The miraculous dark side of health

What is black garlic?

Black garlic, or Black Garlic, is ordinary garlic that is fermented under specific conditions and is thereby 80 times richer in healthy active compounds. 

This special method was developed in the 2000s in Japan. White garlic is fermented for several weeks in a closed environment at temperatures of 60 to 90 degrees Celsius and high humidity (70 to 90%). A natural chemical reaction occurs: the amino acids and sugars in the garlic are converted into browning compounds called melanoidins, which have strong antioxidant activity. This process gives the garlic its black colour, a soft, slightly sticky texture and a very distinctive taste of plum, vanilla, caramel and liquorice. 

The typical sulphurous smell of fresh garlic is caused by the odourless volatile substance alliin, which is converted into the strongly smelling compound allicin when the clove is cut or chewed. Fermentation converts these sulphur-containing components of fresh garlic into stable, odourless substances. For this reason, black garlic leaves no unpleasant breath or body odour. It is also much gentler on the stomach.

What health benefits does black garlic offer?

Benefits of ordinary garlic include well-documented antibiotic, antioxidant, antithrombotic and blood-pressure-lowering effects. Black garlic contains only about half as much water, so its vital and nutrient values and its health effects are higher. 

In addition, new valuable compounds are produced during the maturation process that are responsible for many of black garlic's benefits. These include probiotics, which are important for our gut flora and support the immune system, and secondary plant compounds that neutralise free radicals. 

Studies show that the content of polyphenols and phenolic compounds in black garlic increases by 3- to 4-fold and the content of flavonoids by 2- to 8-fold compared with white garlic. Sulfur compounds such as S-allylcysteine, which are present in black garlic at concentrations 3 to 6 times higher than in fresh garlic, act as radical scavengers and protect our cells. 

Black garlic also contains vitamins A, C, E and B vitamins, calcium, phosphorus, sodium, potassium and magnesium. 

How does black garlic affect the cardiovascular system?

The active compounds in black garlic have a positive effect on the cardiovascular system. People from the Mediterranean region, who traditionally eat a lot of garlic, suffer less from cardiovascular disease. Several studies have examined arterial stiffness, systolic blood pressure and pulse wave velocity after several weeks of fermented garlic consumption and reported positive results. Platelet aggregation and thus the formation of blood clots were also impaired. 

A meta-analysis evaluating studies on the effectiveness of black garlic concluded that it can help lower the “bad” LDL cholesterol. Furthermore, black garlic alleviates vascular damage and makes blood vessels more elastic.

Can black garlic support the immune system?

Recent research has shown that black garlic has a positive effect on certain inflammatory and immune markers and thus on the intact function of the immune system in overweight people. 

How to use black garlic properly: tips for health and enjoyment

• Consuming one to three cloves of black garlic per day is considered the ideal dose to fully benefit from all the product's health-promoting effects.
• Black garlic pairs very well with sauces, meat marinades, dressings, dips, Asian dishes and pasta. For fish, meat and potatoes, black garlic butter is a good match. Desserts such as vanilla pudding or cakes can also be enhanced with black garlic.
• Dried black garlic can be ground and added to your favourite spice blends or used like dried mushrooms to flavour stews or sauces. Its valuable nutrients remain intact if it is not heated.
• Dietary supplements with black garlic contain its active compounds in concentrated form. They are available as tablets and capsules and are easy to handle.
• For optimal intake, take capsules or tablets with water or juice. The recommended daily dose should always be observed. The garlic's active compounds enter the bloodstream quickly.
• There are also synergistic combinations of black garlic with potassium and hawthorn for blood pressure issues or with vitamin B5 for a healthy fat metabolism. Make sure these preparations do not contain chemical additives such as microcrystalline cellulose.
• You can make a sweet version of black garlic yourself for your dishes. Peel the garlic and press it slightly, pour honey into a jar until it is about two-thirds full. After several weeks in a dark place, the garlic is ready when it is completely submerged in the honey.
• For a salty version, add 3 g of salt to 100 ml of water, place the peeled cloves in a jar and fill it two-thirds with the salt solution. After about four weeks in the refrigerator, the garlic is ready.
• For a tasty black garlic butter, mix 250 g of butter with ½ teaspoon of olive oil, ½ teaspoon of salt, 6–8 soft black garlic cloves and some freshly ground pepper. After 15 minutes in the refrigerator, the butter is ready to use.
• Black garlic is best stored in an airtight container in the refrigerator – this way it loses the least moisture and retains its texture properties.
• As with ordinary garlic, in case of intolerance or when taking blood-thinning medication, do not consume too much black garlic. Garlic can enhance the effect of such medications.

Try this black health wonder yourself and do something good for your body and palate!