The garlic, Allium sativum In its scientific name, it is a humble food but with a surprising composition. Ainhoa Alemán helps us discover this fascinating food.
Dietician-nutritionist Ainhoa Alemán summarizes it like this: “Garlic provides fiber, phosphorus, manganese, potassium, thiamine and B vitamins.6 and C, in addition to organosulfur phytochemical compounds such as allicin. However, its nutritional contribution is limited by the small amount consumed.”
Therefore, although its nutritional value per 100g is important, when consumed in small quantities, the amount of nutrients it provides is very small. But the important thing about garlic is not so much its nutritional value but its ability to facilitate the consumption of healthy foods such as fish, legumes and vegetables, as a key element of the Mediterranean diet. In addition, garlic contains phytochemical substances, among which sulfur compounds such as allicin stand out, which is maintained especially when the recipe includes raw garlic.
Allicin is very unstable to heat, and that is why the best way to consume garlic is in its raw state. After filleting, crushing or crushing the garlic, you must give it time for this allicin to form.» Due to its intense flavor, there are many people who give up garlic and therefore its benefits, but they have an ally: black garlic. It is a milder compound, with less flavor and less irritating, suitable for all tastes.
In any case, white, purple or black garlic, the allicin present plays an essential role in protecting our health. “Its regular consumption has been associated with cardiovascular health: reduction of cholesterol and blood triglycerides, and blood pressure, as well as its antibacterial effect, but more and higher quality studies are needed to establish the cause-effect relationship,” explains Ainhoa Alemán.
Main health benefits of garlic
Garlic and other vegetables from the liliaceae family, such as onion or leek, have been the subject of numerous studies for their possible protective effects against cancer. However, Alemán warns: “Although the results are promising, we still cannot say that garlic reduces the risk of cancer.” However, diets that regularly include vegetables such as garlic, onion and leek could reduce the risk of some types of cancer, although more clinical studies are needed to provide more solid evidence.”
Regular consumption of garlic could also influence the proper functioning of the cardiovascular system, since it could modestly reduce blood pressure and reduce blood cholesterol and triglycerides. More and higher quality studies are needed to establish the cause-effect relationship. A regulatory effect on the intestinal microbiota has also been observed, in addition to promoting intestinal motility, reducing the risk of gastrointestinal cancer. Its health effects could be mediated by the contribution of organosulfur bioactive substances such as allicin.
Alemán insists that “it is not about looking for a miracle food, but about integrating garlic into a varied and balanced diet.” And he adds that its use in Mediterranean cuisine—soups, stir-fries, dressings—is a simple way to incorporate it without having to resort to supplements. In short, the properties and benefits of garlic are enhanced when it is integrated into the daily diet along with other healthy foods typical of the Mediterranean diet.
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Traditional and current uses of garlic in natural health
Garlic has been cultivated for more than 5,000 years and even appears in Egyptian tombs such as that of Tutankhamun. In ancient Egypt it was administered to workers and soldiers to combat fatigue and intestinal parasites. In Asia and Europe it was used for cardiovascular problems and infections, while in Africa it was used against hypertension and malaria. In Spain, its traditional use included treating worms, reducing fever or improving circulation. A long healing history that has its correspondence today.
Today, modern phytotherapy studies its properties with scientific rigor. On the market we find capsules, oils, black garlic and combinations with other compounds, aimed at improving cardiovascular health, metabolism, the immune system and digestive function. “The current challenge is to move from tradition to solid scientific evidence, although there is still a long way to go for this type of supplements to have a clear effect on health,” says Alemán.
Furthermore, the use of black garlic has become popular in modern gastronomy due to its sweet and mild flavor, which demonstrates how tradition and science can coexist on the table.
Contraindications and side effects of garlic
But it’s not all benefits. As with other foods, it is important to incorporate it into our diet in moderation. Excessive consumption of raw garlic can cause digestive irritation, halitosis and body odor. “People with irritable colon or sensitivity to FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) should take special caution,” warns the dietitian-nutritionist.
Some people have intolerance with symptoms such as flatulence, abdominal pain or reflux. Skin and respiratory reactions have even been documented in cases of systemic allergy. During breastfeeding, high doses can alter the taste of breast milk.
Alemán recalls that “the important thing is to observe how each organism responds, since tolerance varies greatly between individuals.” However, fashions of consuming garlic on an empty stomach, or in quantities and frequency that go beyond its culinary use within the framework of a healthy diet, should not be followed.
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Myths and truths about garlic
The expert dismantles some myths that have become popular over the years without any serious study having endorsed them. Garlic on an empty stomach does not help you lose weight: there is no scientific evidence to support it. Nor can it replace antibiotics, although allicin has shown some antimicrobial activity in the laboratory, explains “Garlic can be a complement, but never replace medical treatment,” Alemán emphasizes.
Regarding its anticancer properties, animal studies are promising, but to have robust evidence to convert its use into clinical practice, clinical studies in humans, with a large sample and duration, are necessary. What is clear is that garlic, consumed in moderation, can be part of a balanced diet and provide real benefits, possibly due to its bioactive compounds, but especially because it is a facilitator for adherence to healthy eating patterns such as the Mediterranean diet.
We can conclude that garlic is a food with a long cultural tradition that has aroused scientific interest. Its potential effects on health make it an ally in a balanced diet. As Ainhoa Alemán summarizes: “Garlic is not a miracle remedy, but it is a valuable ingredient that facilitates adherence to the Mediterranean diet.”
The ALDI Council
Garlic, onion, aromatic herbs and spices enrich the flavor of food in a healthy way and help us reduce salt consumption.
Ainhoa German. Member of the Spanish Academy of Nutrition and Dietetics. Diploma in Human Nutrition and Dietetics since 1997 from the University of Navarra (ONU). Graduated in Human Nutrition and Dietetics since 2014 from the University of Navarra (ONU). Master’s Degree in Teacher Training for Compulsory Secondary Education and Baccalaureate. She has completed various continuing training courses since 1997. She currently works as a dietician-nutritionist in private practice.
