11 Inspiring Health Benefits of Black Garlic

If you thought garlic was healthy for you then wait till you hear about black garlic. Black garlic is a type of garlic that is created by aging fresh white garlic at a low temperature for several days. This process gives black garlic its distinct black color and a creamy, tangy taste.

Beyond its flavor, black garlic offers a range of health benefits that make it even more healthy than regular garlic. Read more to find out the 11 inspiring health benefits of black garlic and find out why once you go black you don’t want to go back to white garlic. Explore the chart below to understand the difference in nutrient concentrations between black garlic and fresh white garlic, highlighting how black garlic seems to carry higher overall nutrient levels.

Black Garlic vs. White Garlic: Nutrient Comparison Breakdown

Component	Change in Black Garlic Compared to Fresh Garlic	Original Concentration
Water-soluble sugar	Increased 1.88–7.91-fold	450 mg/g
Polyphenol	Increased 4.19-fold	13.91 mg GAE/g
Flavonoid	Increased 4.77-fold	3.22 mg RE/g
Amadori & Heyns	Increased 40–100-fold	10 μg/g
Fructan	Decreased 0.15–0.01-fold	580 mg/g
Leucine	Increased 1.06-fold	58.62 mg/100 g
Isoleucine	Increased 1.67-fold	50.04 mg/100 g
Cysteine	Decreased 0.58-fold	81.06 mg/100 g
Phenylalanine	Increased 2.43-fold	55.64 mg/100 g
Tyrosine	Decreased 0.18-fold	449.95 mg/100 g

Kimura, S., Tung, Y., Pan, M., Su, N., Lai, Y., & Cheng, K. (2017). Black garlic: A critical review of its production, bioactivity, and application. Journal of Food and Drug Analysis, 25(1), 62-70.

1. Enriched with Antioxidants

The long aging process of black garlic enhances its antioxidant properties, making it richer in antioxidants compared to regular garlic. During this process, the allicin compound responsible for the pungent smell of regular garlic is converted into antioxidants. As a result, black garlic offers a multitude of benefits.  

Antioxidants play a crucial role in neutralizing harmful free radicals, which can cause cellular damage and contribute to health problems. The heightened antioxidant content in black garlic makes it particularly effective in combating oxidative stress and reducing the risk of diseases.

By patiently waiting for around two to 4 weeks for the aging process you can maximize the potential health benefits derived from garlic consumption. During this time, the garlic changes, developing a mellow and tangy flavor profile. These flavor characteristics make black garlic a versatile ingredient in various dishes.

Incorporating black garlic into your diet can help provide a significant boost in antioxidants. It is advisable to avoid consuming raw black garlic as it may not be very tasty.

However, incorporating it into various dishes or taking it as a supplement offers a more enjoyable way to experience its unique flavor and reap its benefits. Black garlic provides a potent combination of taste and nutritional value, enriching your culinary experiences while supporting your overall health.  

2. Lower Blood Pressure

If you are dealing with high blood pressure and have a fondness for eating garlic bread, why not consider making the switch to black garlic bread? It could be a delicious and health-conscious choice, given the potential of black garlic’s ability to lower blood pressure.

By incorporating black garlic into your bread recipe, you can not only satisfy your garlic bread cravings but also take advantage of its beneficial properties. To make black garlic bread, simply replace regular garlic with black garlic in your bread recipe.

The aging process gives black garlic a unique flavor that is both creamy and tangy, adding a delightful taste to your bread. You can enjoy the distinct taste of black garlic and still potentially reap the benefits it offers for managing blood pressure. 

3. Lower Risk of Heart Diseases

A study conducted on animals has shown that black garlic may have potential benefits for cardiovascular health. Additionally, regular consumption of black garlic has been associated with a reduction in cholesterol concentration, a factor linked to heart disease.

The study suggested that black garlic could impact cardiovascular health by improving blood flow to the heart. By enhancing circulation, black garlic may help ensure an adequate supply of oxygen and nutrients to the heart muscle, thereby supporting its function.

Furthermore, the aging process of garlic contributes to its cholesterol-lowering properties. High cholesterol levels are a known risk factor for the development of heart diseases, and black garlic’s potential to reduce cholesterol concentration could be beneficial in reducing the risk.

4. Great for Weight Loss

Obesity is an increasingly prevalent issue in our society, and its impact on health, particularly in terms of associated illnesses, should not be underestimated. However, adopting a comprehensive approach that combines regular physical activity with a healthy diet can effectively help this problem.

In this regard, black garlic can potentially serve as an addition to one’s dietary habits, as it has demonstrated the ability to lower cholesterol levels and positively affect lipid composition.

Studies have indicated that people who included black garlic in their dietary regimens exhibited notable reductions in visceral fat and cholesterol levels. By targeting these factors, black garlic has the potential to help with weight management and improve overall cardiovascular health.

Furthermore, the cholesterol-lowering properties of black garlic can be beneficial in the context of obesity. Elevated cholesterol levels are associated with obesity and can increase the risk of cardiovascular diseases. By incorporating black garlic into a healthy diet, individuals may experience improvements in their lipid profiles, and improve weight loss.

5. Reduce Inflammation

In addition to its antioxidant and anti-inflammatory properties, black garlic may be particularly beneficial in counteracting the inflammatory effects often associated with the Western diet. If you normally eat fast food then adding black garlic into your burger can help reduce inflammation with the burger massing the bad taste of black garlic making it easier for you to eat and enjoy.

The Western diet, characterized by a high intake of processed foods, refined sugars, unhealthy fats, and low fiber content, is known for inflammation. This chronic inflammation can contribute to the development of various health conditions, including cardiovascular diseases, obesity, metabolic disorders, and bad skin.

By incorporating black garlic into the diet, individuals may potentially mitigate the inflammatory effects. The anti-inflammatory compounds found in black garlic have been suggested to modulate the body’s inflammatory response. By doing so, black garlic may assist in maintaining a healthier inflammatory balance, potentially helping the risk of chronic diseases associated with prolonged inflammation.

 It is important to note that while black garlic shows promise in counteracting inflammation associated with the Western diet, its role should be considered within the context of an overall healthy diet and lifestyle.

6. Anti-Cancer Properties

Losing a cherished loved one to cancer leaves an indescribable void that can only be understood by those who have experienced it. The pain, sorrow, and longing for their presence knowing you will never see them again are emotions that can weigh heavily on the heart. In the aftermath of such a profound loss, it’s natural to seek solace and explore potential avenues to promote personal health and well-being, with the hope of preventing other loved ones from enduring a similar fate.

Amidst the anguish, black garlic emerges as a glimmer of hope. Its strong immune-boosting and antioxidant properties have shown promise in combating several types of cancers, including breast, stomach, liver, and colon cancer. The allure lies in the belief that incorporating black garlic into one’s diet, may offer a shield of protection, a small ray of hope in the face of a disease that has caused so much devastation worldwide.

Research suggests that black garlic’s immune-boosting qualities may strengthen the body’s natural defenses, potentially enhancing its ability to recognize and eliminate abnormal cells. This notion carries a flicker of optimism, the notion that bolstering the immune system might empower it to wage a more formidable battle against cancer.

Moreover, black garlic’s potent antioxidants hold the promise of shielding cells from the pernicious damage inflicted by free radicals, those molecules that contribute to the development of cancer. By lessening oxidative stress and neutralizing these harmful agents, black garlic’s antioxidant properties hold the potential to be a protective shield against the unrelenting assault on our cells.

There are studies demonstrating black garlic’s ability to impede the growth of cancer cells, instilling a glimmer of hope in the hearts of those searching for answers. While the mechanisms behind these findings remain the subject of further investigation, they evoke a sense of possibility, the notion that black garlic may possess the power to slow down the relentless progression of this evil and devastating disease.

Yet, it is crucial to acknowledge that black garlic, for all its potential, cannot erase the overwhelming sorrow or fill the void left by the loss of a loved one from cancer. It is a humble addition to a comprehensive approach, a small piece in the intricate puzzle of cancer prevention.

7. Great for Brain Health

In addition to its remarkable antioxidant properties, black garlic holds the potential to bring hope for improving memory and overall brain function. Chronic inflammation has been linked with cognitive decline and neurodegenerative diseases. By incorporating black garlic into your diet, you may embark on a journey toward enhancing brain health and fostering a happier future.

The anti-inflammatory properties of black garlic contribute to its impact on memory and brain function. Inflammation, often fueled by oxidative stress, can impair neuronal communication and cause cognitive impairments. Black garlic’s powerful antioxidants work in tandem with its anti-inflammatory compounds to combat inflammation, potentially reducing the risk of neurodegenerative conditions like Alzheimer’s.

The antioxidants found in black garlic not only help protect brain cells from oxidative damage but also assist in lowering stress. Chronic stress has detrimental effects on brain health, including memory and cognitive decline. By incorporating black garlic into your daily snacks, you can potentially reduce stress levels and promote optimal brain function.

Add some regular consumption of black garlic to your diet to improve brain function and lower the risk of developing neurodegenerative diseases such as Alzheimer’s. As you savor the flavors and reap the benefits of black garlic, you can nurture the hope of maintaining a sharp mind, preserving cherished memories, and embracing a future brimming with strong mental vitality.

8. Amazing for The Liver 

Black garlic is the unsung hero against the liver defense. It’s like having a secret weapon against liver damage. Who knew this magical ingredient could pack such a kick against liver damage? With its health benefits, black garlic takes on oxidative stress like a boss, protecting our liver cells from harm.

Studies have shown that black garlic is like a superhero tailor-made for liver problems. It knows exactly how to regulate liver function, keeping those pesky enzymes ALT and AST at bay. By keeping these enzymes in line, black garlic ensures our liver is functioning at its best, like a well-oiled car.

So, next time you’re thinking about liver health, remember the incredible abilities of black garlic. Incorporate this mighty ingredient into your meals and let it work its magic power.

9. Help Acne

When it comes to inflammation, we can’t ignore the notorious troublemaker known as acne. Acne wreaks havoc on our skin, but fear not, because black garlic is here. If it can tackle inflammation, it’s bound to be an ally in the fight against acne. In our modern world, where our diets are filled with foods that fuel inflammation and trigger acne flare-ups, black garlic emerges as a shining beacon.

Acne isn’t just a surface-level issue, it’s often a manifestation of internal imbalances and inflammation brewing beneath the skin’s surface. By reducing inflammation, black garlic helps soothe irritated skin and calm those angry pimples.

Imagine enjoying a delicious meal infused with black garlic’s distinct flavor while simultaneously providing your body with a defense against acne. By including black garlic in your diet, you’re taking a proactive approach to tackle acne from the inside out.  

Also if you’re dealing with acne, consider using a gel that includes benzoyl peroxide. This ingredient is widely recognized for its effectiveness in fighting acne. I have been using this for a long time and it has worked wonders for me.

10. Help Diabetes 

If you’ve been living with diabetes due to years of an abusive diet, it’s crucial to consider making positive changes to your eating habits and nourishing your body with premium foods to undo the damage caused by a crappy diet. Black garlic is one such premium food that can have the potential to assist you with your diabetes management. Incorporating black garlic into your diet may offer benefits in combating the condition.

Remember, it’s never too late to make a change in your diet, but the key is to start if you want to embark on the right path toward effectively fighting diabetes. By embracing a healthier lifestyle and incorporating beneficial foods like black garlic, you can take proactive steps to improve your overall well-being and manage your diabetes effectively.

11. Help Liver Disease 

If you find yourself frequently indulging in heavy drinking and enjoying the party life, it’s crucial to consider the potential consequences on your liver health. Prolonged alcohol abuse can lead to liver disease.

However, making lifestyle changes doesn’t mean you have to be a party pooper or feel left out. Alongside reducing alcohol consumption, incorporating black garlic into your diet may offer additional support for your liver.

Black garlic’s beneficial properties, including its antioxidant and anti-inflammatory effects, make it a valuable addition to your efforts in promoting liver health. So, while you strive to cut back on alcohol, don’t forget to embrace the power of black garlic to potentially mitigate the impact of long-term alcohol abuse.

What is The Best Way to Eat Black Garlic?

They are no best way to eat black garlic, it just depends on how you would like to eat it and enjoy it. You can add black garlic to a lot of food. Cooking a steak with black garlic, putting black garlic on your pizza, or adding it to a bowl of soup can also be a delicious way of enjoying it.

Conclusion

The first time I bought black garlic I thought it was a nut and I tried to eat it raw. It turned out to be black garlic and it tasted disgusting raw, but I did learn they have an island in Vietnam where they grew a bunch of black garlic and it is considered a superfood.  

I couldn’t handle the taste so I gave it to my friend’s grandma as she is an old lady and loves eating superfoods to extend her life. She was very thankful for my gift, if you love superfoods to improve your overall health then you might want to give black garlic a try but I would advise never eating it raw unless you like to. 

I hope this list of 11 inspiring health benefits of black garlic helps you understand what a superfood it is if you’re a person who loves learning about superfoods then give black garlic a try and also read about monk fruit tea which is considered another superfood and trust me, the tea tastes delicious.

By AL Tran