If you’re a garlic lover, you’re in luck because there’s more reason to add this pungent ingredient to your meals.
A recent and comprehensive meta-analysis published in the journal Nutrients suggests that garlic might help improve cholesterol levels and regulate blood sugar, making it a potentially powerful ally in your diet.
A Comprehensive Meta-Analysis Confirms Garlic’s Health Benefits
The new study, which is one of the most thorough of its kind, pooled results from 29 different studies involving more than 1,500 participants. This meta-analysis specifically included randomized controlled trials, where garlic was compared to a placebo. This research design is considered the gold standard, making the findings particularly reliable.
According to Alyssa Kwan, RD, a registered dietitian who works with cardiovascular patients at Stanford Health Care in California, the meta-analysis is high quality.
The results align with what previous studies have already indicated: garlic has a modest but noticeable impact on health markers like A1C levels, which measure blood sugar, and LDL cholesterol, often referred to as “bad” cholesterol.
Matthew Badgett, MD, and integrative health physician at Cleveland Clinic in Ohio, who was not involved in the study, explains that “garlic leads to some decrease in A1C levels and a small reduction in LDL cholesterol.”
“We often need to lower LDL from 150 to 200, to less than 70 in high risk patients, and sometimes even more,” says Dr. Badgett.
Garlic’s Role in Cholesterol and Blood Sugar Management
Hemoglobin A1C is a crucial indicator, showing a person’s average blood sugar levels over the past two to three months. The meta-analysis found that all the studies included in the review reported a decrease in A1C levels among participants who consumed garlic.
Additionally, the average reduction in LDL cholesterol across these studies were 8.2 points. While this reduction duration, potentially underestimating the full benefits of garlic.
Dr. Badgett points out, “We often need to lower LDL from 150 to 200, to less than 70 in high-risk patients, and sometimes even more.”
This indicates that while garlic can contribute to lowering LDL cholesterol, it may need to be part of a broader, more comprehensive treatment plan.
Garlic’s Long History in Traditional Medicine
Garlic has been valued for its medicinal properties for thousands of years, well before modern scientific methods were available to confirm its benefits. Elisabetta Politi, MPH, RD, a certified diabetes educator at Duke Health in Durham, North Carolina, notes that garlic’s health benefits have been recognized for centuries.
Garlic belongs to the allium family, which also includes onions, scallions, shallots, chives, and leeks. These vegetables are rich in sulfur compounds such as allicin, alliin, and methyl ally1 trisulfide, which are believed to contribute significantly to their health-promoting effects.
Previous studies have suggested that garlic can help with various health issues, including improving blood pressure, reducing inflammation in condition like arthritis, and combating fungal infections such as athlete’s foot. These findings, coupled with the recent meta-analysis, underscore garlic’s potential as a natural remedy for multiple health concerns.
The Study’s Strengths and Limitations
While the recent meta-analysis provides compelling evidence of garlic’s benefits, it also has some limitations. According to Dr. Badgett, one of the primary weaknesses of the study is the relatively small number of participants, a common issue in supplement studies.
“For a meta-analysis, the number of participants was small – which is often a problem with supplement studies, because they usually don’t enroll a lot of people,” he explains.
Moreover, the garlic supplements used in the various trials were not standardized, meaning that the amount and type of garlic varied significantly between studies. This variability weakens the overall analysis and might make the benefits of garlic appear less significant than they truly are.
“Do we really know if all the supplements had the amounts of garlic they claimed?” Dr. Badgett asks. This concern is particularly relevant given that the U.S. Food and Drug Administration (FDA) oversees supplements but does not routinely analyze them to verify their contents due to limited resources.
Incorporating Garlic into a Holistic Health Plan
Despite these limitations, the evidence suggests that garlic is a safe and healthy addition to your diet that can offer some health benefits. However, as Dr. Badgett points out, garlic alone is unlikely to make a significant impact on your health unless it is part of a broader plan that includes lifestyle changes and, in some cases, medication.
“But it can be one small piece of an effective plan,” he says.
Alyssa Kwan agrees, noting that while garlic appears to be beneficial for cholesterol and blood sugar control, more extensive studies are needed to confirm that garlic is the primary factor driving these benefits.
Should You Take Garlic Supplements or Eat Fresh Garlic?
When it comes to incorporating garlic into your diet, there are many options available, including garlic extracts, garlic compounds, garlic powder, raw garlic, and cooked garlic. Participants in the studies consumed between 300 and 22,400 milligrams of garlic powder tablets.
While it is possible to consume this amount through food, it requires a consistent effort.
“But the issue with eating garlic is that the study looked at daily consumption, and I rarely see people eat garlic consistently every single day,” says Badgett. “People would be more likely to see consistent results by taking a daily supplement,” he adds.
“For clients who don’t digest garlic well or don’t like the taste of it, I do recommend supplements. But because of the variations in supplement quality and the expense, I think using garlic powder in foods to get the equivalent amount may be preferable — if you like the taste and you tolerate it,” says Politi.
Tips for Adding More Garlic to Your Diet
For those looking to boost their garlic intake, Brogan Taylor, RD, a registered dietician at Banner Health in Phoenix, Arizona, suggests aiming for 3 to 6 grams of garlic per day, which equates to about one to two cloves of fresh garlic. Taylor recommends adding fresh garlic, chopped or crushed, to a variety of dishes to maximize its potential benefits.
Garlic can also serve as a flavorful way to season foods, especially for those trying to reduce their sodium intake. Here are a few ideas to help you incorporate more garlic into your diet:
- Chili, Soups, and Stews: Add garlic to these dishes for an extra layer of flavor and health benefits.
- Proteins and Vegetables: Garlic pairs well with proteins like chicken or lean cuts of meat and can enhance the flavor of roasted or sautéed vegetables. It also works well in salad dressings and marinades.
- Bread: Garlic bread is a popular choice, but you can also add crushed tomato or marinara sauce to make bruschetta.
- Pesto: Raw garlic is a key ingredient in pesto sauce, a simple and heart-healthy Mediterranean pasta sauce made with olive oil, basil, Parmesan cheese, and nuts.
Incorporating more garlic into your meals can be a tasty and beneficial addition to your diet, offering modest health benefits that complement a well-rounded approach to nutrition and wellness.
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