Dress Your Meals Withextra Virgin Olive Oil
Extra-virgin olive oil can be a powerful addition to meals. Here’s why:
- Helps reduce the effect of eating high-glycemic foods: A 2016 study found that the addition of extra-virgin olive oil to a high-glycemic meal “blunts” the blood glucose response after the meal for people with Type 1 diabetes, helping to stabilize blood sugars and prevent fluctuations.
- Reduces the risk of Type 2 diabetes: A 2017 review of studies found that eating olive oil may help manage and prevent Type 2 diabetes.
Note: The 2017 review noted that following the Mediterranean diet which advocates for the consumption of olive oil as the primary dietary fat was especially helpful at reducing the risk of diabetes.
Olive oil is also rich in healthy fats and antioxidants that help reduce inflammation and risk of heart disease.
Can Give Good Hdl Cholesterol A Boost
While garlic may have potential to lower levels of total cholesterol, LDL cholesterol, and triglycerides, the good news is it may not adversely impact levels of the good high density cholesterol in your body. Some studies record a 15 percent rise in HDL levels with garlic supplementation for 6 weeks.7 Researchers in another small study found that after taking garlic extract for 4 months, people with high cholesterol levels saw an improved blood lipid profile, with levels of good HDL cholesterol actually going up.8
Can Bring Down Total Cholesterol Ldl Cholesterol And Triglyceride Levels
- Aged garlic extract supplementation was seen to help bring down total cholesterol by as much as 7 percent in one study. When men with hypercholesterolemia took this extract, their low-density lipoprotein cholesterol came down by 10 percent.2
- Another study revealed that taking garlic in the form of 2 daily doses of garlic powder tablets for 6 weeks helped bring down total cholesterol by 12 percent and LDL cholesterol by 17 percent in subjects with a cholesterol problem. Triglyceride levels also reduced by 6 percent.3
- Taking half a clove or a clove of garlic, or the equivalent of this in other forms, has been seen to bring down total cholesterol levels by as much as 9 percent in people whose cholesterol levels were greater than 5.17 mmol/L in another study.4
- An animal study found that giving test subjects raw aqueous extract of garlic reduced not just their total and LDL cholesterol, but also brought down their triglyceride levels.5
- That said, there are also studies which peg the results at a much lower figure, saying you should expect a total cholesterol-lowering effect of 4 to 6 percent, and not twice that amount as some studies have shown.6
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Adverse Effects And Toxicology
Garlics odor
Garlic is known to cause bad breath and body odor, described as a pungent garlicky smell to sweat. This is caused by allyl methyl sulfide . AMS is a volatile liquid absorbed into the blood during the metabolism of garlic-derived sulfur compounds from the blood, it travels to the lungs and skin, where it is exuded through skin pores. Washing the skin with soap is only a partial and imperfect solution to the smell. Studies have shown sipping milk at the same time as consuming garlic can significantly neutralize bad breath. Mixing garlic with milk in the mouth before swallowing reduced the odor better than drinking milk afterward. However, plain water, mushrooms, and basil may also reduce the odor the mix of fat and water found in milk was the most effective.
The green, dry folds in the center of the garlic clove are especially pungent. The sulfur compound allicin, produced by crushing or chewing fresh garlic, produces other sulfur compounds: ajoene, allyl polysulfides, and vinyldithiins. Aged garlic lacks allicin but may have some activity due to the presence of S-allyl cysteine.
The side effects of long-term garlic supplementation are largely unknown. Possible side effects include gastrointestinal discomfort, sweating, dizziness, allergic reactions, bleeding, and menstrual irregularities.
Some breastfeeding mothers have found, after consuming garlic, that their babies can be slow to feed and have noted a garlic odor coming from them.
Garlic Manages Utis And Improves Kidney Health
Fresh juice of garlic is equipped with the potential to lower the growth of E. Coli bacteria responsible for UTIs. In addition, it aids to prevent renal infections. Garlic works by:
- Lowering infections in wounds
- Promoting liver and bone health.
A majority of home remedies are effectual only if garlic is taken in raw form.
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Eat More Plant Sources Of Protein
Excellent plant proteins include beans all beans, like lentils, red beans, pinto beans, and soybeans. Rather than raising blood cholesterol levels, as animal sources of protein do, beans actually help lower cholesterol.
Beans also help reduce blood sugar and insulin levels, and may even lower cancer risk.
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Garlic Prevents Heart Blockages
In addition, garlic is thought to lower the adhesiveness of the platelets in the blood. These platelets account for blood clotting. Intake of a healthy dose of garlic aids to decrease too much clotting effect of platelets present in the blood. Thus, it might aid in preventing unwanted blood clots inside arteries that might reach up the heart leading to a heart attack.
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Garlic Pearls For Weight Loss
Garlic lowers the gene expression accountable for the production of adipose cells which store fat. Additionally, garlic enhances thermogenesis in the body. Also, it causes fat burning and reduces the levels of LDL .
Besides the fact that garlic promotes weight loss, it is rich in nutrients. In actual fact, 1 raw garlic clove is about 3 g and it comprises:
- Fiber
- Small quantities of copper, calcium, iron, potassium, iron, etc.
/4how To Make Garlic Tea
1. Take a pan and boil a cup of water in it. Add some crushed ginger, 1 teaspoon of crushed garlic and some black pepper.
2. Let the tea steep for 5 minutes.
3. Remove the pan from the heat, strain the tea and have it hot.
4. You can add some cinnamon, lemon and some honey to enhance its taste and nutritional value.
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Garlic As A Digestive
Digestive issues improve with the addition of raw garlic in meal plans. Garlic has been found to benefit their intestines and lowers inflammation. Consumption of raw garlic aids in clearing out intestinal worms. The best thing is that garlic damages the harmful bacteria and defends the good bacteria present in the GIT.
Diabetes Management: How Including Garlic May Help Regulate Blood Sugars Level
Diabetes is a condition when the body is not able to produce enough or respond well to insulin, a hormone that helps keep the blood sugar level from getting too high or too low . If left unsupervised, diabetes can even lead to obesity, heart and kidney complications. Fortunately, there is a lot that you can ensure on your front to make sure you manage the condition well. Garlic is one perennial herb that could help you do that. Studies have shown that garlic plays an instrumental role in curbing inflammation, which staves off the risk of type-2 diabetes.
1. Garlic is very low on calories and carb content too, which further makes it an ideal herb for diabetes management. 2. A fresh bulb of garlic is also a good source of vitamins B-6. Vitamin B-6 plays a significant role in carbohydrate metabolism. Carbs tend to metabolise very quickly and cause the blood sugar levels to elevate. Garlic ensures that carbs are metabolised in regulated pace. 3. According to the book, Healing Foods by DK Publishing House, A regular intake of garlic lowers the amino acid homocysteine, a risk factor of diabetes and heart diseases. 4. Experts have also noted in the past that compounds present in garlic, like allicin, allyl propyl disulfide and S-allyl cysteine sulfoxide, help raise insulin levels in the blood too. A study published in journal Maturitas, revealed that people with uncontrolled high blood pressure, who took aged garlic for 12 weeks, averaged a 10-point decrease in blood pressure.
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Reduced Risk Of Infection
Raw garlic is widely recognized for its ability to fight viruses, fungi, bacteria, and even parasites. For example, one study found that Allicin, the active component of freshly crushed garlic, had antiviral properties and was also effective against a broad range of bacteria, including multidrug-resistant strains of E. coli.
Allicin has antifungal properties, including against Candida albicans, which causes yeast infections. In addition, its antiparasitic action helps fight major intestinal parasites like Giardia. Other studies have shown that Allicin inhibits the growth of methicillin-resistant Staphylococcus aureus .
Other Health Benefits That We Can Have
Diabetes is a disease which can be said to be the mother of other diseases. That is to say that it leads to other diseases. Having garlic you can have control over other diseases without having a bad side effect on your blood sugar level. The other health benefits that you can have are:
- Improvement in the health of the cardiovascular system by having a reduced level of cholesterol, triglycerides, and blood lipids
- lessen the chance of having tumors
- prevention of cancer cell growth
- fight against infection due to the strong antibacterial and anti-fungal effect of garlic
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How Diet Can Improve Blood Glucose Levels
A big part of achieving a healthy blood sugar level is eating a balanced diet. A diet rich in healthy fat, vegetables, protein, grains, and healthy carbohydrates with minimal amounts of processed foods that contain added sugar is key for regulating blood glucose levels. Sugary foods and processed products are known to cause spikes and dips in blood glucose levels, which is why they should be avoided when trying to control blood sugar.
Also, if you are experiencing warning signs of prediabetes or are already diabetic, knowing the glycemic index of foods you eat can help you take steps to regulate your blood sugar level.
Can Garlic Lower Your Cholesterol
Garlic is a plant closely related to the leek and the onion. Known for its distinctive odor, it has also been designated the name the stinking rose. It is mostly known for the flavor it adds to a variety of foods.
Additionally, garlic contains the chemical allicin, which has been shown to kill bacteria and fungi and alleviate certain digestive disorders. It also lowers the clotting properties of blood. But the most notable attention garlic has received over recent years is its possible usefulness in lowering cholesterol levels.
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How Many Cloves Of Garlic Should You Eat A Day
Raw garlic also retains more allicin, which is the sulfur-containing compound responsible for many of garlics beneficial health effects. For best results, aim for around 12 cloves per day and reduce your intake if you experience any side effects, such as heartburn, acid reflux, or increased bleeding.
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Does Garlic Actually Work
Garlic is one of the most widely purchased herbal supplements used to lower cholesterol levels. Research studies involving both animals and humans suggest that garlic can lower cholesterol levels. In most of the studies that produced cholesterol-lowering results, about one-half gram or one gram of garlic was consumed a day. LDL cholesterol levels were very modestly lowered whereas HDL cholesterol was not affected by the administration of garlic.
The cholesterol-lowering abilities of garlic appear to be dose-dependent. That is, the more garlic you take, the lower your cholesterol will drop. In the very few studies that looked at the long-term effects of cholesterol, it appears that the cholesterol-lowering effect of garlic may be only temporary.
Additionally, there is some debate as to which form of garlic is the best in lowering cholesterol levels. Some studies suggest that garlic powder may have lower amounts of allicin, one of the active ingredients in garlic. This, too, remains under debate.
It’s important to note that the studies are very conflicting. While there are many that conclude garlic works well to lower cholesterol levels, there are also others that dispute this, contending garlic is ineffective in lowering cholesterol. Until more studies are conducted, garlic may not be the best choice for you if you’re solely relying on it to lower your cholesterol.
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The #1 Snack To Lower Blood Sugar According To A Dietitian
Though you might have heard the phrase before, you might not be as familiar with the basics of how blood sugar works. After you eat or drink anything that contains calories, your body breaks down the food into simple glucose molecules. This is the form of energy that all of the cells in your body can use, and the hormone insulin acts like a key to allow glucose to get into our cells. To get the energy to your cells, glucose must travel through your blood, hence the term “blood glucose” . Therefore, after you eat, your blood sugar will go up. And if your body runs out of glucose from that meal, your blood sugar will fall. This is natural and happens in all of our bodies.
Certain foods can affect our blood sugar levels more than others. For example, foods high in simple or added sugars like soda, candy and highly processed foods can lead to a sharp increase in blood sugar that quickly burns up and falls just as rapidly. Consistent steep spikes and falls of blood glucose can make it harder and harder for the body to produce insulin. Without enough insulin, our blood glucose can be dangerously high which can damage cells. This is what can lead to type 2 diabetes over time.
How Can We Intake Garlic
It is good to know how you can have garlic. You can do the following to have garlic:
- Cook using garlic.
- Have powered or chopped garlic.
- Crush and have it.
- Use garlic in soups that you have
If you have a problem with the odor and taste of garlic, then you can have garlic supplements which will relieve you from these side effects but give you the benefits.
We think that the above article gave you the relevant information regarding garlic which makes it the ideal food for you to have. It is also good to mention that you must consult your doctor friend before having garlic to decide if it is ideal for the nature of diabetics that you have. This is required as what may suit one may not suit another person. There may be certain other health ailments bothering you which may aggravate having garlic. So, have it after consultation with your doctor.
- https://www.healthline.com/health/diabetes/garlic-and-diabetes#overview1
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Heres A Closer Look At Foods That Reduce Blood Sugar According To An Rdn
Whether you have prediabetes or not, knowing what blood sugars are and how they work is important, as prolonged high blood sugars can lead to chronic illness. The food you eat will metabolize to glucose, or sugar, which fuels your bodys cells to function properly. However, issues occur when the concentration of glucose in the blood is higher than the bodys needs. The key to maintaining steady blood sugar levels is to choose the right foods.
While there are no foods that will cause blood sugar levels to drop dramatically, there are foods that reduce blood sugar average readings over time and will help you avoid drastic spikes. Lets take a look at some of those foods.
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How To Use Black Garlic
Since black garlic is much more pungent than raw, white garlic, Czerwony suggests using black garlic in small and powerful ways to start off.
It may overwhelm other ingredients, she says. I would suggest using it as the central flavor.
Some popular approaches to incorporating black garlic into your diet may include the following:
- Mix it with a balsamic vinaigrette and pair it with a salad, grilled fish or red meat.
- Saute it with a little onion and use it as a garnish.
- Dice and mix it into an olive tapenade.
- Mince and blend it with olive oil and sea salt for dipping bread.
- Mash it into potatoes, hummus or other dips.
For every clove of garlic that a recipe calls for, Czerwony suggests using half that when cooking with black garlic, and then add more as-needed.
Healthy foods still need to taste good, says Czerwony. Garlic is really easy to implement and gives dishes a flavor boost. This will get you to your health goals a little bit faster.
Where can I buy black garlic?
You can find black garlic whole bulbs, peeled cloves, purees and more online, in health food stores and specialty supermarkets. Youll want to store it at room temperature until you open it, and then you should keep it refrigerated for up to a month.