Garlic is a staple food item in many kitchens, and a key ingredient in several cuisines. But other than zinging up the flavor of pasta sauce and guacamole, can garlic also help in managing diabetes?
Historical precedent and modern science suggest it just might.
The common chronic disease
Type 2 diabetes, or diabetes mellitus, is one of the top 10 chronic illnesses affecting senior Americans, and at last count (2021), nearly 3 in 10 older adults aged 65 years and over were understood to have diabetes.
It is also one of the fastest rising chronic health conditions globally. The International Diabetes Federation (IDF) estimates that in 20 years, around 1 in 8 people worldwide will be living with diabetes.
Disease of the rich
Diabetes mellitus was once considered a disease primarily affecting people in developed, or First World, countries.
However, calling it a disease of the rich and affluent might be more accurate, as research shows that as long as 4,000 years ago, ancient Egyptian, Indian, Chinese, and Arab physicians were noting down symptoms such as excessive thirst, frequent urination, and “sweet urine.”
They also observed that the symptoms occurred among “primarily the rich” and were related to “excessive food consumption.”
Garlic: Historical precedent
With diabetes being such a widespread and ancient disease, it’s not surprising that people of all geographic regions and cultures have spent centuries experimenting with various plants and animal parts to find a cure.
A plant common among many of these different regions and cultures is garlic.
Garlic is one of the earliest documented plants used to treat disease and maintain health. Records of garlic as a medicinal plant have been found in ancient texts from Egypt, Greece, Rome, China, and India.
Researchers have found that garlic was eaten in ancient times as a strength-booster by laborers building the Pyramids, as a ‘performance enhancer’ by the original Greek Olympians, and by the Roman armies that went about conquering the world.
Garlic was also favored as antibacterial, antifungal, anti-inflammatory, and to purge bodily parasites. Additionally, Dioscorides, the Greek chief physician for Roman emperor Nero’s armies, believed it “clears the arteries”.
Garlic: Modern science
In 1858, French biologist Louis Pasteur noted that the juice of raw garlic had the ability to kill bacteria.
During World Wars I and II, garlic juice was used on the battlefields as an antiseptic, and given to soldiers to prevent gangrene.
Is garlic good for diabetes
Further clinical research on garlic as a treatment for diabetes shows that allicin, the active sulfur compound that gives garlic its distinctive smell and taste, reportedly helps with improving insulin secretion and helps lower blood sugar levels. Garlic may therefore serve as an effective natural treatment for people with diabetes.
Cooked or raw
Fresh, raw garlic has a strong scent and flavor, and a sharp, spicy bite. Cooked garlic is much more mellow and palatable, but allicin is sensitive to heat and the cooking process can destroy allicin’s useful properties.
How much garlic to eat
A head or bulb of garlic is made up of several segments called cloves. Experts suggest 1-2 cloves of raw garlic per day are a safe amount for adults.
What is the best way to eat garlic for health
When taken for health benefits, traditionalists recommend finely slicing, chopping, or crushing the garlic, then leaving it to rest for 5-10 minutes.
This resting period is important, because allicin, the active useful compound with the properties we need, does not actually come pre-packaged in fresh garlic. Instead, there is an enzyme called alliinase and an amino acid called alliin.
Cutting into garlic fibers releases the alliinase and alliin from their separate cell structures. They react with each other and with oxygen to turn into allicin.
After the chopped garlic has rested and the allicin has developed and concentrated its potency, the garlic should be taken on an empty stomach. If needed, you can chase it down with a glass of room-temperature water.
More ways to add fresh, raw garlic to your diet
Tossing crushed raw garlic into your mouth may not be your idea of a good time, so here are some alternative ways of adding raw garlic to your diet:
- Hummus: Blend chickpeas, sesame seed paste, and fresh garlic into a creamy dip
- Smoothie: Throw a clove of garlic into a fruit and yogurt or vegetable smoothie
- Salad: Stir minced and rested garlic into store-bought or homemade salad dressing
- Spread: Mix with either butter or honey and spread on toast
- Salsa: Toss with some fresh chopped tomatoes, onions, and lime
Easiest Garlicky Guacamole with Only 5 Ingredients
| Ingredient | Quantity |
|---|---|
| Avocado | 1 |
| Jalapeno pepper | 1 |
| Onion | 1/4 |
| Lime juice | 1–2 tsps |
| Garlic | 1–2 cloves |
| Salt | To taste |
Method
Finely chop garlic and leave to rest for 5-10 minutes. Mash avocado with a fork. Stir in chopped onion, jalapeno pepper, garlic, lime juice, and salt. Serve with tortilla chips.
Garlic supplements
You could also look into taking dietary supplements made using ground garlic, or dried/freeze-dried garlic extract, or garlic oil. Some supplements profess to be deodorized, providing the benefits of garlic without the smell.
It is very possible for a garlic supplement to react with other medications you may be taking. Always discuss with your doctor before adding a new pill or liquid to your medication routine.
Check for any negative interactions between your medications and garlic supplements using this handy tool.
Side effects of garlic
Eating raw garlic may have some unpleasant side effects. It can cause:
- Heartburn
- Bloating and gas
- Acid reflux
- Bad breath
- Pungent sweat
- Thinning of blood
If you experience any of the above, stop taking garlic or garlic supplements immediately, and let your doctor know at once.