Throughout history, garlic has been valued for both its culinary uses and its medicinal properties. Modern science has begun to validate many of these traditional uses, revealing that garlic contains compounds with potential health benefits. This article will explore the science-backed benefits of garlic, particularly in the context of animal-based diets, and address common questions about its consumption.
The Science Behind Garlic's Health Benefits
Garlic, a member of the onion family, is cultivated for its distinctive flavor and potential health advantages. The key to these benefits lies in the sulfur compounds formed when garlic cloves are chopped, crushed, or chewed. Allicin, perhaps the most well-known of these compounds, is unstable and only briefly present in fresh garlic after it's been manipulated. These sulfur compounds enter the body through the digestive tract and are transported throughout, exerting significant biological effects.
Nutritional Profile of Garlic
Despite being low in calories, garlic is surprisingly nutritious. A single clove (approximately 3 grams) provides:
- 4. 5 calories
- 0.2 grams of protein
- 1 gram of carbohydrates
Garlic is also a source of:
- Manganese
- Vitamin B6
- Vitamin C
- Selenium
- Fiber
- Trace amounts of other nutrients
Garlic and Immune System Support
Research suggests that aged garlic extract (AGE) can bolster the immune system. A 2016 study indicated that individuals taking AGE supplements for three months during cold and flu season experienced less severe symptoms and fewer missed days of school or work. Other research points to the antiviral properties of garlic compounds, suggesting they may prevent viruses from entering or replicating within cells.
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Garlic's Impact on Blood Pressure
Cardiovascular diseases, including heart attack and stroke, are leading causes of death worldwide. High blood pressure (hypertension) is a major risk factor for these diseases. A 2020 review of studies found that garlic supplements can reduce blood pressure in individuals with hypertension, potentially lowering the risk of cardiovascular events by 16% to 40%. Researchers have noted that garlic's effect can be similar to that of some blood pressure medications, but with fewer side effects. Allicin in garlic may limit the production of angiotensin II, a hormone that increases blood pressure, and relax blood vessels, facilitating easier blood flow.
Cholesterol Management with Garlic
A 2018 research review suggests that garlic can lower total and LDL (bad) cholesterol levels. The authors recommend increased garlic consumption for individuals with high cholesterol, while acknowledging the need for further research. Studies have shown that taking garlic supplements for more than two months could reduce LDL cholesterol by up to 10% in people with slightly elevated cholesterol levels. However, garlic does not appear to have the same effect on triglyceride levels.
Garlic and Cognitive Function
Animal studies suggest that allicin in garlic may protect against cognitive decline. While human research is needed to confirm these findings, some studies have found garlic supplements to benefit people with Alzheimer’s disease directly. Garlic contains antioxidants that can help protect against cognitive decline related to cell damage and aging, potentially reducing the risk or slowing the progression of Alzheimer’s disease and other types of dementia.
Longevity and Garlic Consumption
While proving the effects of garlic on longevity in humans is challenging, its beneficial effects on risk factors like blood pressure suggest it could contribute to a longer life. A 2019 Chinese study found that older adults who consumed garlic at least weekly lived longer than those who consumed it less often. Garlic's ability to defend against infectious diseases, common causes of death, particularly in older adults or those with weakened immune systems, is also a significant factor.
Garlic and Physical Performance
Garlic has been used as a performance-enhancing substance since ancient times. While mouse studies have demonstrated that garlic improves exercise performance, human studies are less conclusive. A 2023 study found that garlic did not improve cyclists’ performance in a 40-km time trial but may have reduced exercise-related oxidative stress and muscle damage.
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Detoxification Properties of Garlic
At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity. A 2012 study involving employees at a car battery plant with excessive lead exposure found that garlic reduced blood lead levels by 19% and reduced many clinical signs of toxicity, including headaches and high blood pressure. In some cases, garlic outperformed the drug D-penicillamine in reducing symptoms.
Garlic's Role in Bone Health
Recent studies have explored the effects of garlic on bone health, particularly in postmenopausal women. A clinical trial published in 2017 showed that garlic can reduce oxidative stress that leads to osteoporosis. Participants took garlic tablets equal to about 2 grams of fresh garlic per day. Another 2018 study found that 12 weeks of garlic supplements (1 gram per day) helped reduce pain in women with knee osteoarthritis and obesity or overweight.
Incorporating Garlic into Your Diet
Garlic is a versatile ingredient that can easily be added to your diet. It complements savory dishes, soups, and sauces, and its strong taste can enhance bland recipes. Garlic is available in various forms, including whole cloves, pastes, powders, and supplements like garlic extract and garlic oil. A simple and nutritious salad dressing can be made by pressing fresh garlic cloves and mixing them with extra virgin olive oil and salt.
Common Questions About Garlic Consumption
What is the 10-minute garlic rule?
The 10-minute garlic rule suggests letting garlic stand for about 10 minutes after cutting or crushing it before cooking. This may help maintain some of the allicin, a beneficial but unstable compound that degrades when fresh garlic is heated.
What is the best time to eat garlic?
While many people eat garlic as part of a meal, some believe eating it on an empty stomach may improve its health benefits. However, more research is needed to confirm this.
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What is the healthiest way to eat garlic?
Eating garlic raw may provide additional benefits, as some of the beneficial compounds in garlic are sensitive to heat.
What happens if I eat garlic every day?
Garlic is generally safe for most people in the amounts used in food preparation. However, some individuals, including those with gastroesophageal reflux disease (GERD) and those taking blood thinners, may experience negative effects from drastically increasing their garlic intake.
Garlic on a Carnivore Diet
The carnivore diet is an animal-based diet that prioritizes meat, poultry, seafood, and eggs while excluding all plant-based products. A strict carnivore diet excludes all plant-based foods, including garlic. However, less strict versions might allow minimal amounts of garlic powder. The carnivore diet aims to boost fat loss and provide various health benefits by minimizing carbs and focusing on protein and fat. Minimizing carbohydrate consumption and increasing fat and protein intake leads to ketosis, where the body burns fat instead of carbs, boosting fat loss and weight loss. Some beginners may find it challenging to become strict carnivore dieters from the beginning, and including minimal garlic is acceptable, but the goal should be to minimize usage and gradually eliminate it.
How to Include Garlic Flavor on a Carnivore Diet (If You Choose To)
If you choose to include garlic in a carnivore diet, consider these options:
- Garlic Powder: Use minimal amounts of garlic powder to add flavor to your meat dishes.
- Infused Oils: Infuse animal fats or oils with garlic cloves to impart flavor.
- Garlic Butter: If dairy is allowed, make garlic butter using animal-based fat, such as butter or ghee.
- Garlic Salt: If salt is allowed, mix garlic powder with salt to season meat.
- Roasted Garlic: Some versions may allow roasted garlic with cooked meat.
Health Benefits and Nutritional Value of Garlic
Garlic is a nutrient-dense herb that offers numerous health benefits while being low in carbohydrates. Compounds like allicin have natural antimicrobial properties, providing protection against certain pathogens. Garlic has antioxidant, antiviral, anti-microbial, anti-fungal, antihypertensive, anti-anemic, anti-hyperlipidemic, anticarcinogenic, antiaggregant, and immunomodulatory properties. Garlic contains vitamins C and B6, manganese, and antioxidants. Studies suggest that garlic may have positive cardiovascular effects, improve cholesterol levels, and support heart health. Garlic supplementation can reduce total and LDL cholesterol while increasing HDL cholesterol. Some studies indicate that garlic regulates appetite and reduces cravings, which is good for those aiming to reduce their caloric intake and lose weight.