by The current analysis combined the results of 29 studies with a total of more than 1,500 participants. Investigators only included randomized controlled trials that compared garlic to a placebo control, which is the gold standard for any research design and means the meta-analysis is of high quality, says Alyssa Kwan, RD, a registered dietitian who works with people in the cardiovascular ICU and surgical units at Stanford Health Care in California.
A Large Body of Evidence Confirms the Benefits of Garlic
Overall, the results agree with what previous studies have shown: Garlic leads to some reduction in A1C levels and a small reduction in LDL (or “bad”) cholesterol, says Matthew Badgett, MD, an integrative health physician at Cleveland Clinic in Ohio, who were not involved in the study.
All of the studies that looked at A1C levels found a reduction in the group that took garlic, and the average reduction in LDL cholesterol across the studies was 8.2 points, says Dr. Badgett.
That’s a small benefit in lowering “bad” cholesterol, though many studies were probably too short to show garlic’s full benefit, he says.
“We often need to lower LDL from 150 to 200, to less than 70 in high-risk patients, and sometimes even more,” says Badgett.
Garlic Has A Long History In Traditional Medicine
Garlic has been used for its medicinal properties for thousands of years, long before studies like this were done, says Elisabetta Politi, MPH, RD, who works as a certified diabetes educator at Duke Health in Durham, North Carolina.
The plant is part of the allium family, which also includes onions, shallots, chives, chives and leeks. Vegetables in this family have a high concentration of sulfur compounds, including allicin, alliin, and methyl allyl trisulfide, which add to the health benefits.
The Study Had Some Limitations
Overall, there are some strengths and weaknesses in the analysis that should be taken into account when looking at the results, says Badgett.
For a meta-analysis, the number of participants was small – which is often a problem with supplemental studies, as they tend not to enroll many people.
In addition, the garlic supplements examined in the various trials are highly variable, which weakens the analysis, and probably makes the benefit of garlic look weaker than it is, says Badgett.
Garlic May Help as Part of a Plan That Includes Lifestyle Changes and Medications
There is clear evidence that garlic is safe, healthy, and has several benefits. Without larger lifestyle changes, however, it’s unlikely to have a significant impact on your health, says Badgett.
“But it can be one small piece of an effective plan,” he says.
Kwan agrees that while the analysis suggests that garlic may be beneficial in improving cholesterol and blood sugar levels, more evidence, including larger studies, is needed to show that garlic is producing the benefits. this.
Which is Better, Taking a Garlic Supplement or Eating Foods With Garlic?
There are many types of garlic, including garlic extracts, garlic compounds, garlic powder, raw garlic, and cooked garlic, says Badgett.
Participants consumed between 300 and 22,400 milligrams of garlic powder tablets. We can eat within that range at meals if we like garlic enough, he says.
“But the issue with eating garlic is that the study looked at daily consumption, and I rarely see people eating garlic consistently every day,” says Badgett. People are more likely to see consistent results by taking a daily supplement, he says.
“For clients who don’t sell garlic well or don’t like the taste, I recommend supplements. But because of the differences in supplement quality and cost, I think it’s best to use garlic powder in foods to get the same amount—if you like the taste and can tolerate it,” says Politi.
Expert Tips for Adding More Garlic to Your Diet
To get the health benefits of garlic, you need to eat about 3 to 6 grams—or one or two cloves, if you want fresh—every day, says Brogan Taylor, RD, a registered dietitian at Banner Health in Phoenix, Arizona.
To her clients, Taylor recommends adding fresh garlic, chopped or crushed, to foods to reap all the benefits.
Garlic is also a great way to season foods if you’re trying to cut down on sodium, she says.
Here are some ideas for incorporating more garlic into your diet.
Chili, Soups, and Stews Add garlic for extra flavor and added health benefits, says Taylor.
Proteins and Vegetables Cook proteins like chicken or lean cuts of meat with garlic and when roasting or sautéing vegetables, says Taylor. “It’s also a good seasoning to add to salad dressings and marinades.
On the Who doesn’t love garlic bread? You can also make bruschetta with crushed tomatoes or your favorite marinara, says Politi.
Pesto Raw garlic is essential in pesto sauce, which is made with olive oil, basil, Parmesan cheese, and nuts (usually pine nuts). It’s a simple and delicious Mediterranean pasta sauce that’s heart-healthy, says Politi.
