Garlic is not just a spice that adds flavour and aroma to cooking; it has long been known for its medicinal qualities. It turns up in almost every kind of dish, from fries and fish and meat curries to soups and pickles, and many people eat raw garlic every morning to control their weight or boost immunity.

Interest has grown recently in garlic's possible benefits for controlling diabetes. Research suggests that some active compounds in garlic may help the body use insulin better and keep blood sugar levels in check. The question is whether raw or cooked garlic does more good.

Garlic contains allicin, an important sulphur compound with antioxidant and anti-inflammatory properties. Studies have found it may help reduce inflammation in the body, keep blood vessels healthy and lower the risk of heart disease.

When inflammation is low, the body can respond relatively better to insulin, which may give some help in keeping blood glucose under control. But garlic is not a substitute for diabetes medicine; it should be seen as part of a healthy diet.

Many people think that simply peeling a clove and eating it gives all the benefits. In reality it is a little different.

Garlic contains two substances, alliin and alliinase. When garlic is chopped, crushed or cut, the two come into contact and form allicin.

Allicin takes a little time to form. So leaving crushed or chopped garlic exposed to the air for about 10 minutes before eating or cooking it improves the chance of allicin forming.

According to experts, the following method can be used to get garlic's possible benefits:

• Peel the garlic and chop or crush it.
• Leave it in the air for 10 minutes.
• Then eat it raw if you like, or use it in cooking.

Those who cannot bear the sharpness of raw garlic can eat it mixed into cooking. Long cooking at high heat may destroy part of the allicin, but garlic's other beneficial components remain.

Eaten regularly in moderate amounts, garlic may help reduce inflammation, help keep blood vessels working normally, benefit heart health, help keep cholesterol in check and play a role in boosting immunity.

Raw garlic does not suit everyone equally. People with indigestion, gastric problems, acidity or ulcers may feel more discomfort from raw garlic, and cooked garlic is relatively better for them. People taking blood-thinning medicine or due to have surgery soon must consult a doctor before regularly eating large amounts of garlic, because too much garlic can increase the risk of bleeding.

Garlic is a nutritious and useful food which, as part of a healthy diet, may help reduce the risk of diabetes and other long-term diseases. To get the most from it, make a habit of crushing or chopping it and leaving it for 10 minutes before eating.

Based on reports by NDTV and Healthline.

Source: Jagonews24. First published in Bengali on The Agro News.