It has everything that garlic has, but multiplied by 100. Make it at home and eat it regularly

by Andrea
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It has everything that garlic has, but multiplied by 100. Make it at home and eat it regularly

Black garlic is produced through a slow aging process in which fresh bulbs are subjected exposed to temperatures of 60-90°C and humidity of up to 80-90%. This is not fermentation in the classical sense, but Maillard reactions – the same ones that are responsible for the browning of bread or the caramelization of onions. As a result, the garlic cloves become soft, almost creamy, and their taste takes on sweet-balsamic notes, reminiscent of molasses or balsamic vinegar. During this process, garlic loses some of the irritating allicin and is replaced by polyphenols, melanoidins and S-allyl-cysteine ​​(SAC), which are responsible for its health-promoting effects.

Recent research indicates that the aging process of garlic significantly increases its antioxidant potential. An analysis conducted in 2024 by a team of researchers from the University of Agriculture in Krakow and the Jagiellonian University showed that Fermented garlic contains up to four times more polyphenols than fresh garlic, and its ability to neutralize free radicals increases by over 60%.. During fermentation, the content of vitamin B2 also increases, while the level of thiamine and free amino acids decreases. So this process changes the flavor and texture of the garlic as well as its nutritional profile.

The conclusions from this study are part of the global trend of searching for functional foods with documented health-promoting properties. Black garlic, thanks to its higher polyphenol content and stronger antioxidant activity, can support the body in the fight against oxidative stress and thus play a role in the prevention of lifestyle diseases, including cardiovascular and metabolic.

Fresh garlic contains primarily allicin – a compound with strong antibacterial and antifungal properties. It is responsible for the intense smell and burning taste, but also for the quick action that supports immunity. The problem is that allicin is unstable and easily decomposed, and in sensitive people it may irritate the digestive tract. In black garlic, allicin is converted into more stable sulfur derivatives, i.e. S-allyl-cysteine ​​(SAC). Research conducted in 2024 by scientists from the University of Malatya Turgut Ozal (Türkiye) confirmed that that SAC exhibits chemical stabilitythanks to which its effect lasts longer than in the case of allicin, and black garlic itself is better tolerated by people with a sensitive digestive system.

The differences between white and black garlic also concern the impact on lipid metabolism and the cardiovascular system. Latest research published in 2023 in the journal Journal of Functional Foods by a team of researchers from India, confirmed that black garlic extracts improve lipid profile and endothelial function in high cholesterol animal models. The authors showed that black garlic supplementation lowered LDL cholesterol and triglyceride levels while increasing HDL concentrations. A reduction in the level of inflammation and an improvement in the elasticity of blood vessels were also observed. Regular garlic does not show such clear and stable effects in this respect, mainly due to the instability of allicin

They also have significantly different sensory and culinary values. White garlic has an intense, burning taste and a characteristic smell that can be bothersome. Black, however, thanks to the aging process, acquires a soft consistency and sweet-caramel flavor notes. Therefore, it is used both in savory dishes and in desserts and sauces, in which it plays the role of a natural umami flavor enhancer.

We can prepare black garlic at home, but it will require a lot of patience. Fermentation must be carried out at the appropriate temperature and humidity.

  1. The most important thing is the choice of raw material – the heads should be firm, fresh and free from signs of mold and dryness.
  2. The next step is to maintain stable conditions: the temperature should be approx 60 °Cand humidity 80-90%. For this purpose, you can use an electric food dryer, or a slow cooker or rice cooker set to the “keep warm” function.
  3. The process lasts from 3 to 6 weeks. During this time, the cloves gradually darken, soften and acquire a sweet caramel aroma.

However, we should regularly check the condition of the garlic to avoid overdrying or overheating. After fermentation is complete, remove the garlic from the device and leave it to cool for a few days.

Black garlic goes great with olive oil bread pastehummus or dips. It enhances the taste equally well sauces for meat and fishespecially when we add it at the final stage of cooking. It is used in Asian and fusion cuisine shoulder, pho or teriyaki saucesand in European cuisine – in mashed potatoes, grilled vegetables or steak marinades. It also appears more and more often in desserts, where it breaks the sweetness of chocolate or caramel with a subtle umami note.

Enough 1-3 cloves a dayto enrich your diet with valuable antioxidants and bioactive compounds, and at the same time give your dishes a depth of flavor that no other product can provide. Remember, however, that although black garlic is safe for most people, it may thin the blood, so people taking anticoagulants, e.g. warfarin, should be careful.

Sources: Terazgotuje.pl, ScienceDirect

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