With its strong smell and powerful taste, garlic has been renowned for centuries for its numerous health benefits. While fresh white garlic is a staple in the daily diets of many French people, fermented black garlic is still relatively unknown. After explaining what black garlic is, we will detail its many health benefits, particularly its role in regulating cholesterol.

What is black garlic?

Originally developed in Japan in the early 2000s and highly popular across Asia, black garlic, as we know it today, is a relatively recent “functional food” that has gained widespread use in Europe and America. But how exactly is black garlic made?

This is achieved through a fermentation process, specifically through the Maillard reaction. By using only fresh garlic bulbs and carefully controlling humidity and temperature, the ideal conditions for fermentation are created. After approximately 30 days, the fermentation process completes, and the garlic oxidizes, turning its distinctive black color.

The result is remarkable. The garlic becomes black, soft to the touch, and delicately flavored, with a subtle licorice aftertaste, making it a favorite ingredient among many chefs. In terms of health benefits, this fermentation process amplifies the benefits of fresh garlic, which we will explore further in this document.

What Are the Health Benefits of Black Garlic?

A Concentrated Source of Antioxidants

One of the main properties of black garlic is its high concentration of natural antioxidants. These antioxidants help protect against cellular aging and combat free radicals. While its benefits are similar to regular garlic, numerous studies have shown that the amount of antioxidants in black garlic is significantly higher, making it a functional food or dietary supplement in its own right.

The aging process that transforms white garlic into black garlic reduces the compound allicin (responsible for garlic's distinct smell) while increasing others, such as S-allylcysteine (SAC), which is water-soluble. SAC is a powerful antioxidant that is easily absorbed and less toxic compared to other compounds typically found in garlic. Many of black garlic's benefits are attributed to SAC, which becomes the most abundant component after the aging process.

Lowering Bad Cholesterol

Black garlic contains significant amounts of SAC (S-Allylcysteine), an organosulfur compound derived from the amino acid cysteine, which helps reduce cholesterol levels. Additionally, studies confirm its beneficial effects on regulating bad cholesterol. Here are some key studies:

  • In one study, sixty volunteers took black garlic or a placebo twice daily for 12 weeks. Researchers found that the group consuming black garlic saw a significant increase in high-density lipoproteins (HDL or "good" cholesterol) and hypothesized that black garlic may have positive effects on the cardiovascular system.
  • In another study, black garlic was administered alongside a high-fat diet to assess its impact on blood cholesterol levels. The results mirrored those of the previous study: HDL levels increased, while LDL ("bad" cholesterol) levels decreased. Total cholesterol levels also dropped in participants given black garlic extract.

Black Garlic Boosts the Immune System

By stimulating white blood cell production, black garlic helps strengthen the immune system. Its immune-boosting properties have been the focus of a study. In this study, healthy participants consumed one of two substances before undergoing blood tests. Researchers evaluated the effects of black garlic extract on white blood cells and observed that the black garlic extract "exhibited stronger immunostimulatory activities than raw garlic." Furthermore, they highlighted a strong correlation between the activity of black garlic and its "antioxidant and anticancer activities."

NOUS VOUS RECOMMANDONS
Cholesterol Support: Black Garlic, Olive Fruit and Leaves - Solesterol

+ Ultra-concentrated black garlic extract (ABG 25) standardized to 0.5 mg of S-allyl-cysteine: helps maintain healthy heart function, cholesterol, and homocysteine levels.

+ Olive polyphenols, including hydroxytyrosol (from the fruit) and oleuropein (from the leaves), support stable cholesterol levels, healthy blood circulation, and vascular pressure.

+ 60-capsule bottle. Lasts 1 to 2 months (1 or 2 capsules per day). Vegan. Free of excipients.

What’s the Best Way to Consume Black Garlic?

To enjoy the benefits and properties of black garlic, you can use it in cooking to prepare various dishes, either as it is or by taking it as a natural dietary supplement. This is by far the simplest and most convenient option, especially useful for managing high blood pressure, high cholesterol, and for protecting the cardiovascular system.

For this purpose, opt for supplements with high levels of active compounds, particularly S-allyl-Cysteine.

References : 

  1. Tanvir Ahmed , Chin-Kun Wang - Black Garlic and Its Bioactive Compounds on Human Health Diseases: A Review - Molecules - 2021 Aug ; 26(16): 5028.
  2. Ae Wha Ha, Tian Ying, Woo Kyoung Kim -  The effects of black garlic (Allium satvium) extracts on lipid metabolism in rats fed a high fat diet - Nutr Res Pract - 2015 Feb; 9(1): 30–36.
  3. TTechnological Centre of Nutrition and Health, Spain - Effect of a Black Garlic Extract on Cholesterol LDL Levels - February 28, 2022 
  4. Technological Centre of Nutrition and Health, Spain - Effect of a Black Garlic Extract on Cholesterol LDL Levels - February 28, 2022 
  5. Dan Brennan - Health Benefits of Black Garlic - WebMD Editorial Contributors - August 22, 2020 
  6. Leyla Bayan, Peir Hossain Koulivand and Ali Gorji - Garlic: a review of potential therapeutic effects - Avicenna J Phytomed. 2014 Jan-Feb; 4(1): 1–14.