The opinion of… Caterina Palocci, nutritionist
During the last Wellness Food Festival on 29 and 30 September, the nutritionist biologist and co-founder of AINC – Italian Association of Nutritionists in the Kitchen Caterina Palocci held an interesting in-depth study on the properties of black garlic. Here is an excerpt:
Q: Black garlic is, in fact, black. Why this color?
A: The color of the product should not scare you because it is due to a reaction, that of Maillard (also known as a non-enzymatic browning reaction), of which we know the products very well: the color and smell of freshly baked bread are an example. In the case of garlic, the color is darker because the product is kept under controlled temperature and humidity conditions for a period of 60 days.
Q: Fermented or matured product? What is the most correct terminology?
A: To date, studies speak of fermentation, although the microorganism responsible for this process has not yet been discovered. So for now we limit ourselves to talking about the maturation of garlic.
Q: Are there any nutritional differences compared to white garlic?
R: White garlic has several proven positive effects on health: it is hypotensive, antibacterial, anthelmintic, antioxidant and anti-thrombotic. The problem is that due to its very strong taste and smell it is difficult to consume it raw as it is necessary to take advantage of its benefits. The maturation process modifies the compound called “allicin”, the one responsible for the pungent taste, which we no longer find as such in the final product, and increases the amount of simple sugars. The result is a garlic with a more pleasant taste, even raw, and more digestible. In addition, the bioactive ingredients are multiplied in black garlic: the concentration of polyphenols and flavonoids is respectively approx. 4 and 13 times higher than Voghiera PDO white garlic, which corresponds to an antioxidant power 17 times greater (data from the SVEB laboratories of the University of Ferrara). Antioxidant power, i.e. inhibitor of oxidative damage related to cell aging and various diseases, first and foremost cardiovascular diseases.
Q: There is more and more talk about black garlic as a superfood. What are the benefits of black garlic?
A: The latest human and human cell studies in vitro have shown that black garlic has several positive biological activities. In addition to the antioxidant action already mentioned, the product has been shown to have
• Antitumor activity: increases the toxicity of cancer cells (for lung, breast, stomach and liver carcinomas), stops their cell cycle and initiates their destruction (colon cancer cells and leukemia cells);
• Anti-inflammatory activity: reduces the formation and proliferation of inflammatory molecules;
• Effects on lipid levels: increases HDL levels, i.e. good cholesterol.
Q: Black garlic can be an everyday food. How can we balance it in the daily menu?
A: Considering that its nutrient quantities are low – per 100 g of product we have 243 kcal, 0g of fat, 45 g of carbohydrates (of which 19 g of sugars), 14 g of protein, 2.1 g of fiber and a minimum intake of salt, only 0.01 g – its use in culinary recipes does not change the balance of the course: for two wedges we are talking about approx. 20 kcal. We can therefore use it without worrying!
