Chinese researchers claim that regularly adding garlic to your diet—whether fresh, dried, or infused in oil—can help control blood sugar and cholesterol levels.
What Scientists Discovered
A team of scientists from Southeast University and Sizhan Minzu University conducted a meta-analysis of 22 previous studies, encompassing 29 randomized controlled trials.
The duration of the trials included in the meta-analysis ranged from three weeks to a year, with garlic being consumed in various forms, including raw, aged extract, and garlic powder capsules.
The results confirmed that garlic consumption is associated with lower levels of glucose and bad cholesterol.
“Garlic has a beneficial effect on blood glucose and lipid levels in people, and this relationship is statistically significant,” the researchers concluded.
Glucose and lipids are essential nutrients that provide energy to the body. With a healthy lifestyle, “the metabolism of glucose and lipids is well-regulated,” the scientists noted in their report. However, an unhealthy lifestyle, which may include alcohol consumption and fast food, leads to increased sugar and fat levels in the body.
“Disruption of glucose and lipid metabolism can trigger a range of chronic diseases, such as atherosclerosis, diabetes, and fatty liver disease,” the team pointed out.
Participants in the meta-analysis who regularly included garlic in their diets showed lower blood glucose levels. According to the scientists, this vegetable provided long-term control of blood sugar and also “cared for” optimal levels of so-called good cholesterol in the form of high-density lipoproteins (HDL), reduced levels of bad cholesterol in the form of low-density lipoproteins (LDL), and ensured lower overall cholesterol levels. Interestingly, triglyceride levels remained unchanged with garlic consumption.
However, scientists have long associated garlic with better health, as reported by Science Alert. Now, researchers have shed new light on the positive role of this vegetable in regulating cholesterol and glucose levels.
What Accounts for Garlic’s Magical Effects?
The team believes that the data studied is not comprehensive enough to establish a direct cause-and-effect relationship. Nevertheless, a positive correlation between garlic consumption and blood sugar and bad cholesterol levels undoubtedly exists. Further research will help clarify this connection.
Currently, scientists suggest that the positive effects of garlic are primarily related to its active ingredients, which help reduce oxidative stress. This means they prevent cellular wear and tear that can lead to cardiovascular diseases.
Garlic also contains an antioxidant compound called alliin. Previously, it has been linked to the regulation of gut microbiome, as well as blood glucose and lipid levels. It is likely that the recent findings can be explained by a combination of all these effects.
Regardless, there are now even more reasons to add garlic to your list of must-have foods in your daily diet.
The study’s results were published in the journal Nutrients.