When it comes to cooking, you may have heard the saying, “When you think you’ve added enough garlic, add more!” It’s one of the most beloved ingredients of all time. But what about black garlic? This option may be far less popular than the traditional variety we all know and love, but as it turns out, it could be a game-changer when it comes to weight loss.
This fermented version of garlic is packed with nutrients, offering unique health benefits that support weight management. To learn more about how it can help you shed unwanted pounds, we spoke to dietitian Trista Best. Find all of her expert insight on this surprising but tasty ingredient below.
Benefits of Black Garlic for Weight Loss
While it may be surprising, black garlic makes for a nutrient-packed addition to a variety of meals. "Black garlic is nutrient-dense, providing essential vitamins and minerals while being low in calories," Best says. "The fermentation process enhances its antioxidant content, which can support overall health and combat oxidative stress that might impede weight loss," she explains. Fermented foods are great for your gut health, in particular, which plays a major role in your ability to lose weight.
Additionally, black garlic has been linked to better blood sugar regulation. "Studies suggest black garlic may help maintain healthy blood sugar levels, reducing cravings and energy spikes," Best says, noting that "The fermentation process can create prebiotic compounds that support a healthy gut microbiome, a critical factor for weight management."
Black garlic isn’t just good for you—it’s delicious, too! "With its sweet and tangy taste, black garlic can be a healthier flavor enhancer in dishes, reducing the need for high-calorie sauces or seasonings," Best raves. We've gotta try it!
Adding Black Garlic to Your Diet
Okay, now that you know just how great black garlic is for your health, how can you start incorporating it into your meals? Best offers the following suggestions:
- Spread it on Toast: Use black garlic paste as a savory spread on whole-grain bread.
- Add to Salads: Chop black garlic into healthy salads for a burst of umami flavor.
- Enhance Marinades: Blend it into marinades for chicken, fish, or tofu.
- Mix into Soups or Stir-fries: Add black garlic at the end of cooking to preserve its flavor.
- Snack on Cloves: Enjoy whole black garlic cloves as a ready-to-eat, chewy snack.
So, there you have it. Black garlic is a standout addition to any weight management plan. Whether you use it to boost your favorite recipes or as a snack on its own, this fermented superfood is a flavorful way to support your health goals.
Happy eating!
