Raw garlic vs cooked garlic - When it comes to garlic, a simple question sparks a big debate: Is cooked garlic better for you than raw garlic? Nor are they packed with health benefits, both have their fair share, but their effect on health can be different depending on how they are prepared.
Praise is usually given to raw garlic for its powerhouse compounds such as allicin, cooked to favour its mild taste and easier digestion.
But does cooking garlic reduce its nutrients, or does it still offer tremendous health benefits?
In this article, we’ll break down the differences, debunk some common myths, and see which option is the best choice of your health objectives. You’ll want to stay tuned in order to make an informed choice for your health and safety.
The Nutritional Power of Garlic
For centuries garlic has been celebrated for its medicinal properties and recent modern science has only reinforced the garlic superfood status. Garlic is rich in sulfur compounds such as allicin, antioxidants and vitamins, like vitamin C and B6, all which support your health in various ways.
Whether consumed raw or cooked, garlic is known for:
- Boosting the immune system.
- Helping lower the blood pressure and cholesterol levels.
- As a natural anti-inflammatory and antibacterial agent.
But how you cook garlic is just as important as what’s in it. Let’s explore the details.
Raw Garlic: Health Benefits and Drawbacks
The Benefits of Eating Raw Garlic
Garlic that has been raw is often considered to be the healthiest way to get this superfood. Garlic is a sulfur compound that when finely chopped or crushed releases allicin.
Eating raw garlic may:
- Boost Immunity: Garlic is a wonderful antimicrobial and can be very helpful for colds and infections.
- Lower Blood Pressure: Raw garlic consumption can lead to diminished systolic and diastolic blood pressure as per studies.
- Support Gut Health: Raw garlic is in fact a prebiotic, a food that feeds beneficial bacteria in your gut and improves digestion.
- Reduce Inflammation: Raw garlic is rich in antioxidants, which fight inflammation and are known to help combat chronic disease.
The Downsides of Raw Garlic
While raw garlic is packed with benefits, it’s not without drawbacks:
- Strong Taste and Smell: It's pungent, overpowering and likely to leave its flavour on your breath.
- Digestive Discomfort: Raw garlic is safe to eat if nothing else is being eaten at the same time, but it can sometimes irritate the stomach and cause pain, bloating or heartburn if it is eaten on an empty stomach.
- Skin Irritation: Sometimes handling raw garlic too much can cause skin sensitivity, or mild touch burn.
Cooked Garlic: Health Benefits and Drawbacks
How Cooking Affects Garlic’s Nutrients
Garlic Composition is changed by cooking. Allicin, the compound that gives many of its health benefits, can be deactivated by heat. Cooked garlic, however, isn’t altogether without merit.
Other compounds like S-allyl cysteine also support health and cooking helps to enhance them as well.
Key points to consider:
- Loss of Allicin: Allicin decreases at high heat.
- Other Nutrients Retain Stability: Light cooking of garlic, however, preserves some of the antioxidants and some vitamins.
The Health Benefits of Cooked Garlic
Despite the loss of some nutrients, cooked garlic still offers numerous benefits:
- Easier Digestion: Garlic becomes gentler to the stomach when cooked soft.
- Heart Health: Even cooked garlic helps reduce the bad cholesterol (LDL) and improves circulation.
- Anti-Inflammatory Effects: Cooked garlic continues to provide some support for overall health.
- Versatility in Recipes: Garlic in your meals is easier to eat if it’s cooked because you taste less of it.
The Downsides of Cooked Garlic
- Reduced Potency: Too much cooking can kill off the good stuff.
- Nutrient Loss: High heat frying or roasting garlic can strip the foods of their nutrient profile.
Raw vs Cooked Garlic
Raw and cooked garlic have their own differences.
Garlic is nutrient rich and allicin rich raw garlic provides quick health benefits such as immunity boost and blood pressure reduction. But its strong taste and the possibility of digestive discomfort are turn offs for some.
But cooked garlic is easier to digest, supports heart health, and has a milder, savory flavor, so it's a good basic garlic to cook with every day.
Raw vs cooked, check out the spiciness, both are healthy when eaten in their appropriate quantities.
How to Get the Best of Both Garlic’s
You don’t have to take your pick; why not get the perks of raw and cooked garlic?
Here are some tips:
- Combine Raw and Cooked: In dressings or dips, use raw garlic, but add cooked to soups or sautés.
- Crush Before Cooking: Letting garlic sit for 10 minutes before cooking will help retain some allicin, but crushing garlic loses a number.
- Use Gentle Cooking Methods: Garlic is most nutritious on less heat, either lightly sautéed or roasted.
Common Myths About Garlic and the Truth Behind Them
Myths are all around garlic. Let’s bust a few:
- Myth: All the garlic’s nutrients are destroyed by cooking.
- Truth: Other nutrients survive cooking, however, allicin is reduced.
- Myth: I generally follow the rule of eating garlic raw.
- Truth: Garlic raw is strong, but it’s a tough one on the stomach. Furthermore, it also has its own benefits of cooked garlic.
- Myth: Fresh garlic is about the same as garlic supplements.
- Truth: A fresh garlic has more of its active ingredients than a dried one.
Raw vs Cooked Garlic: Choosing What Works Best for You
Raw vs cooked garlic have their benefits so pick according to your taste and health needs. Raw garlic may be your quick immune boost if you’re into that.
Cooked garlic is your friend if you find you prefer stored garlic without the bite and prefer easier digestion. It is a simple step towards better health to incorporate garlic in your daily diet either way.
Instead, have a go with recipes that you can enjoy the best of both worlds!
