For thousands of years, garlic has been used not just as a flavorful culinary ingredient, but also as a medicinal remedy. Modern research is now confirming many of the health benefits associated with this pungent bulb and its most convenient form - garlic powder.
Garlic powder contains concentrated amounts of the same beneficial plant compounds found in fresh garlic, in an easy-to-use, shelf-stable product. Regularly consuming garlic powder can provide antioxidants, anti-inflammatory effects, antimicrobial properties, and other health-promoting effects.
Garlic Powder Provides a Concentrated Source of Nutrients
Garlic powder is made from dehydrated, ground garlic cloves. It contains many of the same nutrients and health-promoting compounds as fresh garlic, in a more concentrated form.
Just one tablespoon of garlic powder contains decent amounts of vitamins C and B6, as well as minerals like manganese, calcium, and selenium. It also provides antioxidants and sulfur-containing compounds like allicin, which are thought to be responsible for many of garlic's therapeutic effects.
Including garlic powder in your diet can help increase your intake of these beneficial nutrients. It can be a great way to boost the nutritional value of dishes like soups, sauces, meats, and vegetable dishes.
Garlic Powder May Help Lower Cholesterol and Blood Pressure
Consuming garlic powder may help lower cholesterol levels and reduce high blood pressure, two major risk factors for heart disease.
Several studies have found garlic powder supplements to lower total and LDL cholesterol by around 10–15%. High doses may be needed to get the full benefits.
Research also shows that garlic powder can reduce systolic and diastolic blood pressure by 3–5 mm Hg in people with high blood pressure. This reduction is similar to some blood pressure-lowering medications but with fewer side effects.
The effects on cholesterol and blood pressure could significantly reduce the risk of heart attacks, strokes, and other cardiovascular conditions.
It Contains Anti-Cancer Compounds
Garlic powder is rich in antioxidants and sulfur-containing compounds that may have anti-cancer properties.
These beneficial plant compounds can help reduce oxidative damage, inflammation, and cellular mutations involved in cancer development.
Human and animal studies suggest that increased garlic intake is associated with a reduced risk of certain cancers, including colon, stomach, esophagus, pancreas, and breast cancer.
However, more research is needed to understand garlic's full anti-cancer potential.
Garlic Powder May Strengthen the Immune System
Regularly eating garlic powder may help strengthen your immune system and protect against infections.
When garlic is crushed, chopped, or chewed, it produces allicin — a compound that has antiviral, antibacterial, and antifungal effects.
Studies show that garlic extract supplements may reduce the frequency and length of colds. Other research found that garlic supplements helped strengthen the immune response in people with HIV.
More human research is needed, but garlic's antimicrobial effects make it a potential natural remedy for colds, flu, and other infections.
It Contains Compounds That Support Digestion
The fiber, iron, and antioxidants in garlic powder may promote better digestion and gut health.
Fiber moves slowly through the digestive tract, helping improve motility and regularity. The prebiotics in garlic may also help nourish beneficial gut bacteria.
Plus, garlic has natural antibacterial effects against harmful pathogens that can cause stomach issues. This includes bacteria like H. pylori, a common cause of ulcers.
Consuming garlic powder may relieve constipation, improve digestive motility, and protect against gut infections.
It May Help Protect Brain Health and Prevent Cognitive Decline
Oxidative damage and inflammation are implicated in age-related cognitive decline and neurodegenerative diseases like Alzheimer's.
The powerful antioxidants in garlic powder help prevent oxidative damage to brain cells. Human and animal studies suggest it may guard against dementia and Alzheimer's disease.
One study in people with Alzheimer's found that aged garlic extract slowed the progression of cognitive decline. More research is needed, but garlic powder shows promise for protecting brain health.
Garlic Powder May Help Detoxify the Body
Garlic contains sulfur compounds that support the body's natural detoxification process.
These compounds boost the production of glutathione, a major antioxidant that plays a central role in detoxification.
Garlic may also limit exposure to heavy metals like lead, arsenic, and cadmium — toxic substances that can accumulate in the body over time.
Its antiviral and antibacterial properties can further support the body's ability to eliminate harmful pathogens.
It Provides Antioxidants That May Boost Athletic Performance
Early civilizations fed garlic to athletes and laborers to reduce fatigue and enhance performance.
Some of this benefit may come from garlic's ability to boost exercise tolerance — meaning you can exercise longer before fatigue sets in.
One reason for this is thought to be garlic's antioxidant content. Antioxidants help limit exercise-induced oxidative damage that contributes to muscle fatigue.
While human research is limited, animal studies clearly demonstrate garlic's ability to boost endurance during exercise.
Potential Side Effects of Garlic Powder
Garlic powder is generally well tolerated but may cause bad breath or body odor. It can also elicit nausea, heartburn, gas, vomiting, and diarrhea when consumed in large amounts.
People taking blood-thinning medications like warfarin should keep intake moderate and consistent. Suddenly increasing intake may increase bleeding risk.
As with any supplement, speak to your healthcare provider before significantly increasing garlic powder intake if you take any medications or have ongoing health issues.
How to Add Garlic Powder to Your Diet
Garlic powder makes it easy to add flavor and nutrients to many different dishes. Here are some delicious ways to use it:
- Sprinkle on meats, seafood, or vegetables before roasting or baking.
- Whisk into dressings, dips, and sauces.
- Mix into burger patties or meatloaf.
- Add to scrambled eggs, omelets, or frittatas.
- Stir into soups, stews, and chilis.
- Combine with olive oil as a bread or pizza crust dip.
- Rub onto naan, pita, or garlic bread before baking.
- Mix with melted butter and use as a popcorn topping.
- Add to mashed cauliflower or potatoes.
Aim for 1⁄4–1⁄2 teaspoon per serving. Buy garlic powder from a reputable brand and store it in an airtight container away from heat, air, and sunlight.
Frequently Asked Questions
How much garlic powder should I eat per day to get the health benefits?
Most research suggests having around 1-2 cloves of fresh garlic per day, which equals around 1⁄4-1⁄2 teaspoon of garlic powder. Consuming garlic powder within this recommended daily amount provides a safe and effective way to get beneficial compounds like allicin and sulfur-containing antioxidants.
Does cooking with garlic powder reduce its health benefits?
Cooking garlic powder at low-to-moderate temperatures for short periods preserves most of its beneficial compounds. High heat for prolonged periods may start to break down important compounds like allicin. For maximum benefits, add garlic powder near the end of cooking.
Can garlic powder help lower blood pressure?
Yes, human studies show garlic powder supplements can help lower blood pressure, especially in people with hypertension. The effect seems equivalent to some blood pressure-lowering medications. Garlic’s sulfur compounds like allicin promote vasodilation and may reduce hypertension.
Does garlic powder have any side effects?
Garlic powder is generally well tolerated, but large amounts may cause digestive upset like nausea, gas, heartburn, or diarrhea. It can also interact with blood thinners, so be mindful of consumption if taking these medications. Check with your doctor before significantly increasing intake.
What's the best way to incorporate garlic powder into meals?
Garlic powder is very versatile. It can be sprinkled on meats, seafood, or vegetables before roasting, added to dressings and dips, or stirred into soups, stews, and sauces. For maximum flavor and health benefits, aim to use fresh garlic powder and add it near the end of cooking.
Conclusion
Garlic powder provides a simple way to add concentrated nutrition and flavor to recipes. It contains beneficial plant compounds that may help lower cholesterol, blood pressure, and inflammation.
Garlic powder may also promote immune health, gut health, detoxification, brain function, and exercise performance.
Overall, regularly consuming garlic powder appears to offer a variety of science-backed health benefits.