Unpleasant symptoms can occur even with relatively moderate amounts…
Consumed for over 5,000 years and originating from Asia, garlic is widely used in cooking as a condiment. It has the advantage of being kept for up to several months, as long as it is in a cool place, protected from humidity and light. But this is not its only asset since garlic is particularly studied for its health benefits. It is also one of the oldest cultivated medicinal plants. It is believed to have virtues against the risks of cardiovascular diseases, anti-tumor and even antimicrobial effects. “Consumed daily, garlic naturally regulates blood sugar levels, particularly fasting glucose levels, and reduces cell resistance to insulin” adds Angélique Houlbert, dietician-nutritionist. “Garlic is also rich in fiber and potassium, protective of the cardiovascular system which regulates blood pressure, platelet aggregation and cholesterol levels.” It also contains polyphenols, molecules that protect cells. Without forgetting that “Garlic is rich in organosulfur compounds including allin which, once the garlic clove is crushed, is transformed into antioxidant, anti-diabetes and anti-obesity allicin.”
A miracle food for health? To consume without moderation ? Not really, warns the expert. There are side effects linked to excessive consumption of garlic, particularly on the stomach. “A study published in 2019 questioned the subject” recalls Angélique Houlbert. In it, researchers showed that consuming 2 grams of garlic powder caused immediate symptoms in the stomach like pressure, tingling and a feeling of heat. No cramps or pain, however. A second study published in 2020 put forward the idea that consuming raw garlic could lead to burning sensations in the mouth, throat and/or stomach as well as diarrhea, nausea and vomiting. “In some people, excessive garlic consumption can also cause GERD (gastroesophageal reflux disease) and loss of appetite,” according to its researchers.
Rest assured. For Angélique Houlbert, the positive aspects of garlic outweigh these risks: “This is not a clinical study but rather the conclusion of a group of researchers. Garlic is a food that is generally ultra-beneficial for the body. Especially since no one eats raw garlic in large quantities.” He so there’s no reason to deprive yourself of garlic if you like it. According to her it is possible to consume it up to one clove per day. “You can use this condiment raw, cut into strips or pressed using a garlic press and add it to your starters, raw vegetables and mixed salads. Garlic also fits easily into pan-fried cooked vegetables, in soups or in the bottom of a baking dish. In powder form, it is also possible to add it to your salad dressings.