New Major Research Analysis Confirms Eating Garlic Improve Cholesterol And Sugar Level.

New Major Research Analysis Confirms Eating Garlic Improve Cholesterol And Sugar Level.

New Major Research Analysis Confirms Eating Garlic Improve Cholesterol And Sugar Level.

Garlic: More Than Just Flavor for Your Favorite Dishes

Garlic adds a delicious punch to savory meals, but its benefits extend beyond taste. A major new analysis published in the journal Nutrients confirms that incorporating garlic into your diet, either through food or supplements, can be a smart health move [1].

Large Review Validates Garlic’s Potential

The analysis, a meta-analysis, pooled data from nearly 30 studies encompassing over 1,500 participants. Researchers specifically focused on randomized controlled trials comparing garlic to a placebo – the gold standard for research design – ensuring a high-quality analysis according to Alyssa Kwan, a registered dietitian at Stanford Health Care [1].

Positive Impact on Cholesterol and Blood Sugar

The findings align with previous research, demonstrating that garlic consumption can lead to modest reductions in A1C levels, a blood test reflecting average blood sugar control over the past two to three months, and LDL (“bad”) cholesterol [1, 2]. All studies examining A1C levels showed a decrease in the garlic group, with an average LDL cholesterol reduction of 8.2 points across the studies [2].

While this positive impact is noteworthy, Dr. Matthew Badgett, an integrative health physician at Cleveland Clinic, cautions that these reductions are modest. He highlights that many studies may have been too short to capture the full benefits of garlic, and significantly lower LDL levels are often needed for high-risk patients [2].

A Time-Tested Natural Remedy

Garlic boasts a long history of use in traditional medicine, well before scientific studies like this one, according to Elisabetta Politi, a registered dietitian and certified diabetes educator at Duke Health [3]. Garlic belongs to the allium family, which also includes onions, scallions, and leeks. Vegetables in this group are rich in sulfur-containing compounds, including allicin, alliin, and methyl allyl trisulfide, believed to contribute to their health benefits [3]. Past research suggests garlic may help manage blood pressure, reduce inflammation in conditions like arthritis, and combat fungal infections [3].

The Analysis: Strengths and Limitations

The analysis has both strengths and weaknesses, as Dr. Badgett points out. The total number of participants was relatively low, a common challenge with supplement studies due to typically smaller enrollment numbers [2]. Additionally, the analysis is weakened by the significant variation in garlic supplements used across the studies, potentially underestimating garlic’s true benefit. Dr. Badgett questions the accuracy of the advertised garlic content in all the supplements [2]. The U.S. Food and Drug Administration oversees supplements, but resource constraints limit routine analysis to verify label claims [4].

Garlic as Part of a Holistic Approach

The evidence for garlic’s safety and health benefits is clear. However, Dr. Badgett emphasizes that without broader lifestyle changes, its impact is likely to be minimal. “It can be a valuable piece of an effective plan,” he says [2]. Kwan agrees that the analysis suggests potential benefits of garlic for cholesterol and blood sugar, but larger studies are needed to solidify this connection [2].

Fresh or Supplement? Weighing the Options

Garlic comes in many forms, including extracts, compounds, powder, raw cloves, and cooked cloves, explains Dr. Badgett. Study participants consumed garlic powder tablets ranging from 300 to 22,400 milligrams – a daily amount achievable through food for garlic enthusiasts [2].

“However, consistent daily intake was a key factor in the study, and I rarely see people consume garlic every single day,” Dr. Badgett observes. For this reason, daily supplements might offer more consistent results [2].

“For clients who have trouble digesting garlic or dislike the taste, I recommend supplements. Yet, considering the variations in supplement quality and cost, using garlic powder in food to achieve a similar amount may be preferable – if tolerated and enjoyed,” advises Politi [2].

Source: Evert Day Health

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