Black garlic: how to eat it? What are its benefits ? – Happiness and health

Black garlic is beginning to invade our kitchens, a very peaceful invasion because this ingredient has remarkable qualities. Yet at first glance, this food is anything but appetizing but you should not be wary of appearances.

This dish has a unique taste and to top it off it is beneficial for your health.

Do you want to wow your friends, your family? Try out black garlic to add novelty to your cooking while helping to take care of your well-being.

Are you skeptical? To convince you, I made you the list of the many benefits and how to consume black garlic. So do not wait any longer to discover this new product resulting from Japanese know-how.

Black garlic, what is it exactly?

As the name suggests, black garlic is quite simply the edible garlic (Allium sativum) that you use for your culinary preparations, but which has undergone a transformation.

Modern production technique dates back to the early 2000s in Japan. For the record, black garlic has been used very sporadically in Korean cuisine for 4 years despite the fact that Japan claims the invention.

The most traditional method to prepare this unique dish is to confine garlic cloves in seawater at a constant temperature of 60 ° C.

It can also be prepared by maceration in an oven with a humidity level of around 80% for several weeks or even months! (1).

This treatment allows the garlic clove to caramelize very slowly to keep a whitish appearance on the outside but acquire a very black, intense and shiny color on the inside.

Obviously, this process not only induces a change in color, but it also makes it possible to sublimate and create new flavors, to give a melting texture to the garlic and to give it new therapeutic properties.

The only downside to fermented garlic is the price. However, it is possible to make it at home using a rice cooker.

You just need to be patient and be careful, you may embalm your interior with the smell of garlic for a while (2).

A choice accompaniment to enhance your dishes

The fermentation of garlic gives it sweet aromas similar to those of prune enhanced with a subtle flavor similar to caramel and licorice with a hint of balsamic vinegar with a slight note of acidity.

In addition, the process developed in Japan makes it possible to reduce the spicy and strong side in the mouth of fresh garlic. Its unique taste has led the Japanese to call black garlic umami, literally “the fifth flavor”.

Black garlic goes ideally with fine fish such as turbo, sea bass or with seafood such as scallops.

But this black treasure can even be used as an ingredient to make desserts, to accompany cheeses, to enhance salads and even to flavor jams. This ingredient is an ally for making recipes with a unique taste.

The benefits of black garlic

The treatment undergone by garlic makes it possible to reveal new flavors but it also has the advantage of creating new molecules beneficial to health.

We will see in particular the importance of S-allyl-cysteine, a compound resulting from the transformation of allicin during the caramelization of garlic (3).

Allicin, a sulfur molecule responsible for the odor and spiciness so particular to fresh garlic is known to have therapeutic properties, but S-allyl-cysteine ​​has significantly more effective virtues and this compound has the advantage of ‘be easily assimilated by the body.

Blood pressure regulator thanks to its action on bad cholesterol levels

S-allyl-cysteine ​​helps reduce the percentage of LDL, the bad cholesterol (4). Black garlic also contains polysulfides which are known to regulate the level of lipids in the body.

LDL in excess is harmful to health. It builds up in the arteries and causes impaired blood flow. To compensate, the heart is used more and therefore gets tired more to circulate the blood to oxygenate the various organs.

In the medium or longer term, it can induce cardiovascular disease such as stroke, myocardial infarction or heart failure.

Thus, a regular consumption of black garlic makes it possible to fight the appearance of coronary plaques and to thin the blood to reduce blood pressure and therefore limit the risks of developing vascular diseases.

To protect your pancreas from the harmful action of triglycerides

S-allyl-cysteine ​​is also known to limit the synthesis of triglycerides (5).

These molecules are essential for bringing energy to our body, but in too large a quantity, these lipids become harmful to our health and can cause cardiovascular disease but also pancreatitis, an inflammation of the pancreas which can have potentially fatal consequences.

To decrease the level of triglycerides without the blood, you must opt ​​for a more balanced diet by reducing your consumption of alcohol, sugar, fruit juices and cold meats and above all you can help yourself now by eating black garlic .

Antioxidant power to reduce the impact of free radicals

The treatment undergone by garlic makes it possible to generate a greater quantity of antioxidant compounds, including peroxidases.

A 2014 study by a Chinese team from the University of Science and Technology showed that the antioxidant activity of black garlic increased with the duration of heat treatment to produce it.

The antioxidant level is thus twice as high as in the native pod (6).

As a reminder, an antioxidant helps neutralize free radicals. These very harmful ions are involved in the aging of cells and induce irreversible damage to DNA but also to proteins that are vital for the functioning of the organism.

In the most severe cases, it can lead to cardiovascular disease but also cancer (7).

Strengthens immune defenses

Black garlic also contains saponin known for its protective role. Produced by plants, this molecule from the glucoside family helps fight bacteria and fungi.

In addition, in 2010, a study carried out jointly by Chinese and Japanese teams showed vitro that adding black garlic extract to cells boosted their immune system.

This enhanced defense is provided by an increased production of cytokines (8). These proteins are involved in the regulation of immune function.

This result has been confirmed by other studies carried out by different research groups (9, 10, 11).

Their experiments clearly show that black garlic is beneficial in fighting bacterial and fungal infections and that it helps to fight respiratory problems like asthma more effectively.

Important source of mineral salts

Black garlic also contains a large amount of mineral salts, especially calcium, phosphorus, iron and selenium. These different elements are essential for the neuronal, enzymatic and regulatory functions of the organism.

The salt level is not improved by the caramelization so the intense heating does not bring any obvious benefits here, but it still has the merit of eliminating the so particular taste of white garlic while still allowing to enjoy mineral salts essential for our well-being.

In addition, the heat treatment of garlic has the drawback of destroying the vitamins present in large quantities in the pod. Indeed, these molecules are very sensitive to heat.

This is the reason why it is not recommended to overcook your vegetables to maintain a high vitamin level.

A natural antidepressant

Black garlic is able to induce the production of serotonin, this neurotransmitter is essential for ensuring restful sleep. The caramelized pod acts on mood by reducing nervous and physical fatigue.

To read: The benefits of valerian

An effective stimulant of cognitive functions

Black garlic would also be an ally to stimulate our intellectual faculties. A study carried out at the Department of Physiology in Indonesia shows that mice fed this dietary supplement exhibit increased memory (12).

The team of Dr. Yu-Yan Yeh of the State University of Pennsylvania showed that young rats fed with black garlic had lower homocysteine ​​levels of the order of 30% or a concentration A high level of this molecule in the body leads to an increased risk of dementia (13).

Also, do not hesitate to consume black garlic to strengthen your brain and remember, it is never too late to stimulate your neurons.

Consumption patterns

It is recommended to eat 1 to 3 cloves of black garlic per day on an empty stomach. Prefer the morning, because black garlic has an energizing effect that can prevent you from falling asleep. As a condiment, you can pair it with meats, fish, cheese …

Some manufacturers have decided to put this precious substance in capsules to allow as many people as possible to benefit from the therapeutic virtues of this condiment… without unfortunately benefiting from its unique taste.

However, be careful, in front of the enthusiasm generated by this product, many counterfeits are starting to be sold on the international market, so beware of prices that are too attractive and preferentially order your items from companies specializing in herbal medicine.

Storage of black garlic

Black garlic cloves can be stored for at least a year in the absence of light and moisture.

Cons-indications

Black garlic can induce a mild laxative effect.

In addition, its use is not recommended for people on anticoagulant treatment because black garlic induces the synthesis of cytokines which have an activity on the regulation of the immune system, as we have just seen, but also on hemostasis.

This term includes all the biological mechanisms involved in blood coagulation. Also, the consumption of black garlic would have an antagonistic effect to anticoagulant drugs.

As a precautionary principle, it is preferable that pregnant or breastfeeding women, as well as young children, do not use black garlic capsules.

In case of medical treatment, it is advisable to contact your doctor to find out about possible drug interference.

Black garlic, a food combining incomparable flavor and unique therapeutic virtues

So did I manage to persuade you to adopt black garlic? Because this condiment which is becoming very appreciated by the chefs of the big tables is not only a fad.

Not only does black garlic give an essential flavor to your dishes – I can not help but make the comparison with the Périgord truffle – but in addition caramelized garlic offers exceptional active ingredients to help you maintain you. in good health.

While the price is still too high for some budgets, but know that to still benefit from the benefits of this product, it is possible to buy it packaged in capsules.

To go deeper into the subject

I recommend you this very complete book L’Ail Noir 5th Flavor. At the end of this book, you will discover different recipes based on black garlic.