Garlic
Claims, Benefits: Lower blood pressure and blood cholesterol, prevent stomach cancer, etc.
Garlic has been in humanity’s medicine chest for centuries, and modern investigators have taken it seriously, too. However, there is no clear evidence that garlic pills are beneficial. No one knows what element in garlic is beneficial, if any. But eat all the garlic you like—it can't hurt, and might help.
What healthful compounds does garlic contain?
Garlic contains a sulfur compound called allicin, released only when the clove is crushed or cut and allowed to stand for ten minutes. This is what gives these vegetables their strong taste and smell, and is what’s thought to be helpful. It’s a now-you-see-it, now-you-don’t situation, however. The enzyme that forms allicin is destroyed by heating; and allicin converts quickly to other compounds. But maybe the heat turns some of these compounds into beneficial substances. Then again, none of these may be the healthful component, if there is one.
Does cooked garlic have the same health benefits as raw?
Since garlic may or may not have health benefits, most studies have not distinguished between cooked and raw garlic. Heat does change the chemical composition of garlic.
Do garlic supplements lower blood cholesterol?
No. Garlic supplements are a waste of money. The leading claim for garlic supplements is that they lower blood cholesterol. But according to several well-designed studies, neither garlic supplements nor garlic itself has any effect on blood cholesterol. Heart attack rates are lower in Mediterranean countries where lots of garlic is consumed, but that doesn’t mean the garlic is responsible. It might be the olive oil, the emphasis on fruits and vegetables, genetics, physical activity, or other factors. It’s true that both garlic and onions contain a substance that might lower blood cholesterol or interfere with the formation of clots—but this has not been shown to occur in the human body.
Does garlic, in any form, prevent cancer or boost immunity?
Probably not, but no one knows for sure. You shouldn’t look to garlic as a cancer fighter.
Is elephant garlic the same as regular?
It’s really not garlic, but a close relative of the leek, another member of the onion family. It has the same compounds as garlic, but less of them by weight. Use it if you want something milder.
Can garlic-in-oil combinations cause food poisoning?
Yes, it’s possible. If the garlic has picked up any botulism spores from the soil, immersing them in oil can give them the airless environment they need to grow. If you use these combinations, keep them well refrigerated.
What good is garlic, if its health benefits are so hard to verify?
If you enjoy it, garlic makes other good foods savory. It is a wonderful addition to cooked meats and vegetables. Many people like it raw in salads, salad dressings, and other foods, but raw garlic is likely to irritate the mouth and stomach lining. The odor is pungent and long-lasting—and may limit your social contacts if you’re among people who haven’t also eaten raw garlic.
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