Can having 2 garlic cloves daily reduce both blood sugar and cholesterol? A new study has some answers

What does the study say?

The current meta-analysis pooled the results of 29 studies with a combined total of more than 1,500 participants. It shows that garlic leads to some decrease in HbA1C levels (average blood count of three months) and a small reduction in low density lipoprotein (LDL) or bad cholesterol.

How does garlic work on diabetics?

Results from nine studies that analysed the link between garlic and diabetes showed a significant reduction in fasting blood glucose (sugar) within two weeks in the group that took up to 1.5 g or about two cloves of garlic daily. The blood glucose levels plummeted significantly by week 12. Allicin in garlic improved insulin sensitivity by helping cells absorb glucose more effectively.

How does garlic reduce cholesterol?

The science behind garlic’s potential to improve cholesterol and blood sugar levels lies in its active compounds, particularly organosulfur compounds. These inhibit cholesterol synthesis and lower plasma concentrations of total cholesterol and LDL cholesterol in both animal and human studies. Additionally, garlic has been found to accelerate the breakdown of blood clots and reduce blood pressure, both of which are beneficial for cardiovascular health. It also increases high density lipoprotein (HDL) or the good cholesterol in the process.

How can you incorporate garlic into your diet?

You can have raw garlic, which can be mixed into condiments or added to meals. Another option is to use garlic supplements, such as aged garlic extract, which have been shown to be effective in lowering cholesterol levels. Additionally, incorporating garlic-rich foods like garlic-infused oils, garlic-roasted vegetables, or garlic-based sauces into your meals can provide a flavourful and healthy way to increase garlic intake.

Add fresh garlic, chopped or crushed, while preparing or seasoning foods. But the best way is to layer it on home-made dips and spreads.

Should one take garlic supplements?

Supplements provide a standardised and concentrated dose of active compounds. On the other hand, consuming garlic-rich foods allows for a more natural and varied intake of active compounds. But if you are not comfortable with the pungent taste and odour of garlic, you could look at supplements then.