8 Impressive Health Benefits of Black Garlic

Medically Reviewed on 8/3/2022
8 health benefits of black garlic
Black garlic differs nutritionally from ordinary garlic and provides various distinct health benefits.

Raw garlic has a pungent flavor and is a staple in day-to-day cooking. The regular white raw garlic turns into black garlic when it is fermented under controlled high temperatures and humidity.

Black garlic is more nutritious than white garlic and provides various health benefits. Despite its health benefits, black garlic is largely underused.

What is black garlic?

The use of black garlic dates to ancient Egypt and it has been used in traditional medicine in India and China. Unpeeled white garlic bulbs are aged for about 40 days in high heat and humidity, resulting in a black bulb. This method of cooking garlic has been used in other nations for centuries and has recently gained popularity in the West.

  • Some of the chemicals in ordinary garlic break down because of this, notably those that give garlic its spicy, pungent flavor (particularly allicin).
  • When these chemicals degrade over time, they give a savory and sweet flavor to the garlic.
  • The heating method reduces allicin concentration but enhances the total antioxidant content of garlic.
  • This reduces gastrointestinal discomfort, which may occur from regular garlic.

Black garlic differs nutritionally from ordinary garlic and provides various distinct health benefits, so it is commonly used in high-end cooking applications. You do not usually find black garlic as a common component because it is both difficult and expensive to produce.

Black garlic is consumed alone, pounded into a powder, infused in oil, added to vegetable meals, and chopped into sauces or glazes. It has a milder flavor than white garlic.

8 health benefits of black garlic

  1. Boosts immunity
    • Garlic is well known for its immune-boosting properties, and black garlic is no exception.
    • It is believed to strengthen the immune system and prevent several common bacterial and viral diseases.
    • It improves the health of the digestive and respiratory systems.
  2. Regulates blood glucose
    • Black garlic may help regulate insulin in the body and manage blood sugar levels.
    • It lowers the risk of gestational diabetes and can potentially prevent complications caused by uncontrolled diabetes.
    • However, additional study on these effects of black garlic on people is required.
  3. Antioxidant properties
    • The antioxidant properties of black garlic are 10 times stronger than those of fresh garlic.
    • These potent molecules shield cells from oxidative damage, which causes aging and illness.
    • Black garlic turns the unstable allicin into more stable antioxidant molecules.
    • Black garlic juice decreases free radicals that can harm the liver, blood, and kidneys.
  4. Protects brain health
    • Frequent consumption of black garlic can help prevent age-related disorders, such as dementia and Alzheimer's, which are caused by damaged brain cells.
    • Black garlic's antioxidant and anti-inflammatory qualities can repair damaged cells in the body.
  5. Improves heart health
    • Homocysteine, a type of amino acid produced in the body, can damage blood vessel walls and threaten cardiovascular health.
    • Research suggests that black garlic can effectively lower homocysteine, bad cholesterol (low-density lipoprotein), and triglycerides levels in the blood, protecting heart health.
  6. Reduces the risk of chronic diseases
    • Black garlic contains much more active antioxidants than its raw counterpart. 
    • Including black garlic in your weekly diet can help strengthen your defenses against chronic illness and oxidative stress.
  7. Helps with weight loss
    • An animal study reported that black garlic contains antiobesity qualities.
    • Study subjects (animals) fed with black garlic gained less weight and had thinner layers of abdominal fat than those who did not.
  8. Increases libido
    • Some cultures use both white and black garlic to enhance sex drive in males.
    • The antioxidants in garlic can affect blood flow, energy levels, and other elements important to sexual activity.


According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

4 possible downsides to black garlic

Both white and black garlic are thought to be healthy ingredients in meals. However, certain negative effects have been recorded in a few cases.

  1. Allergic response: According to an analysis, a woman acquired pneumonia because of a delayed-onset allergic response to black garlic.
  2. Blood thinning properties:
    • Using black garlic in large amounts may cause an anticoagulant effect, which could be problematic for certain people who already have blood clotting issues or use anticoagulant drugs.
    • It can cause excessive bleeding following surgery.
  3. Interactions with other medications: Black garlic may enhance or interact with other medications, such as blood thinners and blood pressure and human immunodeficiency virus infection medications.
  4. Other negative effects: Excess garlic consumption can cause foul breath, skin odor, and stomach pain.

How to use black garlic

Depending on your general health, one to three black garlic cloves per day is advised. This may vary among people. However, no set amount should be consumed.

Ways black garlic can be included in the diet are:

  • Black garlic has a sweeter flavor, so can be eaten raw.
  • It is used as toppings for various dishes, such as pizza or salads.
  • It can be mixed with butter or vinegar and used as a seasoning for steak or salads.
  • It is sometimes used in desserts, such as pound cake, egg pudding, or choux pastry.

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Medically Reviewed on 8/3/2022
Image Source: iStock image

Health Benefits of Black Garlic. https://www.webmd.com/diet/health-benefits-black-garlic

4 Health Benefits of Black Garlic. https://health.clevelandclinic.org/benefits-of-black-garlic/