I was having dinner with some of our good friends when the subject changed to cholesterol.
Most of us here are in their late thirties and almost all of us have high cholesterol. So we talked about medication and how we treat this condition.
Then one of them suggested that I try fermented black garlic. I have done my research and this article is a result of that.
While white garlic collects most headlines, the dark double black garlic may be more powerful in terms of nutritional value.
It contains twice as many antioxidants and seven times disease-fighting polyphenols.
Not only does it have potentially more nutrients, it also tastes better in my opinion. The fermentation process softens it and adds a sweet and sharp taste, ala balsamic vinegar.
Eating raw black garlic is not as frightening as eating raw white garlic because of this added sweetness minus the spice.
You don't have to worry about bad breath afterwards.
What is black garlic?
Black garlic is a product of a careful fermentation process that lasts 30 days in a controlled environment at temperatures between 140 and 170 degrees Fahrenheit.
After 30 days, fermented garlic goes to a clean room to oxidize another 45 days.
This process causes sugars and amino acids to react in garlic, resulting in the black pigmentation and soft texture like a marshmallow.
No preservatives have been added to the process to make this one of the healthiest supplements available and healthier than black garlic in capsule form.
From Allicin to SAC
For those who are unknown, Allicin is an important bioactive component of garlic.
But the interesting thing is that garlic contains no allicin.
White (or fresh) garlic has enzymes called allinase and alliine in different parts of the plant.
Allicin is only released when garlic is chopped or crushed.
This is some garlic that gives a sharp and spicy scent that is unique to fresh garlic. The problem is that this connection breaks down within a few minutes and is unstable.
During the fermentation process, allicin changes to S-allyl-cysteine or SAC that contributes to its anti-diabetic, antioxidant and anti-inflammatory activities (1).
According to Science Direct, the nutritional value of black garlic depends on the fermentation process.
Some studies have shown that some valuable components in BG have increased during the aging process. These components include polyphenol and flavonoids that are classified as antioxidants.
Some studies have shown an increase or decrease in water-soluble sugars, amino acids, polyphenols and flavonoids during thermal processing.
Here is a comparison between the components of black and fresh garlic (2) …
1. Increases immune function
Garlic generally helps stimulate our immune system thanks to its antiviral, antifungal, antibacterial and antiparasitic properties than germs.
Research has shown that white garlic exhibited stronger immunomodulatory activity than black garlic and that the fermentation process has affected this property.
2. Heal the liver through alcohol damage
Even if the liver can heal itself, too much alcohol can permanently damage it.
If you suffer from liver disease, there is hope. Scientists have achieved positive results with the use of old black garlic on rodents to reduce inflammation and possibly eliminate damage caused by alcohol in the liver.
Note that the experiment was on rats, so we have no idea how human cells will respond to the same treatment.
But it is a step in the right direction.
3. High antioxidant levels
A 2009 study showed that black garlic had more antioxidants than white garlic. And a diet with 5% black garlic will improve insulin resistance. The same antioxidants also protect cells against damage and delay signs of aging.
Another study showed that black garlic had twice the antioxidant level as white garlic. It appears that the fermentation process has doubled the number of antioxidants. Other studies have said 25 times more potency, which is insane.
So many antioxidants can help prevent Alzheimer's, rheumatoid arthritis and similar chronic conditions.
I mentioned this earlier in the article that fermenting fresh ginger converts allicin to SAC that is more stable and 100% bioavailable. This means immediate absorption of nutrients.
It is this compound that is responsible for many of the benefits of black garlic and the high antioxidant content.
However, if you have an infection and want the benefits of allicin, consuming raw white garlic is a better option, it has more of it.
4. Improvement of cholesterol levels
If you have high cholesterol, you know how important the balance between HDL and LDL is.
This means that you must keep your HDL or good cholesterol high and keep the LDL or bad cholesterol low.
Only lowering LDL without raising HDL will not cure this disease. And that is what prescription medication does.
It is essential to keep these two at an optimal level to reduce the risk of heart disease.
Black garlic has been subjected to research to test whether it could help people with cholesterol problems.
Such a study was conducted in Korea in 2014 and the results show that taking black garlic extract for 12 weeks can increase HDL (or good cholesterol) and LDL (or bad cholesterol).
It also helps to reduce lipoprotein B in blood lipids, which is a reliable indicator of heart disease.
Another study at Penn State University revealed that S-allyl cysteine (or SAC) of garlic inhibited cholesterol synthesis (3).
5. Reduces inflammation
Many of the benefits of black garlic stem from the high content of active substances. Research has shown that it contains no fewer than 100 active compounds. One of these compounds is S-allyl cysteine, a famous anti-inflammatory agent.
6. Allergy relief
A study at Chungnam National University in Daejeon, Korea, showed that black garlic extract can deter genes that cause inflammation and allergic reactions. But this experiment was conducted on rats, so we don't know if it's equally effective on humans (4).
7. Can prevent colon cancer
Colon cancer is a silent killer whose symptoms only manifest themselves when he is in the final stages. My uncle died years ago because of this disease, and one of the best ways to treat it is to prevent it in the first place.
A study by Spandidos publication has shown that black garlic may prevent this disease by inhibiting the growth of a pathway that leads to colon cancer.
8. Easier to consume raw
There is no scientific evidence for this, only real experiences from the real world. I didn't appreciate eating raw garlic until I was in my early thirties, and it's a treat. The problem is for people who don't like the taste; it would be difficult for them to enjoy the benefits of uncooked consumption.
Black garlic offers an alternative and heart-healthy option that is sweeter without the spice and aftertaste.
Moreover, you will not have bad breath afterwards.
How do you make black garlic?
If you don't mind waiting and the smell, you can ferment fresh garlic in the comfort of your home. All you need is a rice cooker, fan, tissue and some fresh garlic.
This video shows you how to do it.
It is a simple process, but ensures that the rice cooker is set to "keep warm". The use of this method takes approximately 14 days.
Another way to make homemade black garlic is to use a & # 39; black garlic fermenter & # 39 ;. This machine is a bit pricey – more than $ 110 in Amazon.
Even if the manufacturer claims to be "odor-free," reviews say there will still be a garlic odor, no matter what.
Save black garlic
Homemade black garlic lasts up to 30 days in an airtight container such as a glass jar. You can extend the shelf life by filling tissue around it to absorb moisture.
Where to buy
If you don't like to make your black garlic, there are countless options available online. It also comes in various forms such as.
Whole black garlic offers the best nutritional benefit because everything is intact. It is also available in powder form if you want to enjoy your taste on your dishes. Supplements are also available as a natural treatment for high blood pressure and high cholesterol.