balsamic vinegar.
If garlic did not work well for so many ailments, it would have fallen out of historical records but because of its multi-faceted health benefits, garlic has been extensively researched over the last two decades and is now truly cemented in medical and human history.
- 1 What is Black Garlic?
- 2 Describe The 10 Amazing Health Benefits Of Black Garlic-2019:
- 2.1 1. Loaded with Antioxidants
- 2.2 2. Boosts Immune Function
- 2.3 3. Black Garlic Benefits the Heart
- 2.4 4. Black Garlic Can Help Lower Severity of Allergies
- 2.5 5. Improve Cholesterol Levels
- 2.6 6. Stabilizes Blood Sugar
- 2.7 7. Reduces Inflammation
- 2.8 8. Black Garlic Can Help Reduce Obesity
- 2.9 9. Black Garlic May Protect Brain Cells from MSG
- 2.10 10. Easier to Consume Raw
- 3 How To Make Black Garlic?
- 4 Where to Buy?
What is Black Garlic?
Black garlic, which is essentially fermented or aged fresh garlic, has numerous health benefits that range from its strong antioxidant nature to its potential role in cancer treatment.
With its unique sweet flavor and jelly-like consistency, it is widely known in Asia for its antioxidant properties.
Black garlic is a fermented product of garlic made by treating fresh garlic for an average of 10 days at high temperatures (40 to 60 °C) and high humidity. It undergoes a Maillard reaction, which causes different compounds to form during the reaction. The reaction also darkens white garlic into a black color.
Processes vary widely across suppliers, with aging treatment ranging from 4 to 40 days. One study found that 21 days of treatment at 70 degrees and 90% relative humidity was best for black garlic’s antioxidant abilities.
While you can add black garlic to your diet, black garlic supplements are also available.
Describe The 10 Amazing Health Benefits Of Black Garlic-2019:
1. Loaded with Antioxidants
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 disease, including coronary heart disease, cancer, and diabetes.
Garlic is jam-packed with illness-fighting antioxidants, yet some studies show that black garlic may contain even more. According to a study out of South Korea, allowing garlic to age over a 35-day period to form black garlic causes a significant increase in the antioxidant content, reaching peak antioxidant levels on the 21st day of aging.
2. Boosts Immune Function
Garlic, in general, helps boost our immune system thanks to its antiviral, antifungal, antibacterial and antiparasitic properties than fight germs.
Research has shown that white garlic exhibited stronger immunomodulatory activity than black garlic and that the fermentation process actually has degraded this property.
3. Black Garlic Benefits the Heart
Black garlic improved the cholesterol of patients with mildly high cholesterol levels in various studies.
In a 12-week human study (placebo) involving 60 people, 30 people were given 6 g of black garlic 2 times daily before meals. It increased HDL (good) cholesterol levels compared with the placebo group at the end of the study. However, there were no changes in (bad cholesterol).
Black garlic’s high levels of organosulfur compounds also relax blood vessels, which leads to lower blood pressure. In a 12-week study of 79 high blood pressure patients, they took either 2 or 4 black garlic tablets daily. Their average blood pressure significantly decreased by 11.8 mm Hg.
Black garlic also significantly decreased apo B levels in the blood. High levels of apo B are linked to heart disease.
Black garlic also reduced fat cells, by stopping the activity of the transcription factor 3T3-L1. The transcription factors create new proteins for fact cell formation.
4. Black Garlic Can Help Lower Severity of Allergies
Allergies are related to immunoglobulin E (IgE) antibodies and mast cells that all contribute to promoting long-term inflammation. Specifically, a type I allergy response is activated by the IgE receptor that is on the outside surface of immune cells.
A cell study testing a 2 mg/mL treatment of black garlic resulted in a decrease of the inflammatory enzymes (β-hexosaminidase and TNF-α). This prevented an allergic response.
In another study, 50 μg/mL of black garlic inhibited key allergy-promoting molecules(prostaglandin E2, leukotriene B4, and cyclooxygenase-2), and prevented signaling (phosphorylation of Syk, phospholipase A2, and 5-lipoxygenase) that can lead to cell attack by immune system cells called macrophages.
Mice treated with black garlic also had a decreased allergic response visible on their skin.
5. Improve Cholesterol Levels
If you have high cholesterol you know how important the balance of HDL and LDL is.
This means you have to keep your HDL or good cholesterol up and keep the LDL or bad cholesterol down.
Only lowering LDL without increasing HDL will not cure this disease. And that’s what prescription medication does.
Keeping these two at optimal levels is important to reduce the risk of heart disease.
Black garlic has been subject to research to test if it could help people with cholesterol issues.
One such study was done in Korea in 2014 and the results show that taking black garlic extract for 12 weeks can increase the HDL (or good cholesterol) and decrease LDL (or bad cholesterol).
It also helps decrease lipoprotein B in blood lipids which is a strong indicator of heart disease.
Another study done at Penn State University revealed that S-allyl cysteine (or SAC) from garlic inhibited cholesterol synthesis.
6. Stabilizes Blood Sugar
Maintaining high levels of blood sugar can come with a slew of negative effects on health. In the short term, it can
cause diabetes symptoms like frequent urination and fatigue. In the long term, it can even cause kidney dysfunction, skin infections and a higher risk of heart disease.
Adding black garlic to a healthy and balanced diet is a simple way to help maintain normal blood sugar levels. The animal model out of Dankook University in Korea mentioned above showed that black garlic extract was not only effective in lowering levels of blood cholesterol and triglycerides in rats fed a high-fat diet, but it was also able to reduce blood sugar levels as well. Meanwhile, an animal study published in Nutrition Research and Practice reported that the high antioxidant levels in black garlic may also be useful in preventing diabetes complications.
7. Reduces Inflammation
Many of black garlic’s benefits stem from its high active compound content. Research has shown that it contains as much as 100 active compounds. One of these compounds is S-allyl cysteine, a popular anti-inflammatory agent.
8. Black Garlic Can Help Reduce Obesity
In a rat study, black garlic significantly decreased body weight, stomach fat, and fat cell (adipocyte) size. The rats experienced the benefits of overall decreased fat. Black garlic also lowered triglyceride and LDL (bad) cholesterol levels and increased HDL (good) cholesterol levels.
9. Black Garlic May Protect Brain Cells from MSG
You’ve probably heard of the seasoning MSG (monosodium glutamate). In rat brain cells, MSG damaged the Purkinje cells in the brain (cerebellum and hippocampus).
The cerebellum and the hippocampus are vital parts of the brain, as they control muscle coordination and make possible human memory retention. In rats, black garlic extract helped decrease Purkinje cell damage caused by MSG.
10. Easier to Consume Raw
There’s no scientific evidence for this, only real-world experience by yours truly. I didn’t appreciate eating raw garlic until I was in my early thirties and it is a treat. The problem is for individuals who don’t like the flavor, it would be hard for them to enjoy the benefits of consuming it uncooked.
Black garlic offers an alternative and hearts healthy option that’s sweeter minus the spice and aftertaste.
Plus you will not have bad breathe afterward.
How To Make Black Garlic?
If you don’t mind waiting and the odor, you can ferment fresh garlic in the comfort of your home. All you need is a rice cooker, fan, tissue, and some fresh garlic.
This video will show you how to do it…
It is a simple process but makes sure to set the rice cooker at the “keep warm” setting. Using this method will take around 14 days.
Another way of making homemade black garlic would be using a “black garlic fermenter”. This machine is a bit pricey – over $110 in Amazon.
Even if the manufacturer claims to be “odor free” reviews say that there will still be a garlic scent no matter what.
Where to Buy?
If you don’t like the idea of making your own black garlic then there are numerous options available online. It also comes in various forms such.
Whole black garlic provides the best nutritional benefit because everything is unhurt. It is also available in powder form if you want to enjoy its flavor on your dishes. Supplements are also available as a natural treatment for high blood pressure and high cholesterol.