New Study Reveals the Positive Impact of Garlic on Cholesterol and Blood Sugar Levels
Love garlic? Here’s a compelling reason to incorporate more of it into your diet: recent research indicates that consuming garlic can help enhance cholesterol and blood sugar levels. The findings of a large new meta-analysis, published in the journal Nutrients, suggest that garlic may have significant health benefits.
The study combined the results of 29 studies involving over 1,500 participants. Only randomized control trials comparing garlic with a placebo control were included in the analysis, ensuring high-quality results, according to Alyssa Kwan, RD, a registered dietitian at Stanford Health Care.
Overall, the analysis confirmed what previous studies have suggested: garlic consumption can lead to a decrease in A1C levels and a modest reduction in LDL (or “bad”) cholesterol. Hemoglobin A1C levels decreased in participants consuming garlic, and the average reduction in LDL cholesterol across the studies was 8.2 points.
Garlic, with its long history in traditional medicine, has been recognized for its medicinal properties for thousands of years. The plant belongs to the allium family, known for its sulfur compounds that contribute to health benefits. Previous research has shown that garlic can help improve blood pressure, reduce inflammation, and combat fungal conditions.
While the study has its strengths, such as high-quality research design, it also has limitations. The number of participants in supplement studies is often small, and the variability of garlic supplements examined weakens the analysis. Despite these limitations, garlic is considered safe and can be beneficial as part of a comprehensive health plan.
When it comes to incorporating garlic into your diet, fresh garlic is recommended for maximum benefits. Adding garlic to dishes such as chili, soups, stews, proteins, veggies, bread, and pesto can enhance flavor and provide health benefits. For individuals who may not enjoy the taste of garlic, supplements are an alternative option.
In conclusion, while garlic shows promise in improving cholesterol and blood sugar levels, more research is needed to fully understand its benefits. Incorporating garlic into a balanced diet and lifestyle may provide additional health benefits.
Expert Tips to Add More Garlic to Your Diet:
– Add garlic to chili, soups, stews for extra flavor.
– Cook proteins and veggies with garlic for added health benefits.
– Enjoy garlic bread or bruschetta for a tasty treat.
– Use raw garlic in pesto sauce for a heart-healthy pasta dish.