The ketogenic diet, often referred to as keto, revolves around drastically reducing carbohydrate intake and replacing it with fat. This metabolic shift leads to ketosis, where the body burns fat for fuel instead of glucose. Navigating the world of keto-friendly foods can sometimes be tricky, and questions often arise about common ingredients like garlic and garlic powder. This article aims to provide a comprehensive overview of garlic's place in a ketogenic diet, addressing concerns and offering practical advice.
Garlic and Keto: The Basics
The short answer is yes, garlic works well on the keto diet. You can continue to enjoy garlic on a low-carb diet without worry. While garlic is technically high in carbs per 100g, nobody eats that much garlic in one sitting. When you follow the ketogenic approach to food, you'll need to base your diet around low-carb foods. Some foods are seemingly high in carbohydrates (per 100 grams), but you will only need to use a small amount when used in recipes. Absolutely. Just keep track of your portions, just as you would with any other ingredient.
Nutritional Profile of Garlic
Garlic is a nutrient-dense herb that offers numerous health benefits while being low in carbohydrates. To understand garlic's compatibility with a keto diet, it's essential to look at its nutritional content. Here’s a breakdown per 100 grams:
- Calories: 149 kcal
- Water: 58.58 g
- Protein: 6.36 g
- Carbohydrates: 33.06 g
- Dietary Fiber: 2.1 g
- Sugars: 1 g
- Total Fat: 0.5 g
- Vitamin C: 31.2 mg (52% DV)
- Vitamin B6 (Pyridoxine): 1.235 mg (62% DV)
- Niacin (Vitamin B3): 0.7 mg (4% DV)
- Folate (Vitamin B9): 3 µg (1% DV)
- Calcium: 181 mg (18% DV)
- Iron: 1.7 mg (9% DV)
- Magnesium: 25 mg (6% DV)
- Phosphorus: 153 mg (22% DV)
- Potassium: 401 mg (11% DV)
- Sodium: 17 mg (1% DV)
- Zinc: 1.16 mg (8% DV)
Yes, garlic contains carbs, but probably fewer than you think. The key is understanding portion sizes. A few cloves in your stir-fry, some minced garlic in your marinade, or roasted garlic spread on low-carb bread.
Garlic Powder: A Keto-Friendly Option?
Yes, pure garlic powder is a suitable option for keto diets. Garlic powder is not so different from garlic as both are plant-based products. However, its less strict versions “may” allow minimal amounts of garlic powder.
Read also: Can you eat garlic on keto? Find out here.
Health Benefits of Garlic
Garlic has been used as a medicinal herb for thousands of years, and it's no wonder why. According to the University of Missouri, this pungent bulb has been proven to provide numerous health benefits. Recent studies show immense benefits related to common diseases like cancers, cardiovascular disease and metabolic disorders. So that's the magic of garlic as medicine. Garlic is not only a flavorful addition to meals but also a potent health ally. Garlic also provides calcium, potassium, iron, vitamin C, vitamin B6, and manganese.
- Antimicrobial Properties: Compounds like allicin found in garlic have natural antimicrobial properties, which can add an extra layer of protection against certain pathogens. In 2001, The Journal of Microbes and Infection published a study that found garlic helps destroy multidrug-resistant E. coli. Even if you aren’t struggling with E. Instead of taking a cocktail of drugs, you can simply eat garlic to help prevent E. Coli.
- Anti-Inflammatory Properties: Garlic is known for its anti-inflammatory properties. The main reason garlic allows you to receive and use more oxygen at the cellular level is that it reduces inflammation. Fortunately, a meta-analysis published by The Journal of Nutrition found that daily garlic consumption lowers c-reactive protein in your body.
- Cardiovascular Support: Some studies show garlic may have positive cardiovascular effects, like improving cholesterol levels and supporting heart health. A meta-analysis published in the Journal of Nutrition found that garlic supplementation can reduce total cholesterol by an average of 17 mg/dL and LDL cholesterol by 9 mg/dL, while also increasing HDL cholesterol by 1.5 mg/dL.
- Anticancer Properties: The National Cancer Institute even recognizes garlic as a potent anti-cancer compound. So this isn’t just a random study showing garlic is anti-cancer. So eating garlic lowers your risk of developing common chronic conditions, including cancer.
- Appetite Regulation: Some studies indicate that garlic regulates appetite and reduces cravings, which is good for those aiming to reduce their caloric intake and lose weight.
- Athletic Performance: Your Vo2 max is a measurement of the maximum amount of oxygen your body can use when exercising. This means that you’re getting 2.7% more oxygen per minute.
Incorporating Garlic into Your Keto Diet
Garlic is incredibly flexible and works in almost any keto dish. Here are some simple ways to add it to your meals without worry.
- Add raw or lightly sautéed garlic to meats, grilled vegetables, dressings, and dips for added flavor.
- Roasting whole bulbs softens the flavor and turns garlic into a spreadable, sweet paste that’s perfect for low-carb bread alternatives. Roasting whole bulbs softens the flavor and turns garlic into a spreadable, sweet paste that’s perfect for low-carb bread alternatives.
- Garlic-infused oils offer another excellent option for getting flavor with zero carbs.
Recipes
- This creamy garlic mushroom sauce is the perfect side dish to go with a steak. Next, put a tablespoon of butter in a pan on high heat and add all your onion and garlic. Cook them until it has a golden color, and add your mushrooms. Once your mushrooms are done, add your parsley and 400 milliliters of cream.
- This keto garlic bread is a tasty snack when you’re experiencing carb cravings. First, preheat your oven to 400°F. Now, add melted butter to another bowl with your parsley, garlic and grated Parmesan cheese. You want to mix this delicious topping and place it on your bread.
- Add butter, chopped spring onion, minced garlic and parsley to a hot pan and give it a nice stir. Next, add your raw squid once the garlic has a golden brown color.
Potential Downsides of Garlic
Many people think that garlic is bad for bloating because it’s a prebiotic fiber. But this is only true if you have a small intestinal bacterial overgrowth. If you feel bloated after consuming fresh garlic, consider a supplement. This is helpful if you don’t like the taste of garlic but still want some of the health benefits.
What About the Carnivore Diet?
Can you eat garlic on a Carnivore diet? Is garlic powder allowed? These are examples of the questions many Carnivore beginners ask, wondering if they can continue to use their favorite foods. Let’s focus on garlic as a healthy and tasty culinary ingredient and find out if we can add some to our Carnivore meals.
A strict Carnivore diet says no to all plant-based foods, i.e., fruits, vegetables, legumes, grains, nuts, and seeds, including garlic. However, its less strict versions “may” allow minimal amounts of garlic powder.
Read also: Versatile Keto Garlic Butter
Alternatives to Garlic
100 grams of chives only contain 4.4 grams of net carbs and 30 calories, making it a keto alternative to garlic. Onion is another tasty alternative to garlic. 100 grams of onions contain nine grams of carbs which is significantly more than garlic and chives, but you won’t be eating multiple cups of chopped onions in one sitting since most recipes only call for around 25 to 30 grams. If you aren’t a big fan of onion or simply want a lower-carb alternative, consider spring onion.
Read also: Easy Keto Dinner