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What is Black Garlic? Health Benefits, Uses, and Side Effects of Black Garlic
Dec
Aged and cured to perfection, Black Garlic originated in Asia and is now all the rage here in the States. The food’s popularity spread all across the country while being highly sought-after for its use in high-end cuisines. Unlike regular garlic, black garlic is sweet and mild like balsamic vinegar or tamarind.
What Is Black Garlic?
Black garlic is created by allowing normal garlic to mature for a period of three to four weeks at temperatures between 140-170 degrees Fahrenheit. This helps it to undergo the Maillard reaction, a chemical process that takes place between amino acids and sugar reduction.
This reaction not only gives a dark color, chewy texture, and distinct taste and aroma to the garlic, but it also improves this superfood’s nutritional value even more.
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Nature’s superfood
Black garlic is known for its immense health benefits. It’s high in antioxidants as well as S-ally cysteine.
Health Benefits
- Reduces bad cholesteral and high blood pressure
- Stimulates the burning of sugar and fats (slimming effect)
- Promotes the absorption of proteins
- Promotes active secretion of hormones (Rejuvenation effect)
- Activates insulin, a positive effect against diabetes
- Acts as a strong antioxidant
- Regenerates skin cells.
- Strengthens the immune system
- It has antibacterial, anti-carcinogenic and anti-tumor properties, helps fight aganist cancer, especially colorectal.
- Neutralizes and suppresses toxins which products germs (control psoriasis)
Nutrition
A concentrated dose of antioxidants is found in black garlic, with some research indicating it could contain even more than normal garlic. It’s also slightly higher in calories, fat and fiber, plus sodium and iron, and a little lower in carbohydrates and vitamin C, compared to fresh garlic.
Around 2 tablespoons of black garlic contains:
- 40 calories
- 4 grams carbohydrates
- 1 gram protein
- 2 grams fat
- 1 gram dietary fiber
- 160 milligrams sodium (7 percent DV)
- 0.64 milligram iron (4 percent DV)
- 2.2 milligrams vitamin C (4 percent DV)
- 20 milligrams calcium (2 percent DV)
How to Make It
Unfortunately, the price of black garlic will scare many people away from trying this tasty ingredient that is packed with nutrients. It can easily cost upwards of $20 a pound, which is considerably more expensive than fresh garlic.
Plus, it can also be difficult to find black garlic for sale and can require you to search outside your local grocery store a little.
A quick and cost-effective way to enjoy the benefits of black garlic without costing a lot is to make your own at home. Plus, it puts you in full charge of your diet, minimizing the risk of food additives and preservatives.
Wondering how to make garlic black? Just two ingredients are one of the simplest methods: a few heads of garlic and a rice cooker.
Simply throw your garlic into the rice cooker, plug it in and make sure it is set instead of the “rice cooking” feature to the “keep warm” mode. Then, just wait 3 to 4 weeks and allow it to develop slowly.
A fermenting box or slow cooker can also be used and the temperature can be set between 140-170 degrees Fahrenheit.
Black garlic can be kept at room temperature, but to prolong its shelf life even further, it is better to store it in the refrigerator. It can last up to a month without losing its distinct taste and aroma until refrigerated.
Uses and Recipes
Black garlic, just like normal garlic, is extremely versatile. It can be used in most dishes where you use roasted garlic and works well for savory dishes such as meats, sauces and dips to bump up the flavor.
To make a black garlic oil paste that can be used in anything from dressings to marinades and crostinis, you can also puree it with olive oil. You should also try making black garlic ice cream, cookies, or brownies if you’re feeling even more adventurous.
Try black garlic powder for an even simpler way of adding a fast burst of flavor and nutrients. Available at most major retailers and online, the best way to infuse the delicious, unique taste of black garlic into just about every recipe is to sprinkle just a dash of this powder.
To cook up a black garlic burger, add it to meat mixes, or use it to bump up the flavor of stews, pasta dishes or casseroles.
Risks and Side Effects
Although black garlic is generally considered safe for consumption, certain possible side effects need to be taken into account. It can irritate the gastrointestinal tract, much like normal garlic, and may cause symptoms such as heartburn, gas, nausea, diarrhea, and body odor, especially when eaten in large quantities.
If after eating fresh garlic you experience these or any other adverse side effects, consider reducing your use and seeing if the symptoms continue.
After eating garlic, some people can also experience food allergy symptoms. Asthma, runny nose, or skin conditions like dermatitis are some of the most widely reported side effects.
If you suspect that you might have an allergy to garlic, you should stop using it and speak with a trusted health care professional.
Blood pressure can also be lowered by garlic and the risk of bleeding may be increased. It’s best to keep your intake in moderation to avoid messing with your drugs if you’re taking blood thinners or high blood pressure medications.
Final Thoughts
- Black garlic is produced by allowing raw garlic to mature for a period of several weeks in a regulated environment between 140-170 degrees Fahrenheit, giving it a distinctive sweet flavor and soft texture.
- The black variety of garlic contains higher amounts of antioxidants, as well as some vitamins and minerals, compared with fresh garlic.
- Reduced cancer development, better heart health, improved cognitive function, daily blood sugar levels, and enhanced immune health are some of the possible health benefits of black garlic.
- It can be sold in specialty stores or online, or you can even try using a rice cooker to make it at home and allow it to age over a period of three to four weeks. To take advantage of the distinct nutrients and health-promoting properties that each has to give, add garlic to a balanced diet.