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Black Garlic Benefits
All the beneficial properties of this unique superfood.
Black garlic is a product produced by slowly heat treating and maturing fresh garlic under controlled temperature and humidity conditions. This process, which takes weeks, causes chemical transformations, such as the breakdown of sugars and proteins through Maillard reactions, giving the final product its characteristic dark color, caramelized flavor, and enhanced bioactive components (Ryu et al., 2001, Botas et al., 2019).
One of its most important benefits is its increased antioxidant capacity. Studies have shown that black garlic has multiple levels of polyphenols and flavonoids compared to fresh garlic, contributing to the fight against oxidative stress, which is associated with aging and chronic diseases such as cardiovascular disease and cancer (Bae et al., 2012, Afzaal et al., 2021).
Of particular importance is the substance S-allyl cysteine (SAC), which increases significantly during ripening. SAC is more stable and bioavailable than the allicin of fresh garlic, and is associated with properties such as anti-inflammatory activity, hepatoprotection and neuroprotection (Manoonphol et al., 2023).
Black garlic has also been shown to positively affect fat and glucose metabolism. In experimental animal studies, its consumption reduced LDL cholesterol and triglyceride levels, while increasing HDL (“good” cholesterol). In addition, improvements in glucose regulation and insulin sensitivity were observed (Wang et al., 2020). In small human clinical trials, black garlic extract led to a reduction in LDL cholesterol and inflammatory markers (NCT04010565).
In addition, studies show that it has hepatoprotective properties, protecting the liver from damage caused by toxins or oxidative stress (Bae et al., 2012). There is also evidence of anticancer activity, through the inhibition of cancer cell proliferation in vitro, as well as neuroprotective effects, possibly thanks to the reduction of inflammation and nerve cell apoptosis (Afzaal et al., 2021).
Finally, black garlic also offers culinary benefits: it has a sweeter, milder and more pleasant flavor, making it suitable for use in sauces, marinades or as a gourmet ingredient, without the strong odor of fresh garlic.
In summary, black garlic is a functional food with enhanced antioxidant, metabolic, cardioprotective and hepatoprotective properties, thanks to the unique transformations it undergoes during its maturation. The encouraging data so far have multiplied clinical studies to fully confirm and discover more benefits.
