We hear and read plenty about raw garlic. Are its supposed benefits real, or simply Instagram rumours?
Let us find out!
What Are the Benefits of Raw Garlic?
The plant garlic, scientifically known as Allium sativum, is a perennial in the Amaryllidaceae family. Believed to originate in Central Asian mountains, it has long been cultivated worldwide.
Garlic and its active components have traditionally treated various illnesses , and extracts are still used in dietary supplements and pharmaceutical products.
The main benefits attributed to garlic are:
- Antioxidant properties. Raw garlic contains antioxidants protecting cells against free-radical damage.
- Immune system support. Its compounds stimulate the immune system.
- Improved cardiovascular health, helping reduce blood pressure.
- Anti-inflammatory properties. These may help reduce inflammation.
- Antibacterial and antiviral properties, with compounds potentially helping fight infections.
Are Raw Garlic’s Benefits Real?
So far garlic sounds like an elixir of life, but we need perspective. Some benefits attributed to eating raw garlic are overrated, with exaggerated medicinal claims.
Although studies associate garlic with health properties, evidence is insufficient to recommend raw garlic as medical treatment for any specific condition. Studies are limited and further research is needed. Research has also focused on garlic extract rather than whole raw garlic, whose effects may differ.
Large amounts of raw garlic are inadvisable because they may cause stomach irritation and bad breath.
How Different Are Raw and Cooked Garlic?
The effects of garlic vary with quantity and preparation.
Some compounds may be more bioavailable raw than cooked. Bioavailability means the amount and speed at which a compound is absorbed and used.
Garlic contains organosulphur compounds such as allicin, associated with the health benefits discussed above.
Allicin is specific to garlic and forms when raw garlic is chopped or crushed . It appears more bioavailable in this form. Cooking breaks it into other compounds, potentially reducing bioavailability.
To obtain these garlic benefits, raw consumption may be more interesting.
However, raw and cooked garlic have different flavour, texture and aroma profiles . Cooking softens the flavour and can improve digestion for some people. Both forms may offer advantages depending on preferences and needs.
What Does a Garlic Clove on an Empty Stomach Do?
Many popular beliefs surround the benefits of raw garlic on an empty stomach. Some believe a clove improves general health or specifically lowers cholesterol, strengthens the immune system or improves circulation. Scientific evidence is insufficient to support these effects.
There is no general recommendation to eat garlic on an empty stomach. Evidence for specific benefits is insufficient, and some people are allergic or experience heartburn, bad breath and gastrointestinal discomfort.
If eating raw garlic on an empty stomach is enjoyable and causes no side effects, stopping is unnecessary. If it is unpleasant or done solely for extra benefits beyond garlic itself, there is no reason to force the habit.
4 Benefits of Raw Garlic for Athletes
What about athletes? What benefits does raw garlic offer or potentially offer?
- Anti-inflammatory properties. Compounds such as allicin may reduce inflammation after intense exercise, accelerate recovery and potentially help prevent injuries.
- Improved blood circulation. Some studies suggest raw garlic dilates blood vessels, increasing oxygen and nutrient flow to muscles during exercise and potentially improving sports performance.
- Antioxidant properties. Flavonoids and sulphur compounds may protect cells against oxidative stress from intense exercise.
- Antimicrobial properties. Raw garlic may help prevent infections and respiratory illnesses such as colds, which commonly interrupt athletes’ training.
Some athletes experience gastrointestinal discomfort with raw garlic, and reactions vary. Keep perspective: there is no need to consume excessive raw garlic for these benefits.
How Do White and Black Garlic Differ?
White and black garlic differ in flavour, appearance and production process.
The familiar white garlic sold in supermarkets has thin white skin and a strong, pungent raw flavour. It is harvested and sun-dried before storage and sale.
By contrast, black garlic undergoes controlled ageing with heat and humidity for several weeks. It loses its pungency and develops a mild sweetness resembling liquorice or soya sauce.
Does Black Garlic Offer More Benefits?
Regarding health benefits, white garlic is richer in allicin, while black garlic supplies compounds such as S-allyl-cysteine.
Some studies suggest black garlic has stronger antioxidant and anti-inflammatory properties because of ageing. Studies are limited and more research is needed. The difference is not especially relevant because both forms are useful foods.
Should I Include Raw Garlic in My Diet?
If you enjoy it and tolerate it, it is an excellent ingredient in small daily amounts , containing interesting compounds.
If you consume large quantities and have a medical condition treated with medication, consult a healthcare professional: garlic can interact with some medicines and may not suit everyone.
Remember that garlic is not necessary for health. Eating it daily or weekly will not improve health by itself. No superfood or exceptional recipe overrides overall habits. Nutrition does not work in isolation.
Improving health through nutrition requires building habits and addressing many things before garlic intake.
Ideas for Including Raw Garlic
Try these ideas:
- Garlic sauce. Mix finely chopped raw garlic, olive oil and a little salt to accompany meat, fish, salads or vegetables.
- Garlic pesto. Blend raw garlic with fresh basil, pine nuts, Parmesan and olive oil.
- In salads. Finely chop raw garlic and add it for extra flavour.
- On toast. Mix chopped raw garlic with fresh tomato , basil and olive oil, then spoon onto toasted bread . Delicious!
- Pasta dressing. Mix chopped raw garlic with olive oil and parsley for a quick, easy dressing.
- Stir-fries, such as this recipe for black spaghetti with prawns, garlic and parsley.
Remember that raw garlic has a strong, pungent flavour, so use it moderately and adjust quantities to taste.
Garlic is no magical solution to every problem. However, you can enjoy the benefits of raw garlic if you like its strong flavour, so feel free to include it.
No superfood turns you into an elite athlete. Nutrition does not work in isolation, but you can improve health and sports performance by combining the food, training and rest your body needs.Explore our subscription options to discover how one of our sports nutritionists can help.
