Black garlic is earthy, mild, and slightly sweet. It provides health benefits and invites us to make all kinds of spreads and new recipes. Today, all about black garlic, this bulb originating from Asia.
Striking for its colour, black garlic is an Asian speciality that has helped flavour soups, spreads, and rice dishes. In the last two decades it has made its own space on supermarket shelves and hundreds of scientific studies have emerged to prove the truth of the benefits attributed to it. Certainly, among these tender segments, there is an antioxidant source that helps take care of our heart, liver, and health. All about black garlic and how to make and eat it at home, below.
What is black garlic and what is it used for?
Black garlic is the result of the ageing process of common white garlic ( Allium sativum L ). During its production, enzymatic decomposition and the Maillard reaction occur, among many other biochemical reactions, resulting in a less aromatic, juicier garlic with a striking jet-black colour.
It all happens thanks to the action of time, temperature, and humidity, a technique perfected over the centuries in Asia. At no point do fermenting bacteria intervene, so black garlic is not a fermented food. Even so, the aging process itself enhances the benefits already present in raw garlic. In addition, black garlic has the great advantage that its aroma will not accompany our breath for the rest of the day.
Origin and history of black garlic
Black garlic has been consumed in Thailand, Japan, and Korea since ancient times, although its exact point of origin is not known. Its appearance was most likely the unexpected result of garlic storage, which at high temperatures and humidity became this much sweeter and easier to digest morsel.
In Korea, black garlic is widely used as a condiment in soups and creams and as a main ingredient in all kinds of spreads and sauces. Its expansion to the West was gradual. Around 2009, along with the rise of cooking television shows in the United States and a second generation of Korean migrants already settled in the country, it began to become a much more common ingredient, although still relegated to exotic recipes.
Similarly, scientific studies on its properties have multiplied by 6 in twenty years, a clear reflection of the increase in interest in black garlic. In Spain, some garlic and purple garlic producers such as Las Pedroñeras or La Abuela Carmen, located in Castilla La Mancha and Andalusia, also produce their own line of black garlic. A nearby opportunity to try this Asian delicacy.
How to make black garlic
Making black garlic is simple, it can be done at home and although it may seem like pure alchemy, the whole process comes down to two factors: heat and humidity.
The formula is not exact, but it is adapted to the type of garlic, the sweetness and final texture that we want, etc. However, a good recipe for beginners consists of keeping the garlic at a temperature of between 60 and 70 ºC with a relative humidity of 50%. Although these parameters seem difficult to control at home, there is a trick that can solve both at the same time and that is to use an electric rice cooker. For the process to be successful, the pot must be kept connected for at least 3 consecutive weeks.
Of course, the method is open to experimentation. The longer we allow the garlic to age, the more tender the morsel will be, and it can easily last up to 60 days. Another detail to bear in mind is that homemade garlic will permeate the room with a penetrating garlic aroma. To avoid this, it is always a good idea to keep the pot in an open space such as the terrace.
Differences between black garlic and normal garlic
Black garlic differs from white garlic in its colour, texture, flavour, antioxidant power, and carbohydrate content. Despite this disparity, both are very healthy bulbs that we can make the most of if we dare to give them culinary uses such as those described at the end of the article.
The flavor and texture of black garlic
Black garlic stands out for its black color and smooth texture. As for flavor, it is far from the pungent aroma of white garlic. Instead, it has umami and a somewhat more unexpected sweet touch that makes it an ideal condiment for sauces, spreads and as a contrast in classic recipes.
Antioxidant power of black garlic
Black garlic contains up to 6 times more antioxidant power than white garlic. This increase is due to the fact that the components responsible for the smell of white garlic are transformed into antioxidants thanks to the aging process. However, although its antioxidant power is superior, the reduction of free radicals thanks to the consumption of white or black garlic is very similar, with black garlic being slightly more efficient.
Carbohydrates in black garlic vs white garlic
The Maillard reaction involves the transformation of sugars into various components. This is why black garlic which undergoes this reaction during the aging process contains up to 70% less carbohydrates than white garlic.
Nutritional value of black garlic
Black garlic is composed of 36% carbohydrates, 0.5% fat, and 6% protein. The heat to which it is subjected to achieve this result causes carbohydrates, enzymes, and vitamins to transform and instead it overflows with antioxidants and few calories. For every 100 g of product, we find:
- Energy: 117 kcal
- Carbohydrates: 9.2 g
- Protein: 3.9 g
- Fiber: 1.2 g
Properties and benefits of black garlic
Black garlic has an important anti-inflammatory and antioxidant power that could contribute to the prevention of diseases such as diabetes and certain types of cancer such as gastric and colon cancer. It is also said to have benefits for cardiovascular health by regulating blood pressure and due to its mild flavor it is easy to consume as an appetizer or even eat daily.
Anti-inflammatory and antioxidant
Black garlic contains various anti-inflammatory components such as 2-linoleoglycerol. By taking black garlic, we give our body an extra boost by reducing classic markers of inflammation such as IL-6 or TNF-α. These effects benefit the general population since the Western lifestyle is very inflammatory, and they especially help people who suffer from inflammatory pathologies such as endometriosis or rheumatoid arthritis.
Prevents diabetes
Diabetes, as we know, is a metabolic disorder that involves high blood sugar levels due to a defective action of insulin. High blood sugar levels, known as hyperglycemia, lead to a series of health problems. These include increased oxidative stress and other complications related to erratic metabolism.
In animal studies, consumption of black garlic has been shown to lower blood sugar and increase insulin, helping to improve the clinical picture of diabetes. In humans, similar results have been seen with the intake of black garlic in juice or as a supplement.
Lowers blood pressure and cholesterol
Black garlic is considered a great ally of cardiovascular health due to its ability to regulate cholesterol and lower blood pressure. In animal studies, taking black garlic extract along with cardiovascular exercise resulted in weight loss and a decrease in total cholesterol in postmenopausal women.
As for blood pressure, it is believed that the consumption of black garlic decreases the synthesis of angiotensin, a vasoconstrictor protein that increases blood pressure. The results with hypertensive patients supported this result since their overall blood pressure decreased after 12 weeks of taking black garlic extract.
Possible ally in cancer prevention
Black garlic has a set of properties that make it an interesting element in the prevention of different types of cancer. Both for its antioxidant, apoptotic (regulation of cell death) and antiproliferative, and antiangiogenesis power. Specifically, it has been observed that black garlic could be capable of suppressing the growth and proliferation of cancer cells. In any case, it must be made very clear that black garlic is not a cancer medicine, and in no case should it be taken for these purposes or without medical supervision. It is mandatory to take these types of benefits and properties objectively and with extreme caution, as they can generate false beliefs among the population.
Contraindications of black garlic
Black garlic is a bulb that is mild to the palate and can be very beneficial for our health, as well as being a culinary experience. However, there are certain circumstances in which it is counterproductive to consume it.
One of these cases is before surgery. There is a list of foods to avoid before surgery because of their anticoagulant properties. Among them is garlic. Although black garlic has less of an anticoagulant property than fresh garlic, it is good to think twice about eating it before surgery because it can interfere with the coagulation process, promoting bleeding.
Of course, we should always consult with our doctor in the case of surgery, possible allergic reaction, and compatibility with medication related to cardiovascular health.
Recipes with black garlic and cooking uses
Describing the flavour of black garlic necessarily includes talking about its earthy, sweet notes, its smooth texture, and its lack of the heady (and sometimes overwhelming) aroma of raw garlic. Thanks to its silky texture, this type of garlic can be eaten raw, just as we would with any other snack or appetizer.
In Korean cuisine, instead of eating the segments, they take advantage of the umami aftertaste derived from aging to give a twist to dishes such as black rice with beef, soba noodles, to create spreads based on mushrooms and black garlic or even a spicy syrup with miso, tamari, chilli, and black garlic. Some daring people have also dared to share their own version of aioli with black garlic on the Internet. A proposal capable of awakening our curiosity, and hopefully, for the good of our palate.