What Is Black Garlic?
Black garlic is fresh raw garlic (Allium sativum L.) that has been through an aging process involving the use of low heat and high humidity. During this weeks-long process, called the Maillard reaction, the cloves of garlic turn a distinct black color. The garlic becomes softer, chewier, and sweeter.
While you might think of black garlic as a recent phenomenon, it’s been in use for centuries. Its origins are unclear, but it was well-known in Asia well before it became mainstream in the U.S. Like fresh garlic, black garlic is thought to have several health benefits. For one thing, it contains a higher amount of disease-fighting antioxidants than raw garlic. Antioxidants are substances that protect your cells from damage by harmful molecules called free radicals.
Is black garlic the same as fermented garlic?
Black garlic is another name for fermented garlic. Fermentation involves the controlled use of microbes, such as yeast or bacteria, to change the characteristics of food.
Black garlic vs. regular garlic
The fermentation process changes the texture, flavor, odor, and color of the garlic. It becomes soft, sticky, and chewy, with a mellower taste. Because it contains less allicin (a sulfurous compound) than fresh garlic, black garlic doesn't have a strong smell. Also, it doesn't cause the "garlic breath" you can get from eating raw garlic.
Black garlic taste
Fermented garlic is described as both savory and subtly sweet. Its flavor is said to have notes of molasses, balsamic vinegar, and licorice. It's rich in umami (a rich savory, earthly quality) and is sometimes used as a substitute for miso.
Black garlic oil
Black garlic oil, also called mayu, isn't made with black garlic. It's a Japanese condiment created by scorching raw garlic in hot oil. Black garlic oil is often used to season ramen noodle dishes.
Black Garlic Benefits
Compared to raw garlic, black garlic has less allicin, the compound that gives fresh garlic some of its health benefits. But it has more of a compound called S-allylcysteine (SAC) that helps your body absorb allicin. That, along with its higher antioxidant content, is thought to be responsible for many of its potential health benefits.
We need more and better research into the possible health benefits of black garlic. But some studies show that they may include:
Increased immunity
By reducing inflammation, antioxidants like those in black garlic can help boost your immune system. Antioxidants prevent the oxidative stress caused by free radicals, which leads to cell damage. A healthy immune system means your body can fight infections and bacteria more effectively.
Heart protection
Studies in animals have indicated that, like fresh garlic, black garlic may help reduce inflammation and improve blood flow in the heart and arteries. Black garlic may also help lower levels of "bad" cholesterol and triglycerides, which in turn reduces the risk of heart disease.
Fights some cancers
Some studies have indicated that the antioxidant properties of black garlic could help fight against cancer. In lab research, a black garlic extract helped reduce the growth of several types of cancer cells, including colon cancer, breast cancer, stomach cancer, and leukemia.
Blood sugar control
Like fresh raw garlic, black garlic may help control blood sugar levels, according to some early research. Keeping blood sugar in check helps prevent serious health issues, such as diabetes and kidney problems. The antioxidants in black garlic may also help prevent complications related to diabetes.
Brain health
By reducing inflammation in the brain and nervous system, black garlic may help prevent conditions such as Alzheimer’s disease and Parkinson’s disease. Inflammation is thought to contribute to memory loss and other thinking problems.
Liver health
Animal research has found that black garlic extract can help lower markers of liver damage in rats with liver injury or fatty liver disease.
Black garlic likely also has some of the benefits of garlic in general. These include:
Reducing blood pressure
Several studies in humans have shown that garlic can lower blood pressure in people with hypertension (high blood pressure). One study found that 300 to 1,500 milligrams of a garlic supplement was as effective as the medication atenolol at reducing high blood pressure over 24 weeks.
You'd have to eat a lot of garlic — about four cloves a day — to equal the amount found in a typical supplement dose.
Detoxifying heavy metals
Sulfur compounds found in garlic have been shown to help protect against organ damage from heavy-metal toxicity, when garlic is taken in high doses.
One study tracked employees of a car battery plant, who were exposed to high levels of lead during their work, for four weeks. It found that taking garlic capsules reduced the lead levels in their blood by 19%. It also reduced symptoms of heavy-metal poisoning like headaches and high blood pressure.
The employees took three 400-milligram doses of garlic per day, which proved to work better than the drug D-penicillamine at reducing their symptoms.
Keep in mind that garlic isn't a proven remedy for any condition. Always talk to your doctor if you have serious symptoms, or before trying any new treatment for an existing condition.
Black Garlic Risks
While it's rare, some people can have adverse reactions to garlic, whether it's fermented or not. Garlic can also react with certain medications. Talk to your doctor before adding high levels of garlic to your diet or taking a garlic supplement.
Medication risks
Because it can thin your blood, eating large amounts of garlic can increase bleeding risk. It can also react with other blood thinners, including:
- Clopidogrel (Plavix)
- Salicylate (aspirin)
- Warfarin (Coumadin)
Garlic may also interfere with the anti-HIV drug saquinavir.
Allergy risk
Some people have allergic reactions to garlic. Symptoms of garlic allergy include:
- Skin inflammation
- Hives
- A tingling sensation in the lips, mouth, or tongue
- Congestion or runny nose
- Itchy nose
- Sneezing
- Itchy or watery eyes
- Shortness of breath or wheezing
- Nausea and vomiting
- Stomach cramps
- Diarrhea
Symptoms can vary in seriousness. They may appear immediately after you eat garlic or up to a couple of hours later. If you suspect you have a garlic allergy, tell your doctor. They may refer you to an allergist for testing.
Black Garlic Nutrition
Nutrients per serving
In 15 grams of peeled black garlic, there are:
Black garlic also contains noticeable amounts of:
Like fresh garlic, black garlic contains amino acids, phytonutrients, and antioxidants. But the fermentation process changes the concentrations. One study showed fermented garlic had higher levels of riboflavin, α-tocopherol, and most amino acids than fresh garlic, but lower levels of thiamin and ascorbic acid (vitamin C). Research has also shown that antioxidants such as polyphenols and flavonoids increase during the aging process.
Studies have shown that the fermentation process also makes it easier for your body to absorb the nutrients in garlic.
Since salt is involved in the fermentation process, fermented garlic generally has a higher sodium content than fresh garlic. But you can buy fermented garlic with no sodium.
Where to Buy Black Garlic
Although black garlic isn't as common as fresh garlic, it's available at some stores. You can buy it online, at natural food stores, Asian markets, and some regular grocery stores. It's available as whole cloves, chopped, pureed, or powdered.
You can also buy supplements that contain black garlic. Keep in mind that dietary supplements aren't regulated by the FDA, so you can't be sure about their effectiveness, quality, or ingredients.
Black garlic price
Prices range widely, depending on the form of black garlic you choose and where you buy it. You might pay anywhere from $6.50 for a 5-ounce jar of black garlic cloves at a discount chain store to $18 for a 7-ounce jar of organic black garlic puree at an online specialty market.
Supplements tend to cost about $10 to $25, depending on the size of the bottle and the dosage each capsule contains.
How to Make Black Garlic
Black garlic is fairly easy to make at home. Just follow these steps:
- Peel the garlic.
- Put the cloves in a jar or other container.
- Add water, salt, and herbs of your choice.
- Store in a cool place.
- Let sit for 3-6 weeks at room temperature.
You can make it more quickly using a dehydrator or a slow cooker.
If you use a dehydrator:
- Wrap a head of garlic in plastic, then in several layers of foil.
- Cover the garlic to trap moisture and keep the cloves from drying out.
- Set the packet in the dehydrator.
- Set the temperature to 130 F.
- Wait for 3 weeks for your black garlic to be ready.
If you use a slow cooker:
- Set the dial to warm (not cook).
- Put whole heads of garlic inside the slow cooker.
- Wait 2 weeks for your black garlic to be ready.
How to use black garlic
You can eat black garlic on its own or use it in various ways:
- Spread it on toast and top it with an egg.
- Add black garlic to a charcuterie board or cheese platter.
- Process it with shallots, olive oil, balsamic vinegar, and some salt for a marinade.
- Blend it with chickpeas, tahini, olive oil, and salt for a new spin on garlic hummus.
- Mash black garlic with potatoes.
- Replace fresh garlic with black garlic in your favorite recipes for a mellower, smokier flavor.
