Eating raw garlic is not the most preferable choice of consumption, given its strong flavour and pungent smell. Nevertheless, it is said to hold several health benefits. With seasonal health issues adding to the burden of pre-existing chronic conditions, garlic can prove to be an effective remedy for it all. In a conversation with the OnlyMyHealth team, Dr Edwina Raj, Head of Services, Clinic Nutrition and Dietetics, Aster CMI Hospital, Bengaluru, lays down the benefits of eating raw garlic and shares whether it can be eaten on an empty stomach.
Health Benefits Of Consuming Raw Garlic
Garlic has great medicinal properties and is known for its anti-inflammatory components. According to research, ‘allicin,’ a compound in garlic, which gives garlic its distinct taste and smell, helps enhance the immune system, giving it the boost to combat viruses, bacteria and other forms of infections.
Another study published in the Journal Frontiers in Microbiology, found that allicin, generated from freshly crushed garlic, had antiviral properties and was also effective against a broad range of bacteria, including multidrug-resistant strains of E. coli.
In addition, garlic and its sulphur-containing property, allicin, is said to reduce the risk of cancer. A study involving 1.25 lakh people, which spanned for a course of 30 years, found that garlic consumption was associated with a decrease in gastric cancer risk. It was established that participants who consumed garlic five or more times a week had the best results as compared to those who consumed it less than once a week, who had the highest risk of gastric cancer.
According to Dr Raj, various research studies have also established the benefit of garlic consumption in preventing the clotting of blood, reducing blood pressure and cholesterol levels. However, she advises safe recommendations of garlic to prevent adverse effects in most individuals.
Garlic On An Empty Stomach: Is It Safe?
In general, raw garlic consumption is safe and beneficial in several ways. But should you have it on an empty stomach or not is a debate that is ongoing. While many experts recommend having garlic on an empty stomach, highlighting its heart-healthy, diabetes-friendly, and immunity-boosting properties, Dr Raj does not recommend garlic consumption on an empty stomach.
She says, “Eating raw garlic on an empty stomach can trigger gastric secretion leading to heartburn and gastric disturbance.”
In fact, for those people suffering from gastroesophageal reflux disease (GERD), excess garlic consumption can even lead to acid reflux, causing symptoms, such as heartburn and nausea. This is because too much garlic can relax the lower esophageal sphincter (LES), a muscle responsible for preventing food from flowing back up to the oesophagus, also called regurgitation.
Also Read: Garlic In Winter: Limit If You Suffer These Health Problems
How To Eat Garlic As Recommended By Nutritionist
No official recommendations are given when it comes to consuming garlic. However, a study published in the Journal Antioxidants suggests 1–2 cloves of raw garlic per day may be beneficial.
“It is imperative to either crush or finely chop the garlic to reap maximum health benefits and to activate the essential compounds in it,” says Dr Raj.
She recommends crushing the garlic bulb/clove and incorporating it into your food along with your meal through chutneys, garlic bread spreads, and salad dressings.