Original article can be found at https://nspirement.com/2023/11/06/amazing-superfood-black-garlic.html
Garlic has been used for ages to flavor different meals, from meats and soups. It has also been used for its health benefits and medicinal purposes. The use of garlic can be dated back to ancient India, China, Greece, Rome, and Egypt.
Over time, a trending variation of white garlic has emerged, boasting robust health benefits and unmatched taste. In 2004, the fermentation of black garlic was perfected and popularized by Korean entrepreneur Scott Kim. It has since gained its place in the market as a superfood.
What is black garlic?
Regular white garlic is fermented under controlled high temperatures and humidity over some time, approximately 40 days or more, to produce black garlic. Through the process, allicin, one of the main beneficial components in garlic, is broken down, reducing its concentration, but increasing its antioxidant properties.
A little history of black garlic
Black garlic was first used in Asian countries for cooking and medicinal uses. As mentioned, there is evidence of its use in Egypt, Greece, and ancient Rome.
According to FoodGrads, black garlic was discovered in Korea about 5,000 years ago. It was widely used due to its high antioxidant properties and plenty of vitamin C. But after Scott Kim’s “discovery,” it has spread worldwide, including in the U.S. and Europe.
Apart from the color, black garlic has a mild, sweet, umami flavor due to the fermentation process. In contrast, regular white garlic has a strong, intense, and spicy flavor, which may overpower a meal if not used in moderation. (Image: via Pixabay)
What are the main differences between black and white garlic?
Apart from the color, black garlic has a mild, sweet, umami flavor due to the fermentation process. In contrast, regular white garlic has a strong, intense, and spicy flavor, which may overpower a meal if not used in moderation.
Black garlic also contains more sulfur compounds than white garlic, making it more beneficial in antioxidants. The fermentation process increases the sulfur compounds in it, making it more helpful to consume than its white counterpart.
Also, black garlic does not contain or cause bad breath after consumption due to the fermentation process, which breaks down the sulfur compounds that cause bad breath into milder compounds, unlike white garlic, which can cause bad breath.
What are the health benefits of black garlic?
It contains more antioxidants than white garlic
Regular white garlic contains antioxidants, but the fermentation process increases the number of antioxidants in black garlic, increasing its health benefits. For example, they protect your cells from oxidative damage, which leads to illnesses in the long run.
According to a study conducted in 2004, the number of antioxidants in black garlic reached their optimum on day 21 of the fermentation process.
The antioxidants in black garlic combat free radicals, which may affect blood, kidneys, and the liver.
It improves cardiovascular health
Black garlic can lower the amount of Low-Density Lipoproteins (bad cholesterol) in your blood. According to studies carried out in animals, it is capable of lowering LDL and increasing High-Density Lipoproteins (good cholesterol).
A study on 60 people with high cholesterol levels revealed that patients who consumed 6 grams of garlic daily experienced increased High-Density Lipoproteins and lowered the risk of heart disease compared to those who took placebo medication.
Additionally, animal research has shown promising results in cardiovascular health using black garlic. However, more studies need to be carried out on humans.
It may contain cancer-fighting properties
In in vitro studies using blood from 21 volunteers, black garlic exhibited cancer-fighting properties, improved immunity, and antioxidant activity compared to regular white garlic.
The studies showed that the black garlic extract affected cancer cells within 72 hours of consumption. However, more research is needed to back up its cancer-fighting properties.
It may regulate blood sugar
An animal study conducted in 2019 found that rats fed a diet high in fats and sugar and then consumed black garlic had lower insulin and glucose levels in their blood compared to rats that weren’t fed it.
Note that these studies were conducted on animals and not humans. More research needs to be done on humans regarding the effect of black garlic on blood sugar. However, the findings show that it may help regulate blood sugar.
It boosts immunity
White garlic has been used since time immemorial for its immune-boosting properties, but so has black garlic in some Asian cultures. It has also been used to treat various illnesses, including bacterial and viral infections.
It also fosters a healthy digestive and respiratory system, and more people can tolerate it than white garlic.
Black garlic is soft, sticky, mild in flavor, savory, and sweet with a touch of umami flavor. It is also rich and creamy compared to white garlic. You can use it in meats, poultry, seafood, soups, pasta, eggs, risotto, and desserts. (Image: Marcin Jucha via Dreamstime)
How to prepare black garlic at home
Black garlic requires high temperatures (about 60°C) and high humidity (about 70 to 90 percent) to cure for four weeks or more. The garlic will then undergo a Maillard Reaction, turning from white to dark brown and black.
During the curing process, amino acids react with sugars, giving it its distinct sweet, creamy, and black nature.
To prepare your black garlic at home:
- Clean your garlic heads by removing excess stalks, dirt, and roots.
- Wrap each garlic head with a clean aluminum foil to retain moisture during the curing process.
- Transfer the wrapped garlic heads into a clean pot and cover with a lid. Remove the water tray and the wire rack from the proofer and put in your pot of garlic.
- Set your proofer to 60°C and select slow cook mode.
- Close the lid of the proofer and allow it to be on for four weeks.
After four weeks, carefully remove one garlic head and remove the foil; use a knife to separate one clove and check for the texture, color, and aroma. It should be soft and black or dark brown; if not, put it back in the proofer and let it cure for another week.
Storage
You can remove the cured cloves from the skins and store them in air-tight containers in the freezer for up to a year. Alternatively, you can also leave the garlic cloves in their skins.
How to eat black garlic
As mentioned, black garlic is soft, sticky, mild in flavor, savory, and sweet, with a touch of umami flavor. It is also rich and creamy compared to white garlic. You can use it in meats, poultry, seafood, soups, pasta, eggs, risotto, and desserts.
For garlic enthusiasts, you can eat your black garlic by itself or make it into butter and spread it on bread or just with any meal of your choice. Unlike white garlic, which can easily overpower most meals, this garlic is mild and can be enjoyed with most meals.
Takeaway
Both black and white garlic have fantastic benefits to your health, each in a unique way. That said, black garlic stands out for its extra antioxidant properties and benefits.
In recent years, most people have preferred black garlic due to its mild flavor and ability not to cause bad breath. However, whichever you choose, be sure you benefit from the goodness of garlic.