Adding some garlic to your diet has been found to lower blood sugar and cholesterol levels. A new meta-analysis, a research approach that combines data from many studies, revealed favorable findings on garlic intake.
Related: The Surprising Medical Benefits of Garlic
Researchers from Southeast University and Xizang Minzu University in China examined 22 previous studies, which included 29 randomized controlled trials. Their findings suggest that frequent garlic consumption may be linked to lower blood sugar levels and lower amounts of certain cholesterol types.
Blood sugar and blood lipids, primarily glucose and cholesterol, are essential elements for human health. Glucose is the body's major source of energy, whereas lipids are the building blocks for cell membranes and hormones. However, modern dietary habits can contribute to an imbalance in these essential components, leading to an increased risk of various health issues. Furthermore, lifestyle choices other than diet can significantly affect blood sugar and cholesterol levels, such as alcohol consumption and exercise patterns.
Glucose and lipid metabolisms are meticulously controlled in healthy individuals, as noted by the researchers in their published paper. "Disorders of glucose and lipid metabolism can lead to a number of chronic diseases, including atherosclerosis, diabetes and fatty liver disease," they add.
Garlic has a long history of being associated with good health. Previous research, albeit conducted in isolation, suggested that it may have a role in regulating blood lipids and glucose levels. This new study builds upon this existing body of evidence.
Analysis of the cumulative studies validated the benefits of garlic consumption. Individuals who incorporated garlic into their diet had significantly lower blood glucose levels, indicating better long-term control. They also saw an increase in HDL (good) cholesterol, a drop in LDL (dangerous) cholesterol, and a reduction in total cholesterol levels.
Interestingly, triglyceride levels did not appear to be considerably affected. However, it is important to acknowledge that the current evidence cannot conclusively prove a cause-and-effect connection. In other words, we can't say for certain that eating more garlic lowers the risk of heart disease.
However, the association strongly suggests that including garlic in our diets might be a delicious way to manage glucose and cholesterol levels. Further research with more focused studies is needed to explain the precise mechanisms at play. The studies included in the meta-analysis used various types of garlic, such as fresh cloves, aged extracts, and powdered pills, with durations ranging from three weeks to a year.
"The results showed that garlic has a beneficial effect on blood glucose and blood lipid in humans, and their association was statistically significant," write the researchers.
The association between garlic consumption and improved cardiovascular health and blood sugar control is believed to be a result of the combined action of various active ingredients present in garlic. One important role is to reduce oxidative stress, which causes cellular damage and can lead to conditions such as cardiovascular disease.
Garlic also contains alliin, an antioxidant molecule associated with blood glucose, blood lipids, and the gut flora. The combined impact of these processes is likely responsible for the favorable results seen in the study.
Related: I Never Heard of Black Garlic - Now I Can't Do Without It
The importance of diet in influencing health outcomes, both positive and negative, is undeniable. This new study provides further reasons to incorporate garlic into our diets.
“[The study] provides new ideas for the development of natural products against diseases related to glycolipid metabolism,” write the researchers.
The research has been published in Nutrients.
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