This Tasty Garlic Superfood Has Great Health Benefits and No Bad Breath
Social media is going bananas for black garlic, touting its impressive health benefits and unbelievable flavor. Some people are even calling this cooking ingredient the next "superfood." And one fan calls black garlic the GOAT (greatest of all time) spice!
So we consulted some experts who have been experimenting with black garlic for years. Keep reading for all the delicious details and learn how to make it in your own home so you don't miss out on these genuine black-garlic benefits.
"It is a powerful healing food that's like garlic on steroids - in a good way!" - Michelle Schoffro Cook, PhD, DMN
What is black garlic and how does it taste?
Unlike purple potatoes or rainbow carrots, black garlic is actually not a specific variety of garlic. It is regular white garlic that has been slowly aged to enhance flavor and health benefits. In this state, garlic cloves become soft like gummy vitamins. The pungent flavor of raw garlic also gets replaced by a slightly sweet, soy-sauce-meets-molasses flavor, with a rich "umami" quality. (And with no stinky garlic breath!)
6 Powerful Black Garlic Benefits - Backed by Science
"Many people are now discovering why black garlic has been a Korean superfood for years," saysMichelle Schoffro Cook, PhD,DNM,author ofBe Your Own HerbalistandThe Cultured CookIt is a powerful healing food that's like garlic on steroids - in a good way!
In fact, 2024 research in the journalBiology and Life Sciences Forumshows that black garlic has up to nine times more antioxidants than regular garlic. It is all thanks to theMaillard reaction, a chemical change between sugar and protein's amino acids. During this process,compounds known as S-allylcysteine (SAC) form and others known as polyphenols increase," Schoffro Cook explains. "So, you get all the benefits of garlic with the added bonus of these two potent natural healing compounds.
Here, some of the most powerful health benefits of black garlic:
It improves heart health
Black garlic contains 27 different antioxidant-rich compounds that work to lower blood pressure, improve cholesterol, enhance circulation and reduce the inflammation that drivesHeart diseaseand other diseases.
It strengthens the immune system
Some research suggests that plant compounds in black garlic help stimulate the creation of new white blood cells, which are needed to strengthen immunity and fight off germs.
It balances blood sugar
Plant compounds called flavonoids in black garlic areknownTo help enhance the body's ability to recognize and properly use insulin, improving overall blood sugar regulation.
It may help reduce the risk of cancer
In addition to being anti-inflammatory, the potent SAC compounds in black garlicare known to exert protective anti-cancer properties on cells.
It may help prevent dementia
Less body inflammation means less brain inflammation. So it's no surprise that powerful bioactives in black garlic may help prevent the progression of Alzheimer's disease, suggestsresearchconducted in Mexico. How? Those SAC compounds work like antioxidants, chasing down and snuffing out damaging free radicals that weaken cells and are linked to premature aging and age-related cognitive decline.
It helps protect the liver
The powerful antioxidant and anti-inflammatory properties in black garlic may also support liver health. Animal studies published inFood and Chemical Toxicology Found that taking black garlic extract improved liver enzymes and reduced markers of liver damage, suggesting the future potential to help people suffering from fatty liver disease.
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Can black garlic help with gut health?
There is some ongoing debate over whether black garlic is a true fermented food or simply just aged. But like a fermented food, it seems to help soothe the gut. Schoffro Cook finds, "Even many people who have digestive issues related to garlic consumption can often handle black garlic because it becomes easier to digest."
Making vs. Buying Black Garlic
"Making your own black garlic at home is possible, but you'll have to be patient," Schoffro Cook says. It can take weeks to slow-age raw garlic. Some people prefer to buy it ready-made. When shopping, she suggests, "Choose organic that is grown without pesticides, as garlic can be a highly-sprayed crop." That said, making your own can be the money-saving route.
How to make black garlic at home (step-by-step)
There is awide range of adviceon making homemade black garlic. Some people age their garlic for as little as eight days and others take two, three or even six weeks using a crock pot or rice cooker.
Even though the process is slow, it is super easy - requiring less than 10 minutes of active kitchen prep time. To do: Place several whole garlic bulbs inside a plastic turkey roasting bag, secure and then seal inside a rice cooker. Set to "low" or "keep warm" (around 140 degrees) and leave for weeks.
Moisture and humidity from the food will remain trapped in the bag, where it does its magic. "Be prepared for the very strong garlic smell for the first week or so," warns Karin Chung, who has been aging garlic for years for herself and her health-conscious parents. (She found that making black garlic was cheaper than buying expensive black garlic supplements.) "In the summer, my rice cooker is on the covered front porch and in the winter, it is in the garage."
After about two weeks, check the garlic's color. It is fully aged when it is soft and completely black. (Like the darkest mascara color.) Then pull it out, peel and store in the fridge or freezer. It's worth the wait. This black garlicrecipe videohas 4.7 million views and describes black garlic as "a flavor explosive bomb of deliciousness!"
Over the years, Chung has found some shortcuts like peeling the garlic in advance. She says, "Filling the rice cooker pot about half full yields the best result. The individual cloves are so easy to use!"
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Delicious black garlic recipes you'll want to try today
How do fans like to eat this versatile ingredient? Schoffro Cook says, "Spread it on bread, crackers, on its own or with butter or cheese. Blend a few cloves with some olive oil and a pinch of salt for an instant and delicious marinade for vegetables, meat or over rice. Or add a splash of apple cider vinegar and a teaspoon of honey for a quick salad dressing. You can also add black garlic to soups, stews, hummus, guacamole or dips."
Chung shares, "The sweet, tangy flavor of black garlic is almost like a dried fruit and can be eaten as-is. I like to put some on my charcuterie boards, as it lends complexity and sweetness to the mix. Black garlic mayonnaise is a delicious addition to a sandwich, and black garlic cream cheese can elevate a bagel. I have even added pureed black garlic to brownies!" Or whip up your ownBlack Garlic Butterto impress dinner guests
More health-boosting foods:
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