Black Garlic: Q&A

What is black garlic?

Black garlic is regular garlic that has been fermented under high temperatures and humidity for at least several weeks. For a long time, it has been used as a traditional remedy in countries like Korea, Japan, and Thailand. Nowadays, black garlic has gained worldwide popularity thanks to its health-promoting and flavor-enhancing properties.

What does black garlic taste like?

Black garlic doesn’t have the characteristic pungent fresh garlic smell and taste. Instead, it possesses a complex sweet, syrupy, and savory flavor with hints of tamarind and balsamic vinegar. In addition, black garlic has a mild scent and creamy texture.

Black garlic is a valuable ingredient in high-end restaurants that gives dishes like chicken, fish, casseroles, roasted vegetables, soups, risotto, etc., a unique flavor and reveals them in a new way.

What are the health benefits of black garlic?

Black garlic is packed with antioxidants and phytonutrients. It contains increased levels of polysaccharides, protein, melanoidins, phenolic compounds, reducing sugar, and organic sulfur compounds. These molecules are generally beneficial for the body, providing energy, support to joints, skin, and hair health, and material for tissue health maintenance, like antioxidants, and anti-inflammatory molecules.

Studies show that black garlic has antibacterial, antifungal, and anti-inflammatory properties [1]. It also has a high concentration of antioxidant compounds and displays antiallergic, antidiabetic, and antitumor characteristics [2]. Moreover, it can restrain the development of atherosclerosis by increasing cholesterol cleansing from the blood and decreasing blood lipid levels [3]. In addition, garlic shows anti-fatigue activity, lowers blood glucose and blood pressure, aids digestion, and improves appetite [4,5]. However, more human studies are needed to confirm these statements. 

How can I incorporate black garlic into my diet?

You can eat black garlic on its own, enjoying its sweet and savory taste, or add it to your favorite dishes. Here are some examples of using black garlic:

• use black garlic as a seasoning for vegetables, meat, and fish
• mix black garlic with dips
• bland black garlic with olive oil and balsamic vinegar to prepare a salad dressing
• sprinkle black garlic on the top of a salad, pizza, or pasta
• spread black garlic over a piece of bread (black garlic has a creamy texture and is easy to spread)
• add black garlic to the marinades

Is black garlic better than regular garlic?

Both black garlic and regular garlic possess health-promoting properties. Still, black garlic has enhanced bioactivity, more functional groups, and higher antioxidant levels than fresh garlic.

Fresh garlic has antimicrobial and antioxidant activity, normalizes blood glucose, lowers blood pressure, helps digestion, and reduces fatigue. 

Black garlic shows antioxidant, antibiotic, and antiallergic properties. It also displays anti-inflammatory characteristics, as well as antidiabetic and anticarcinogenic effects. In addition, black garlic reduces blood cholesterol and lipids, holding back atherosclerosis development. 

How do you store black garlic?

If unpacked, black garlic can be stored for up to 3 months in a tightly-sealed container at room temperature. If the container isn’t sealed, black garlic may dry out. 

Once opened, it is recommended to store black garlic in the refrigerator. In such a way, you can store peeled black garlic for a month and unpeeled garlic for up to 6 months. Moreover, wrapping the whole bulb of black garlic in plastic wrap and putting it into the freezer will extend the shelf life of black garlic to 12 months.

What types of black garlic supplements are available?

Nowadays, black garlic supplements come in a variety of forms, including capsules, tablets, powders, and extracts. 

Generally, black garlic supplements contain 500-1000 mg of black garlic, which is a recommended daily dose. It is not advisable to exceed the mentioned amount to avoid gastrointestinal problems. 

Is black garlic safe to consume? 

Yes, black garlic and black garlic supplements are generally safe. Nevertheless, as with any other dietary supplement, it is recommended to consult with a healthcare professional before taking black garlic supplements to determine suitability and dosage. In addition, some people should practice special precautions. Those people include:

• pregnant and breastfeeding women
• children
• people on blood-thinning medications
• patients with chronic bleeding disorders
• people after surgery or those preparing for the surgery
• people with diabetes
• people with a history of stomach or digestive issues
• individuals with low blood pressure
• people with an allergic reaction to garlic or any other component of the supplement

Is there an upper limit for black garlic consumption?

There is no established upper limit for black garlic consumption since it is considered safe for most people. Still, ike any other food, consuming too much black garlic can have negative effects, such as nausea, diarrhea, and bloating. In addition, black garlic is abundant in antioxidants and, when taken in large amounts, may interfere with certain medications. Therefore, it is advisable to talk to your doctor before taking black garlic or black garlic supplements to discuss the appropriateness and suitable dosage. 

As a rough guideline, it is recommended to consume no more than a few cloves of black garlic per day or incorporate it as a flavoring or seasoning ingredient in cooking or food preparations. However, individual tolerances and preferences may vary, so it’s always best to listen to your body and consult a healthcare professional if you have any concerns.

Is black garlic safe for children?

Yes, black garlic is generally safe for children when consumed in moderate amounts. As with any other food, however, it is recommended to introduce black garlic into the diet gradually, observing if there are any adverse reactions. It is especially important for kids with food allergies. In addition, if your child has any underlying health condition or takes medications, it is a good idea to consult with a doctor before making black garlic a part of its diet.

How often can I eat black garlic?

There is no specific established frequency for eating black garlic. Since it is generally safe when consumed in moderation, black garlic can become a part of a well-balanced diet that includes various foods like fruits, vegetables, lean protein, healthy fats, whole grains, etc. The recommended serving size of black garlic is 1-2 cloves per day. However, it is important to note that if you have any underlying health condition or take medications regularly, you should talk to your doctor before trying black garlic.

Are black garlic supplements better than whole black garlic?

There is not enough scientific evidence to confirm that black garlic supplements are better than whole black garlic. Black garlic supplements are usually made by extracting the active compounds from black garlic and then putting them into a pill or capsule. As a result, they contain a concentrated source of certain beneficial compounds from black garlic and are more convenient to take. However, black garlic supplements may lack some of the nutrients found in whole black garlic or, conversely, contain additional ingredients.

Generally, as with any other food supplement, it is better to get nutrients and compounds from whole, natural foods, like whole black garlic or black garlic paste, rather than relying solely on supplements. 

How many calories are in one portion of black garlic?

A portion of black garlic (28g) possesses 40 calories, with 2g of fat, 4g of carbohydrates, and 1g of protein. In addition, black garlic contains a variety of vitamins (B1, B2, B3, B6, C), minerals ( iron, zinc, magnesium, calcium, phosphorus, and manganese), phytonutrients, and antioxidants.

Can I make black garlic myself?

Yes, you can make black garlic by yourself. However, the process of making black garlic is time-consuming and requires accuracy. You can read about the process in the following article: https://age2b.com/how-to-make-and-store-black-garlic/