If there's one clove of garlic in a recipe, you add three. If there's a garlicky pasta on the menu, you order it. If you have to choose a side, it's garlic bread.
Many of us love garlic. And if you count yourself in that group, you're in luck-because the allium provides some pretty impressive health benefits when eaten regularly. We dove into the research to find out exactly what you can expect for your heart, digestion and immune system function. Learn the nutrition facts and health benefits of garlic, plus some ideas for how to add more garlic to your diet.
Garlic Nutrition Facts
Garlic not only adds flavor to dishes, it also adds nutrition. Here are the nutrition facts for three cloves of raw garlic, per the USDA:
Calories: 13
Total Carbohydrates: 3 g
Dietary Fiber: 0 g
Total Sugars: 0 g
Protein: 0.5 g
Total Fat: 0 g
Sodium: 1.5 mg
Potassium: 36 mg
Vitamin C: 2.8 mg
Since the volume of garlic we typically eat is rather small, the amount of nutrients we ingest is also low. That said, garlic contains health-promoting nutrients like vitamin C, zinc, iron, potassium, magnesium and vitamin K. If you eat garlic regularly, you'll get a greater amount of these important vitamins and minerals.
Health Benefits of Eating Garlic Regularly
Helps Support Your Immune System
Chronic inflammation can harm your immunity by reducing your white blood cell count. Studies investigating the effects of garlic extract have found that it helps reduce systemic inflammation and restore white blood cell levels, per a 2021 review in the Journal of Clinical and Translational Research. This is largely thanks to allicin, a sulfur-containing compound found in allium foods like onions, chives and garlic.
Furthermore, a 2020 review in Trends in Food Science & Technology found that, thanks to its organosulfur compounds, garlic may have antiviral activity. The researchers believe garlic helps prevent viruses from entering and replicating in our cells.
You May Lower Your Cholesterol
Managing your cholesterol levels is important because high cholesterol increases your risk of heart disease and stroke, per the Centers for Disease Control and Prevention. Garlic may also improve cholesterol levels, particularly in those with high cholesterol or diabetes, finds a 2020 review in Antioxidants. However, these findings are limited, since most studies in this review found the benefits came from aged garlic extract or supplemental forms of garlic rather than the kinds of garlic used in cooking.
You Might Have Lower Blood Pressure
Garlic's impact on immune health, along with its potential to reduce cholesterol levels, may also reduce blood pressure, per the aforementioned review in Antioxidants. A study in the review found that garlic may reduce both systolic and diastolic blood pressure in people with metabolic syndrome-a group of health conditions that increase your risk of heart disease, stroke and diabetes, per the National Heart, Lung and Blood Institute. These benefits were found when participants consumed 100 milligrams per kilogram of body weight (mg/kg) of raw crushed garlic twice a day for four weeks. For a 150-pound person, that's equivalent to a little over two cloves.
You May Have Better Blood Sugar Levels
Garlic may also help regulate blood sugar levels, particularly in people with diabetes. A 2019 meta-analysis in Primary Care Diabetes found that garlic was more effective than a placebo at reducing fasting blood glucose and hemoglobin A1C levels in people with diabetes. Fasting blood glucose levels dropped by almost 11 mg/dL, and A1C dropped by about 0.6 mg/dL-both significant improvements.
You May Have Better Gut Health
You may have heard of probiotics-live bacteria that support your gut health-but don't underestimate the power of prebiotics. Prebiotics feed the healthy bacteria in your gut, and garlic is a good source of them. In fact, after three months of Kyolic aged garlic extract supplementation, participants in a 2020 review and meta-analysis in Experimental and Therapeutic Medicine had more diverse and healthy gut microbiomes. (Keep in mind that the people in these studies were taking garlic supplements, so results may differ if you're consuming garlic in your meals.)
However, garlic isn't friendly to everyone's gastrointestinal system. Garlic is high in fructans, so it may trigger digestive symptoms like gas and bloating for people with irritable bowel syndrome (IBS).
Other Potential Benefits
Garlic is also a source of antioxidants. In fact, the antioxidants in aged garlic extract may lessen neuroinflammation to support healthy brain function with age, per a 2020 study in Experimental and Therapeutic Medicine. In addition, a 2019 study in Nutrients found that among elderly Chinese people, those who consumed more garlic lived longer than those who rarely consumed garlic. This study was observational, so we can't say for sure that garlic causes you to live longer, but there may be a connection.
How to Incorporate Garlic into Your Diet
Garlic is a must-have in your kitchen. You can keep garlic powder in your pantry, purchase minced garlic in a jar, freeze garlic puree in an ice cube tray or buy fresh heads of garlic. Here are some ways to incorporate more garlic in your diet:
Use it to season veggies. Cook minced garlic in a pan with oil to infuse the oil with a yummy garlic flavor. Then add your favorite veggies. Alternatively, if you don't have fresh garlic on hand, you can use powdered garlic later in the cooking process.
Add it to rice. Adding garlic to rice dishes, like fried rice, gives it so much flavor. Plus, it pairs well with most proteins and veggies. Our easy, step-by-step guide for making fried rice is a great place to start.
Mix it into stews or curries. Garlic is often used in curries in parts of Asia and stews in parts of Latin America. Again, it's all about adding flavor and nutrition. Try this Chickpea & Potato Curry for a flavorful, vegetarian curry with garlic.
Make a homemade salsa. Salsa is one of the most underrated ways to get more veggies. You can purchase jarred salsa, but why not try making it at home? This Roasted Tomatillo Salsa incorporates plenty of veggies including tomatillos, jalapeños, onion and-you guessed it-garlic!
Flavor proteins with it. Garlic goes well with almost every type of protein, such as fish, chicken, pork and beef. It also goes great with plant-based proteins like beans and tofu. Try the Garlic-Herb Chicken Cutlets & Garlic-Herb Tuna recipe for inspiration. You can also use a similar seasoning blend with other proteins.
Add it to pasta. Whether you're having pasta with a red sauce, creamy sauce or oil, garlic goes great in just about every pasta dish. If you need ideas, try this Lemon-Garlic Pasta with Salmon or this Simple, Delicious Pasta Aglio e Olio (with Garlic and Oil).
Frequently Asked Questions
What happens if I eat garlic every day?
Many cultures around the globe enjoy garlic daily, and the chances of unpleasant effects are low. You may be more likely to reap the health benefits of garlic if you eat it more often, since we tend to eat it in small quantities. However, if you have gut issues like irritable bowel syndrome (IBS), garlic may cause gas and bloating.
Does garlic detox your body?
For the average person, garlic does not detox your body. Your liver and kidneys do so regardless of whether or not you eat garlic.
Does garlic burn belly fat?
Some people claim that garlic's anti-inflammatory properties "burn belly fat," but this isn't true. Eating garlic hasn't been shown to result in long-term sustained weight loss.
What is the healthiest way to eat garlic?
Eating garlic as close to raw as possible is the healthiest way to eat garlic, since the allicin content will be at its peak. The more garlic is processed and cooked, the lower the allicin content gets.
Bottom Line
Garlic is a common vegetable in many cultural cuisines. Not only does it add a whole lot of flavor, it also adds nutrition. Most studies have found health benefits from concentrated forms of garlic like aged garlic extract or garlic supplements. That being said, adding more garlic to your diet doesn't typically hurt and may even provide health benefits.
The exception is for those with digestive illnesses like irritable bowel syndrome (IBS) or gastroesophageal reflux disease (GERD), since garlic may increase gas, bloating and acid reflux. You'll also want to be careful about taking high doses of garlic if you're taking medications for diabetes, high blood pressure, cholesterol or blood clots. since garlic has antihypertensive, antidiabetic and cholesterol-lowering effects. Talk to your doctor first.
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