Table of ContentsView AllTable of ContentsHealth BenefitsBlack vs. White GarlicReasons to Avoid It
Table of ContentsView All
View All
Table of Contents
Health Benefits
Black vs. White Garlic
Reasons to Avoid It
Black garlic is aged rawgarlicthat turns black due to what’s called the Maillard reaction. This is a chemical process between amino acids and reducing sugars.Regular, white garlic turns brownish-black under humid temperatures for an extended period.
The aging process changes the color, texture, taste, and smell, making the garlic less aromatic, sweeter in flavor, and softer/stickier in texture. Aging can also impact the bioactive compounds in garlic, reducingallicincontent and increasing other compounds, such as phenol andorganosulfur.
This article discusses black garlic’s flavor, texture, and smell, potential health benefits, and who should avoid it.
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Benefits of Black Garlic
Scavenges Free Radicals
Garlic contains more than 20 well-knownpolyphenolic compounds, a source of antioxidants.Black garlic is thought to have higher concentrations of antioxidants than white garlic.
Antioxidants scavengefree radicals, atoms containing one molecule with the potential to cause cellular damage. Diets rich in antioxidants are associated with longevity and reduced risk of certain diseases.
Supports a Healthy Heart
Studies show taking garlic supplements can reducelow-density lipoprotein (LDL) cholesteroland blood pressure.
In one study, participants withcongestive heart failurewere given supplements containing 20 grams of concentrated black garlic for six months. After taking the supplements, researchers found better outcomes, including improved circulation and increased distance in the six-minute walking test.
Another small study found that participants with high cholesterol who consumed 12 grams of black garlic daily (four cloves) for 12 weeks showed some improvements inendothelial(the inner lining of blood vessels) function, but there was no change in cholesterol.
Benefits the Gut
Black garlic contains large concentrations of melanoidins, aprebioticthat resists digestion in the upper gut and reaches the large intestine. This is where the melanoidins break down nutrients.Prebiotics are important for bowel regularity and nutrient absorption.
Keeps the Brain Healthy
The literature on black garlic and brain health is centered around animal studies, so more research is needed to determine its impact on human health. However, researchers suggest that black garlic may impact the brain due to its antioxidant properties and can play a role in reducingoxidative stress(unstable molecules called free radicals), which causesinflammation. Black garlic may help improve memory and reduce cerebral plaques.
Other Potential BenefitsAlthough more research is needed, other potential benefits of black garlic include:Suppresses the allergic responseHas anticancer propertiesProtects against diabetesSupports liver health
Other Potential Benefits
Although more research is needed, other potential benefits of black garlic include:Suppresses the allergic responseHas anticancer propertiesProtects against diabetesSupports liver health
Although more research is needed, other potential benefits of black garlic include:
Black Garlic vs. White Garlic
Black garlic and white garlic (fresh garlic) are both nutritious. Fresh garlic is rich in allicin, a sulfur-containing natural compound responsible for the pungent smell and spicy bite. Allicin has been linked to various health benefits, including heart health,cancer prevention, and immune function.
Aging garlic (black garlic) reduces its allicin content while increasing other important plant-based compounds like organosulfur, p-coumaric acid, caffeic acid, and gallic acid.For those who shy away from garlic due to its odor, black garlic is a great alternative. Nutritionally, the macronutrients are fairly similar, with black garlic having slightly more calories and carbohydrates.
A Word From VerywellBlack garlic is a healthy spread alternative to morning toast or to level up any sandwich due to its smooth texture and less-abrasive garlic taste than regular garlic.—AVIV JOSHUA, MS, MEDICAL EXPERT BOARD
A Word From Verywell
Black garlic is a healthy spread alternative to morning toast or to level up any sandwich due to its smooth texture and less-abrasive garlic taste than regular garlic.—AVIV JOSHUA, MS, MEDICAL EXPERT BOARD
Black garlic is a healthy spread alternative to morning toast or to level up any sandwich due to its smooth texture and less-abrasive garlic taste than regular garlic.
—AVIV JOSHUA, MS, MEDICAL EXPERT BOARD
Taste and Texture
Black garlic is softer and more delicate than white garlic bulbs. Black garlic tastes comparable to balsamic vinegar with a hint of roasted garlic. The curing process, which ages the garlic, changes the amino acids and sugars, concentrating the sugar.
The firm, white, and juicy cloves turn brownish-black and are stickier and sweeter. Black garlic consistency is similar to dried fruit, such as dates.
In cooking, black and white garlic are versatile ingredients, adding flavor and nutrients to dishes. Chefs use black garlic as a sandwich spread, in pan sauces, hummus, salad dressings, pasta dishes, roasted vegetables, meat dishes, and more.
Reasons to Avoid Black Garlic
Most people can eat garlic regularly without issues.If you are allergic to garlic in general, you should also avoid black garlic. You also may need to be cautious with your intake if you experienceheartburnor stomach upset after consuming garlic.
Taking garlic supplements may increase the risk of bleeding due to its antiplatelet effects.Speak with a healthcare provider before trying garlic supplements, especially if you take ananticoagulant(like Jantoven, a brand of warfarin) or need surgery. In addition, garlic may interfere with other medications.
Summary
Black garlic (aged garlic) is a versatile and nutritious ingredient. With reduced levels of allicin, black garlic is less pungent and tastes sweeter than its white counterpart. The aging process may also increase its antioxidant power, making it a healthy ingredient.
Although human clinical trials on black garlic are lacking, the health benefits are likely comparable to those of regular garlic. These health benefits include supporting heart, gut, and brain health and lowering the risk of certain diseases. Speak with a healthcare provider before trying garlic supplements, as they may interfere with certain medications.
15 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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