Throughout history, people have associated garlic with various medicinal qualities, applying it to all kinds of ailments, from rabies to smallpox. Garlic does seem to have some remarkable health benefits, but there is no strong evidence that garlic contributes to weight loss in a significant way. Even so, its many benefits provide quite a few other reasons to incorporate garlic into your weight-loss diet.
Weight Control
One study surveyed more than 15,000 men and women concerning their use of weight-loss supplements over a 10 year period. The results, which were published in the October 2005 issue of the "Journal of Alternative and Complementary Medicine," found that the supplements as a whole seemed to help control weight gain. Although garlic was among the supplements studied, it didn't stand out as a major performer, and the results were too inconclusive to conclude with certainty that garlic has weight-control benefits. Medline Plus notes that there are conflicting studies saying that garlic can help lower cholesterol and triglyceride levels. However, in their opinion, the most reliable studies indicate that garlic has no noticeable effect in that regard.
Other Benefits
Garlic is high in anti-oxidants, which protect cells from highly reactive particles that can damage important parts of the cell. Although more research is necessary, the anti-oxidants in garlic make it a candidate as an anti-cancer agent. MedlinePlus reports that garlic may help fight against stomach, colon, rectal and prostrate cancer. According to the University of Maryland Medical Center, garlic may also boost the immune system, fighting against common ailments like the common cold. That may be an additional benefit for cancer patients, given that cancer treatment makes patients vulnerable to contracting disease. Other evidence indicates that garlic may be effective against cardiovascular disease, and that it has other benefits for the cardiovascular system, such as thinning the blood and lowering blood pressure. It's possible that garlic has anti-parasitic and anti-fungal properties, as well.
Preparing Garlic
The best way to benefit from garlic is to eat it raw. Oregon State University reports that the compound responsible for most of garlic's benefits is allicin, which breaks down into a variety of important sulfur-containing organic compounds. Crushing garlic stimulates an enzyme that produces allicin, but stomach acid and cooking bring its enzymatic action to a halt. So, it's best to allow about 10 minutes before eating or cooking to allow the enzyme time to work. You can also incorporate garlic into your diet in a tablet form or as garlic oil. Garlic oil usually contains a fair amount of allicin's derivative compounds. If you decide on garlic tablets, the coated ones are better because they protect against stomach acid. Garlic-tablet manufacturers try to preserve the enzymatic activity, but the yields are not as good as you would get from fresh garlic.
Adverse Effects
The most common complaint against garlic is that it causes bad breath and body odor. Prolonged handling of garlic can cause skin irritation. Allergic reactions are also a possibility, and you may experience adverse effects if you take it with other supplements, herbs or medications. Be careful not to use garlic together with herbs or medications that thin the blood, especially if you are pregnant or facing surgery. Consult with your physician if any of those things apply to you. Food supplements are no substitute for proper medical treatment.
References
- "Journal of Alternative and Complementary Medicine"; Dietary Supplements and Weight Control in a Middle-Age Population; M. C. Nachtigal, R. E. Patterson, K. L. Stratton, L. A. Adams, A. L. Shattuck and E. White; October 2005
- Medline Plus: Garlic
- University of Maryland Medical Center: Garlic
- Oregon State University: Garlic and Organosulfur Compounds
- Amazing Herbs; The Medicinal Use of Garlic in History; Gary M. Huber, MD
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