Every health-conscious person knows the goodness of garlic. This vegetable has become more of a celebrity in spices because of its benefits in health and taste. We can all relate to this by trying out different garlic-savory dishes.
Garlic is a life savior for those who try to maintain a proper diet. The ancient Chinese medicine formulas have used garlic for centuries. Now, the modern medication branches are utilizing it as well.
So, we can say that this vegetable has changed my diet game. Now the question remains, is garlic keto friendly?
Compared to many essential veggies, garlic is low in carbs and rich in flavor. You could be wondering, what does keto has to do with garlic’s benefits?
The concept “ketogenic” or keto refers to a minimal-carb diet. The goal is to consume more calories from protein and fat and have fewer carbs. In this article, I will guide you through the goodness of garlic and its advantages in the keto diet.
We don’t usually consider garlic as consuming a carb. The reason is that we use it to add flavor to the dishes. We don’t typically use garlic in large quantities in the food.
There are 0.9 grams of net carbohydrates in 1 uncooked garlic clove. Garlic’s carbs are spread throughout the food when used to add flavor.
In addition, garlic does not disturb the purpose of the keto-diet plan because of its low carb properties. So, garlic is a keto-friendly ingredient.
Garlic’s Health Benefits And Its Keto Friendliness
Garlic is not only keto-friendly but also popular amongst health workers, researchers, and other diet plan followers. Let’s see what kind of benefits garlic holds and its relationship with keto-friendly diet plans.
Boosting The Immunity System
Researchers have proved that garlic can prevent various common diseases. It boosts immunity and acts as prevention. According to a 12-week study, garlic supplements can enhance the immune’s capability. It can fight the cold-germs in the body.
Amongst 156 participants, half of the patients took garlic supplements. And the other half took the placebo. The researchers assessed overall fitness and kept a daily journal of any cold virus and signs. They continued the research for three months.
The participants took one pill per day. The results showed that the people who took garlic supplements had better results and fewer symptoms. Garlic supplements had also lessened the overall duration of lungs infection.
Improving Heart Health
Heart diseases such as myocardial infarction (generally known as a heart attack) have become a significant health issue. Nowadays, we see high BP issues in all ages of people. On the other hand, garlic has acted as an excellent remedy for these diseases.
According to numerous health studies, garlic supplementation has lowered blood pressure. This vegetable has some active compounds. These compounds prevent fatigue and blood clotting. As a result, it reduces the chances of myocardial infarction.
In another study, 600–1500 mg of mature garlic extracts can effectively lower high bp. The researchers say that these supplements are similarly effective to other modern medicines.
However, you need to take high supplements to get better results. You need around four garlic cloves each day. If these medical issues run in your family or you frequently suffer from mild symptoms, you should start including garlic in your daily diet.
The human body’s early aging process happens because of high blood stress. Toxins usually cause this premature organ aging. Garlic is rich in antioxidants. Its antioxidants protect the body from blood stress.
It supports the body’s nutrition and antioxidant protection. Furthermore, these properties help with lungs infection and mental stress.
Various studies show that the antioxidant properties may lessen the risk of major brain disorders, such as Alzheimer’s disease and dementia. Garlic has an impact on the brain’s process. It can also enhance the body’s productivity by reducing stress.
Garlic’s sulfur components can also prevent organ damage. Furthermore, the toxic environment can cause metal poisoning in our bodies. One study has found that garlic can reduce toxic metal concentrations in the bloodstream by 19%.
This research took place amongst the workers of a car battery company. They said that the participants had too much exposure to chemicals like Lead.
Their various clinical symptoms of toxicity had reduced by garlic consumption. The signs were headache, heavy heart rate, etc. However, it would be best if you had regular intakes of higher dosages of garlic supplements for better effect because small dosages don’t work that well.
Garlic also contains anti-inflammatory properties. It can protect you against chronic infectious disorders such as cancer.
Beneficial For Bone Health
There is no legit documentation of garlic’s efficiency in bone repair. There are only a few claims from researchers. However, according to research researchers have proven that garlic’s health components can boost the estrogen hormone in females. A daily dosage of dried garlic extract can dramatically reduce estrogen insufficiency in menopausal women and reduce the risk of osteoclast bone resorption.
The findings show that garlic has an immune-boosting impact. It also can balance nutrition in the body.
Garlic As A Keto Friendly Ingredient
The above health discussion showcases various health benefits of consuming garlic. But, why is it relevant to is garlic keto friendly or not? Because food choice is essential for any dietary plan.
Therefore, keto followers must understand the vital factors of garlic. Dietary food choices have an important influence on the human body. They play a crucial role in preventing and developing illnesses in humans.
Garlic has a long history as a therapeutic medicinal herb in many cultures. The functions include the health benefits of garlic.
Preventing chronic illnesses such as heart attack, atherosclerosis, high blood pressure, Alzheimer’s, dementia, cancer, etc.
Helps to purify the blood vessels of toxins, respiratory infection, oxidative damage, etc.
Boosts estrogens in women after menopause and prevents bone loss.
The specialists suggest that garlic is an effective therapy for arthritis, toothaches, chronic cough, constipation, parasite infestations, and gynecologic illnesses. A patient with the mentioned issues can follow a keto diet plan.
The keto-diet followers may lack some nutrients because of less carb consumption. So, the diet plan follower needs many antioxidants and nutrients from other food ingredients. They can easily include garlic in their routine to fill in those lackings.
Garlic intake helps them cover the lacking and provides them with proper nutritious backup. Furthermore, the fibers in garlic can lessen hunger and cravings. So, eating garlic may help the follower adjust to the keto diet plan.
That’s where garlic comes as a savior. Garlic can mix with other ingredients and boost the immune system. It does not disturb any diet plans.
Carbohydrates Per Garlic Servings
1 garlic clove has around 1 gram of net carbohydrates. One head of garlic generally produces about 11 cloves. Whether you prefer different types of garlic, here’s a list of alternatives that all have roughly 1 gram of net carbs,
- Minced Garlic: 1/2- 1 tsp.
- Garlic Powder- 1/8- 1/4 tsp.
- Garlic Salt- 1/2- 1 tsp.
Now let’s see if garlic is keto-friendly in different forms or not.
Many of you might be wondering if garlic supplement has more carbs than organic garlic cloves. The health researchers suggest garlic supplements as treatments.
The research shows that garlic supplements (2 capsules) have 0 gram of total carbohydrates, 0 gram of net carbohydrates, 0 gram of fat, 0 gram of protein, and 0 calories. Instead, it’s filled with high vitamins, minerals, and beneficial components.
That’s why high dosages have better effects on health issues. Thus, garlic has become an essential factor in modern medicines.
Even though garlic has reduced carb properties, the powdered version has different measurements. It has more carbohydrates than your regular garlic cloves and is highly effective. The garlic powder works as savory for the food and increases taste.
They make the powder after extracting the moisture from the garlic. To be precise, there are 2.3 grams of net carbohydrates for one tsp of garlic powder. In comparison, you get 1 gram of carbs in 1 clove.
Not to mention, the other parts of garlic are full of fibers. If you want to eat garlic powder, you can include it as a spice in keto foods. It will help you to keep the carbohydrates low.
Precautions For Garlic Intake
Every ingredient has both good and bad sides. Similarly, there could be some side effects of garlic that you need to consider before including garlic in your diet.
Garlic allergies can range in various forms. Such as mild, moderate, and severe. So, it would be best if you always double-checked before including garlic in your food. Moreover, if you get a reaction, consult with your doctor.
Garlic is well-known for producing bloating and indigestion in many people. Therefore, it’s better to check the timeframe of your keto diet chart so that you don’t take any garlic food on an empty stomach.
A Higher Probability Of Bleeding
Garlic supplements could cause more hemorrhage or bleeding. It’s advisable to tell your doctor if you take any blood thinner (also called anticoagulant) medication.
Make sure to confirm with your doctor if you have any surgeries planned. Remember to consult with your nutritionist before adding this ingredient to your diet list.
Garlic Savory In Keto
Because of garlic’s low-carb properties, it’s popular with health-conscious people other than keto followers. So, if you’re still questioning, is garlic keto friendly or not, you can check these super savory keto-friendly garlic recipes ideas.
These dishes are delicious and nutritious. They include garlic paste, powder, and cooked ones.
These are a few of my favorites:
- Keto garlic cheese bread.
- Creamy roasted garlic cauliflower Soup.
- Gravy garlic chicken dish.
- Garlic spicey noodles.
As you can tell, I’m a massive fan of chicken and bread dishes.
Frequently Asked Questions
1. What is the amount of carbs in garlic?
1 clove of garlic has 1 gram of total carbohydrates, 0.9 gram of net carbs, 0 gram of fat, 0.2 gram of proteins, and 4 calories.
2. Is it okay to eat garlic on a keto diet?
Yes, garlic is excellent ketogenic food. Garlic does not exceed your daily macros because we usually use it as a spice. Even if you add a lot of garlic to your recipes, it won’t significantly influence your daily keto-diet plan.
3. Is it okay to use garlic powder on a keto diet?
Garlic is keto-friendly throughout any variety. You can eat entire garlic cloves. Otherwise, you can use garlic powder in dishes while following keto.
4. Is it okay to eat garlic sauce on a keto diet?
It would be best if you avoided garlic sauce on keto. It has a high net carb content. The carb components are 12.86 grams of net carbs per 100 grams serving.
5. What sort of sugar does garlic contain?
The primary sugar components are fructose or glucose in garlic. You can find these components in rare situations.
6. What are the carbohydrate contents of roasted garlic?
3 cloves of roasted garlic contain,
2 grams total carbohydrates, 2 grams net carbs, 0 grams fat, 0 grams protein, and 10 calories.
7. What is the calorie scale in 50 grams of garlic?
Garlic has 74 calories per 50 grams.
8. How many garlic cloves do you eat every day?
The researchers say that adults should take 4 grams of raw garlic per day. One 300-mg dry garlic powdered pill (measured to 1.3% alliin or 0.6% allicin output) two to three times each day. Otherwise, you can take 7.2 grams of mature garlic extract each day.
Following a well-planned diet chart always comes with a spark of cautiousness. Including garlic as a critical ingredient in your keto diet can brighten your diet chart. The vegetable garlic can act as an immune booster and diet enhancer simultaneously.
So, if you’re still wondering, is garlic keto friendly or not, my article will help you to conclude. Furthermore, I’ve added a few of my favorite keto-garlic dish ideas. It would be great if you tried them out.
Your diet plan doesn’t need to be boring anymore. You need to have a healthy mind besides a healthy body. And I believe that food can serve the purpose of both. So, I hope you pick the right foods for your keto diet plan.