Garlic consumption helps control blood sugar and cholesterol, study suggests

Garlic is one of the most versatile ingredients in the kitchen and there is evidence of its role in cardiovascular protection, especially as an allied agent against hypertension. Now, a review of studies published in the journal Nutrients points to the beneficial effects on glucose and cholesterol levels.

Chinese researchers pored over more than 2,000 studies and concluded that substances present in the vegetable act to balance the production of insulin — a hormone that allows glucose (sugar) to enter cells —, promoting glycemic control in the blood. This action contributes to reducing the risk of developing type 2 diabetes.

O work It also points to a reduction in LDL levels, considered bad cholesterol, and a slight increase in HDL, known as good cholesterol. These effects have a protective action on blood vessels, reducing the risk of cardiovascular complications such as atherosclerosis, which is the accumulation of fat in the arteries.

Behind the findings are organosulfur compounds, with emphasis on ajoene, allicin and alliin. But it is still necessary to investigate these actions of garlic in the body in more depth. “Although the study raises interesting hypotheses, more research is needed to better understand the mechanisms and the ideal amount to achieve the benefits”, ponders nutritionist Giuliana Modenezi, from Espaço Einstein Esporte e Reabilitação, at Hospital Israelita Albert Einstein.

Powers of garlic

Garlic’s reputation for its health benefits is ancient. There is even evidence of its antimicrobial role. “In addition to the benefits highlighted in the study, garlic offers different fibers, with prebiotic action, which contribute to the intestinal microbiota”, comments Modenezi. She explains that keeping this ecosystem in our intestines in balance strengthens immunity and even contributes to mood.

Native to Asia, garlic is part of a family that also includes onions, chives and leeks. Its structure is made up of the “head”, with 12 or more bulbs; and the teeth, which contain the celebrated organosulfur compounds, responsible for much of the health properties and also for the vegetable’s peculiar smell.

In nature, such substances serve as a strategy to repel insects and other enemies. They are stored in the vegetable, but when it is chopped, bitten or crushed, its cells rupture and a chain of reactions begins. Enzymes and other compounds, which were previously separated, meet, react and, thus, the famous molecules responsible for the spicy flavor and strong aroma, that of breath, emerge.

Best way to consume

Giuliana Modenezi remembers, however, that there is no point in investing in garlic if your diet is full of unhealthy options, without adequate space for vegetables, fruits and whole grains, for example. Research suggests that, to take advantage of all the attributes of this food, the ideal is to consume it raw or, at most, add it at the end of preparations.

But it doesn’t always please all palates in these versions. “You can use it in many different ways”, comments the Einstein nutritionist. From the stir-fry that serves as the base for so many preparations, such as rice and beans, to finishing pasta sauces. “When it is roasted, the taste tends to soften”, teaches Modenezi. There is also fried garlic, which enhances recipes with its crunchiness.

In fact, it is worth highlighting that it is always recommended to prioritize the food itself. Garlic capsules should only be consumed with guidance. “There are situations in which [as cápsulas] pose a risk, such as women who are breastfeeding and those who use anticoagulant and antihypertensive medications”, warns the nutritionist. “In fact, it is very important to point out that garlic does not replace medications, no one should exchange their medicine for it.”

In the kitchen, the suggestion is to always use fresh vegetables and avoid ready-made products, as the tendency is for oxidation to occur and the food to lose quality. Even so, excesses are contraindicated, especially for those who are more sensitive.

The message is to use creativity, without overdoing it, after all, its taste and smell steal the show. And after tasting it, the recommendation is to improve your oral hygiene.

What is known about the health benefits of garlic