Is Garlic Good for Diabetes? Benefits and Side Effects

Diabetes is a condition that affects the body’s ability to produce insulin and control blood sugar levels. There are two kinds of diabetes mellitus: type 1 and type 2.

Type 1 diabetes is a genetic condition where the body attacks the pancreas resulting in an inability to produce insulin. Type 2 diabetes usually shows up later in life and is when the insulin in your body does not work properly or is not produced in high enough quantities.

Garlic, which is sometimes referred to as a superfood, is commonly consumed by adults around the world. It is known for its strong flavor, smell, and spice. Consuming garlic has been linked to reduced cholesterol and blood pressure levels, but it may also help reduce blood sugar levels.

In this article, we’re going to take a look at the health benefits of garlic consumption for those with diabetes and how it can be incorporated into your diet. Take a look below to learn more now.

Does Garlic Lower Blood Sugar? 

Several studies have shown that garlic may have a positive effect on your blood sugar levels. It is thought that the presence of vitamin B6 may help regulate blood sugar levels through its role in carbohydrate metabolism.

In addition, the presence of zinc, vitamin C, and other antioxidants are thought to help regulate blood sugar levels and increase insulin sensitivity. The compounds in garlic, like allicin, may help raise insulin levels, helping your body maintain healthy blood glucose levels.

Raw garlic is thought to have higher levels of compounds like allicin, so it may be more beneficial for those with diabetes to eat uncooked garlic.

4 Health Benefits of Garlic for Diabetes

Garlic has many health benefits, and everyone, including those who do not have diabetes, can benefit from eating garlic. Below we have summarized some of the health benefits of garlic.

#1 Reduces cholesterol levels

Eating garlic is thought to have a positive effect on your cholesterol levels. Indeed, research suggests that consuming just half a clove of garlic each day may help lower your cholesterol levels by 10%.

High blood cholesterol levels can be bad for your heart and overall health. With high cholesterol levels, you are at more risk of developing fatty deposits in your blood vessels. These fatty deposits can build up, cause blockages, make it more difficult for blood to move around your body, and may break off, causing a heart attack or stroke.

Lowering your blood cholesterol levels is best for your overall health, which is why it may be a good idea to consume garlic more often.

#2 Increases insulin production

The compounds present in garlic may help with diabetes management by increasing insulin production in the pancreas. Allicin is a plant compound found in garlic that is thought to stimulate the pancreas to increase insulin secretion.

Indeed, allicin may even help improve insulin sensitivity in individuals who have prediabetes, which could reduce the risk of developing type 2 diabetes.

Note: There is some dispute as to the levels of allicin in aged garlic extract, cooked garlic, and garlic supplements, which is why it may be best to consume raw garlic if you are eating it for diabetes management.

#3 Regulates blood sugar

Many of the nutrients found in garlic are thought to help with the regulation of blood sugar, which is why it has long been recommended that you consume garlic if you have diabetes.

Vitamin B6 can be found in garlic. This vitamin plays a role in the regulation of carbohydrate metabolism and can help stabilize blood glucose levels. In addition, vitamin C, zinc, and other antioxidants may also help maintain healthy blood sugar levels.

#4 Boosts metabolism

Garlic is thought to help boost metabolism, which can aid in weight loss and may reduce your risk of developing type 2 diabetes or push your diabetes into remission. Boosting your metabolism means helping your body burn off calories more quickly, which can help you maintain a caloric deficit and lose weight.

Garlic may also be useful in helping to burn off excess fat as it helps increase lipid metabolism. This can, therefore, aid weight loss.

Note: Garlic may be an excellent addition to the keto diet or an intermittent fasting regime to boost further fat loss during ketosis.

Side Effects of Garlic

Eating garlic comes with many health benefits for blood sugar levels, blood pressure, and cholesterol levels, but it may also have some side effects. Those following a low FODMAP diet should avoid consuming garlic due to the digestive issues it can cause.

Garlic may also cause heartburn in those with GERD and can increase your risk of bleeding, especially if you are already taking blood thinners.

It is thought that 1–2 cloves of garlic daily can provide you with the health benefits it offers without inducing too many adverse effects. If you suffer any digestive issues when you consume garlic, lower your dose or stop eating garlic completely.

You can speak with your doctor about other methods of diabetes management if you find garlic to be a problem for your body.

How to Add Garlic to Your Diet

Garlic can be added to your diet in a range of ways for diabetes management. You can try adding it to pasta, rice, and other dishes as a form of seasoning. Raw garlic can be added to salad dressings, and aged garlic could be used as a seasoning or in spreads and sauces too.

There isn’t a specific amount of garlic you need to eat each day, though some recommend 1–2 cloves per day. If you find this to be an overpowering amount, you could look out for garlic greens instead.

FAQs

Conclusion

Garlic has been shown to lower blood sugar levels and increase insulin levels. This can help successfully manage diabetes and may be useful for those with type 2 diabetes and prediabetes. Garlic also comes with other benefits, including lower blood pressure and cholesterol levels.

Garlic is very easy to incorporate into your diet and can form part of a healthy and balanced diet.

If you’re looking for a way to easily manage your prediabetes or diabetes, remember to check out the best apps for diabetes management.