Garlic could be your secret weapon to keep blood sugar and cholesterol levels low 

Whether  freshly diced, sprinkled, or pickled in oil, incorporating garlic into your diet regularly can help keep both blood sugar and cholesterol levels in check. supplement

A meta-analysis of 22 previous studies, including 29 randomized controlled trials, by researchers from Southeast University and Tibet Minzu University in China confirmed that garlic consumption  is associated with lower levels of glucose and certain fat molecules. 

Glucose and lipids are important nutrients for the body that provide energy and form the basis of various building blocks. In modern diets, we often consume too much of a good thing, increasing the risk of health problems. Many other lifestyle choices, from alcohol consumption to exercise habits, can also affect the body's sugar and fat levels.  "In healthy people, glucose and fat metabolism are precisely regulated,"  the researchers wrote in their published paper.  

Garlic has long been associated with  health, and in individual studies has been  linked to regulating lipids as well as blood glucose levels. 

Looking at the studies as a whole, the team confirmed that the effects remain positive. People who include garlic in their diet were found to have lower blood glucose levels, indicating better long-term glycemic control, more so-called "good" cholesterol in the form of high-density lipoproteins (HDL) and less so-called "bad" cholesterol. "They also showed lower cholesterol or lipoproteins with low density (LDL) and lower cholesterol levels overall. supplement

Interestingly, triglyceride levels did not seem to be affected. While the data is not comprehensive enough to prove a direct causal relationship -- that you need to chew  more garlic to directly reduce your risk of heart disease -- the association strongly suggests that this common herb is a tasty way to control blood sugar and lipid levels. 

Further and more targeted research could help shed light on exactly what's going on here. The studies included in the meta-analysis lasted from three weeks to a year and included studies using several different forms of garlic, including raw garlic, aged garlic extracts, and garlic powder tablets. 

 

When it comes to this relationship, the various active ingredients in garlic are thought to help in a variety of ways, including by reducing oxidative stress, a type of cellular wear and tear  that can lead to problems such as cardiovascular disease.  Garlic also contains an antioxidant compound called alliin, which has previously been linked to regulating blood sugar levels, blood lipids, and  gut microbiota. The results presented here may be caused by a combination of multiple effects. 

It is clear that what we eat has a major impact on our health, for better or worse. Now there is even more reason to add garlic to the list of foods to include in your diet. READ MORE