Garlic On Keto: Friend Or Foe?

Garlic is a potent vegetable with numerous health benefits and a strong flavour. It is considered a vegetable but is often used as a spice. It is also considered a superfood due to its health benefits. Garlic is keto-friendly because it is low in net carbs and calories, with one clove containing only one gram of net carbs and four calories. It is also a good source of antioxidants and nutrients like vitamin C, B6, selenium, and manganese. However, garlic can cause gas and bloating in some individuals and may not be suitable for those following a FODMAP diet.

Garlic is keto-friendly because it is low in net carbs

Garlic is a keto-friendly food because it is low in net carbs. A single clove of garlic has about 1 gram of net carbs. A 10g serving of garlic has 3.1g of net carbs.

Garlic is a low-calorie and low-carb vegetable that can be used to add flavour to dishes. It is also incredibly nutritious, offering a wealth of antioxidant and anti-inflammatory benefits. For example, garlic supplements have been shown to reduce total and/or LDL cholesterol (the "bad" cholesterol) by as much as 15%.

Garlic is typically used in small amounts due to its strong taste. It is usually boiled, sautéed, or roasted.

Garlic is also good for keto because it is minimally processed and free of harmful ingredients like non-keto sweeteners, highly refined oils, and food additives.

However, garlic is low in fats, so it should be supplemented with foods that are high in healthy fats. Examples of healthy fat sources for keto include virgin olive oil, grass-fed butter, and MCT oil.

Garlic is a nutritional powerhouse with many health benefits

Firstly, garlic is highly nutritious and has very few calories. A single clove contains 4.5 calories, 0.2 grams of protein, and 1 gram of carbohydrates. It is also a good source of vitamin C, vitamin B6, and manganese, and contains trace amounts of other nutrients.

Secondly, garlic can help protect against illness, including the common cold. Research suggests that aged garlic extract (AGE) can boost the immune system, reduce the severity of symptoms, and decrease the number of days missed from work or school. Garlic may also have antiviral properties and can help prevent viruses from entering host cells or replicating within them.

Thirdly, garlic can help lower blood pressure. Meta-analyses of studies have found that garlic supplements reduce blood pressure in people with hypertension, with effects comparable to some blood pressure medications but with fewer side effects.

Fourthly, garlic can improve cholesterol levels, which may lower the risk of heart disease. Research suggests that garlic can lower total and LDL ("bad") cholesterol, particularly in those with slightly raised cholesterol levels.

Fifthly, garlic contains antioxidants that may help prevent Alzheimer's disease and dementia. These antioxidants support the body's protective mechanisms against oxidative damage, which contributes to the aging process and related cognitive decline.

Sixthly, garlic may help improve athletic performance. Ancient civilizations used garlic to reduce fatigue and improve work capacity, and it has been shown to increase Vo2 max, a measure of the maximum amount of oxygen the body can use during exercise.

Seventhly, garlic may help detoxify heavy metals in the body. At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity, including lead.

Lastly, garlic may improve bone health, particularly in women after menopause. Studies have shown that garlic can help reduce oxidative stress, which leads to osteoporosis, and improve calcium absorption.

In addition to these health benefits, garlic is also easy to include in your diet and adds flavor to many dishes. However, it is important to note that garlic has some downsides, such as bad breath, and may affect blood clotting ability, so it is important to consult a doctor before increasing your garlic intake, especially if you have a bleeding disorder or are taking blood-thinning medications.

Garlic is a low-calorie and low-carb vegetable

Garlic is typically used in small amounts due to its strong taste. It is commonly consumed cooked—crushed, whole, or peeled—by boiling, sautéing, or roasting.

In addition to being keto-friendly, garlic offers a range of health benefits. Here are some reasons why garlic is a nutritious choice:

• Nutrient-dense: Garlic is packed with essential nutrients like vitamin C, B6, selenium, and manganese, as well as fibre.
• Antioxidant properties: Garlic is rich in antioxidants, which help protect your body against oxidative damage and reduce the risk of brain diseases like dementia and Alzheimer's.
• Boosts immune function: Research suggests that garlic supplements may enhance immune function. One large 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared to a placebo.
• Anti-inflammatory: Garlic has anti-inflammatory properties, which can help fight chronic inflammation, a root cause of many health issues. Regular garlic consumption has been linked to lower levels of c-reactive protein, a marker of inflammation in the body.
• Combats bacterial infections: Garlic has been shown to be effective against multidrug-resistant E. coli and fungal infections like candida, making it a powerful natural antibiotic.

In summary, garlic is a versatile and nutritious addition to a keto diet. Its low-calorie and low-carb profile, combined with its potent health benefits, make it a valuable ingredient for enhancing the flavour and nutritional value of your meals.

Garlic can be cooked in many ways

When selecting garlic, choose firm, plump bulbs with their paper-like skin intact. There should be no signs of sprouting, soft spots, or blemishes.

Before cooking, use your fingers to divide the whole bulb into individual cloves. If you don't want to use the whole bulb, just pull away the number of cloves you need and leave the rest of the bulb intact, as it will last longer. Remove any green shoots, as they taste bitter.

• Sautéing: This is the most common method for cooking garlic. Heat oil or butter in a pan over medium heat, then add the garlic, stirring often to prevent burning.
• Roasting: This method can be used for whole bulbs or individual cloves. For whole bulbs, remove the skin from the garlic bulb and cut off approximately 1/4 inch of the tips of the garlic. Place the bulb on a piece of aluminum foil, drizzle with oil, wrap tightly, and roast in the oven. Individual cloves can be peeled and placed in a greased roasting pan, drizzled with oil, and roasted.
• Frying: Heat oil in a deep pan until very hot but not smoking, then add garlic cloves and fry until they turn a medium brown. Watch carefully as they can burn easily and will taste bitter if burnt.
• Boiling: Garlic can be boiled whole, crushed, or peeled.

Garlic can be substituted with onion, chives, or spring onion

Garlic is a flavourful and nutritious vegetable with a range of health benefits. However, it has a surprisingly high carbohydrate content, with approximately 25.5 grams of net carbs per 100 grams. This can be a challenge for those on a keto diet, as it may cause them to exceed their daily carb allowance.

If you are following a keto diet and want to limit your garlic consumption, there are some great alternatives you can use to add flavour to your meals. One option is to substitute garlic with onion, chives, or spring onion. These ingredients provide a similar flavour profile to garlic but with a lower carb count.

Onions, for example, have nine grams of carbs per 100 grams, which is significantly more than garlic, but they are typically used in smaller amounts. Chives are another excellent option, with only 4.4 grams of net carbs per 100 grams. Spring onions, also known as green onions, have a sharp and potent flavour similar to garlic. They contain approximately 4.69 grams of net carbs per 100 grams, making them a keto-friendly choice.

In addition to these substitutes, you can also explore other herbs and spices such as cumin, paprika, or oregano to add flavour to your dishes without the carbs of garlic. With these alternatives, you can still enjoy delicious and flavourful meals while adhering to your keto diet.

Frequently asked questions