Eating garlic raw is worthwhile – the healthy components of the tuber are better preserved. In this article you will find out why this is and which preparation methods are recommended for garlic.
Garlic adds flavor to many warm dishes, but it can also be eaten raw. The aroma of the fresh cloves is significantly sharper and more intense than that of fried garlic and therefore does not appeal to everyone. For people who generally appreciate the taste, it is worth eating garlic raw: the tuber has healthy components that are better preserved.
Why is garlic healthy?
Science has been studying the health benefits of garlic for a long time. The exact interaction of the ingredients has still not been clearly clarified to this day. Garlic, for example, is said to protect the vessels and thus prevent cardiovascular diseases – according to the Apotheken-Umschau, however, there is still no clear evidence of this. Garlic is also repeatedly attributed an antimicrobial and blood sugar-lowering effect.
Scientists often attribute these effects to the ingredient allicin, a cleavage product of the amino acid alliin. When garlic is crushed, the enzyme alliinase is formed and combines with alliin to form alicin. Among other things, this also creates the characteristic smell.
However, garlic also contains the secondary plant substance saponin, which is said to have a cholesterol-lowering effect. However, this effect can only develop from a quantity of four grams per day, reports the NDR. To do this, you would need to eat a large clove of raw garlic per day.
Is it Healthier to Eat Garlic Raw?
Allicin quickly loses its effectiveness after cutting or pressing. It is therefore advisable to consume the garlic as soon as possible afterwards in order to be able to benefit from this effect. A study from 2020 was able to detect allicin in the blood and excretions of test subjects after they had consumed pressed raw garlic.
In general, the nutrient and vitamin content of vegetables often decreases when they are boiled or roasted. Therefore, other types of vegetables are also healthier if you eat them raw.
Another study published in 2015 examined different garlic preparation methods and found the highest allicin content in (minced) raw garlic. The authors of the study, on the other hand, recommend stir-frying as the most gentle warm form of preparation.
If you don’t want to eat garlic raw, you can also mix pureed cloves with oil to make a garlic paste and gently cook them at 70 degrees. According to the NDR, some sulfur compounds are destroyed in the process – but the taste is milder and there are still enough healthy ingredients left.
You can use raw garlic in dips and spreads such as homemade tzatziki, homemade vegan aioli, skordalia or garlic butter.
