Garlic, or the white bulbous flowering plant, has been a staple in Indian kitchens for ages. It has also been used as medicine for ages, valued not only for its pungent flavour but also for its medicinal properties. With heart disease emerging as one of the leading health concerns in India, National Epidemiological Surveillance Data reveals that 28% of all deaths in India are due to heart issues. That is why researchers are increasingly exploring natural remedies to support heart health. While this is a supportive dietary addition, it can't cure heart disease, but it definitely helps reduce heart risk factors. Among these, garlic stands out, as it contains powerful compounds that supply the heart with its helpful properties. But the debate continues: which one is better, black garlic or white garlic, especially when it comes to improving heart function.
Black Garlic Vs White Garlic: Which Is Better For Heart Function?
​These two types of garlic variants can be characterised by their compounds and, most importantly, their color and flavour. Both variants offer unique health benefits, with black garlic often praised for its higher antioxidant levels and sweeter taste, while white garlic is renowned for its robust flavour and potent medicinal properties. It is key lies in understanding these differences which can help you choose the best option for your dietary needs and heart health concerns. Here is how they are different:
- White garlic refers to the fresh cloves commonly used in Indian cooking as it is used as a flavourant.
- It contains allicin, a sulphur compound released when garlic is crushed or chopped, known for its antibacterial and blood pressure‑lowering effects.
- Black garlic, on the other hand, is produced by fermenting white garlic bulbs at controlled high temperatures and humidity over several weeks.
- This process transforms the cloves into a dark, sweet, jelly‑like texture while enhancing their antioxidant profile. In Ayurveda, garlic (allium sativum) has long been considered a rejuvenator for maintaining heart health.
Nutritional Differences Between White And Black Garlic
The key nutritional differences between white and black garlic are as follows:
- Black garlic: Rich in S‑allyl cysteine and other stable antioxidants, black garlic has been shown to lower cholesterol and protect against oxidative stress.
- White garlic: High in allicin, white garlic is more effective in reducing blood pressure and preventing platelet aggregation, thereby lowering the risk of clot formation.
Both forms of garlic contribute to heart health, but their mechanisms differ based on their specific compound presence.
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Heart Function Benefits
1. Cholesterol Management
Studies like the Journal of Health, Population and Nutrition, have highlighted white garlic's ability to reduce LDL(bad) cholesterol. Black garlic, with its aged compounds, appears more potent in lowering cholesterol levels and improving lipid profiles. But it is important to know which type of garlic is suitable for your unique body type.
2. Blood Pressure Control
White garlic remains sought after for hypertension management, as mentioned in the Nutrients, which points this out. Additionally, it also helps in improving nitric oxide production and vascular relaxation. As it has allicin that helps relax blood vessels, improving circulation and reducing overall blood pressure levels.
3. Antioxidant Protection
Black garlic has undergone a fermentation process that enhances its antioxidant capacity, making it particularly effective against oxidative stress, which is a major contributor to heart disease.
Thus, while black garlic heart health benefits lean towards cholesterol and oxidative stress management, white garlic for heart function is more effective in blood pressure regulation.
Read More: 5 Benefits Of Consuming Garlic For Better Heart Function
Risks And Precautions With White And Black Garlic
While garlic is generally safe, overconsumption can lead to gastric irritation. Both black and white garlic may interact with blood‑thinning medications, so patients with heart conditions should consult their doctors before adding concentrated garlic supplements to their diet.
So, black garlic vs white garlic, which is better for heart function? The answer depends on the specific heart health concern that you want addressed.
- Black garlic is superior for cholesterol management and antioxidant protection.
- White garlic is more effective for blood pressure regulation and clot prevention.
For Indian households, where garlic is already a dietary staple, incorporating both forms in moderation may offer the most comprehensive heart health benefits. As heart issues continue to rise in India, garlic, whether black or white, remains a natural ally in supporting heart function.
Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
