Black Garlic: Sweet, Jelly-Like and Packed with Health Benefits, Experts Explain

New Delhi, December 22, 2025 If you’ve ever bitten into raw garlic expecting a sharp, pungent taste, black garlic may come as a delightful surprise. Deep black in color, with a soft, jelly-like texture and a subtle balsamic sweetness, black garlic is far milder on the palate than raw garlic and leaves no lingering odor. This unique version of garlic has gained popularity not just for its taste, but also for its potential health benefits. Black garlic is created by slowly aging whole bulbs of regular garlic under controlled heat and humidity for several weeks. This careful process, similar to fermentation, changes the chemical composition of the garlic. The cloves turn dark, sticky, and mellow in flavor while retaining the nutritional profile of the original garlic. Despite its dramatic appearance, black garlic starts as the same garlic commonly used in kitchens across the country. Experts note that black garlic is rich in antioxidants. According to dietician Vidhi Chawla, raw garlic contains allicin, which gives it its strong smell and antimicrobial properties, but allicin is unstable and can be harsh on the stomach. During the aging process, much of this allicin transforms into S-allyl cysteine (SAC), a stable antioxidant that is easily absorbed by the body. This makes black garlic gentler on digestion and suitable for regular consumption, especially for those with sensitive stomachs or conditions like acid reflux. Dr. Karthigai Selvi, head of clinical nutrition and dietetics at Gleneagles BGS Hospital, explains that black garlic can be easier to include in daily diets for people with GERD, as it is less likely to aggravate acidity. Nutritionist Lovneet Batra adds that black garlic may help support heart health, strengthen immunity, aid liver function, and even combat oxidative stress from pollution. It is commonly recommended to consume one to two cloves a day, either on their own or added to meals and spreads. Chefs are also experimenting with black garlic in culinary creations, with dishes like black garlic chicken tikka becoming popular in restaurant menus. While black garlic is touted for its potential anti-cancer and anti-inflammatory properties, researchers caution that more evidence is needed to confirm these claims. Dr. Sudeep Khanna of Indraprastha Apollo Hospitals notes that laboratory studies suggest black garlic may help reduce pro-inflammatory cytokines and scavenge free radicals, but it should not be seen as a cure. Experts stress that black garlic should be considered a supportive food, not a miracle ingredient. A balanced diet and consistent healthy lifestyle are essential for overall well-being. Dr. Selvi emphasizes, “No single food can replace medication or reverse disease. Black garlic is a beneficial addition, but it works best when part of a consistent, healthy routine.” Vidhi Chawla echoes this, noting that its effects are preventive and incremental rather than transformative. Available online through e-commerce platforms, black garlic is priced between Rs 250 and Rs 400 for 100 grams. It offers a flavorful, gentler alternative to raw garlic while providing antioxidants and nutrients that may support general health. However, those on blood-thinning medications should exercise caution, just as they would with regular garlic. In summary, black garlic stands out as a sweet, mellow, and nutrient-rich version of a common kitchen staple. Its unique flavor, digestive ease, and potential antioxidant benefits make it a valuable addition to a balanced diet. Still, experts remind consumers to view it as one part of a healthy lifestyle rather than a shortcut to wellness. Black Garlic: Sweet, Jelly-Like and Packed with Health Benefits, Experts Explain If you think all garlic tastes sharp and pungent, black garlic might surprise you. Unlike regular garlic, it is deep black, soft, and jelly-like, with a mild, balsamic sweetness. It’s easy to eat, doesn’t leave a strong odor, and is gaining popularity among wellness enthusiasts for both its taste and health benefits. Black garlic is made by slowly aging whole bulbs of regular garlic under controlled heat and humidity for several weeks. This process transforms much of the allicin in raw garlic into S-allyl cysteine (SAC), a stable antioxidant that’s easy to absorb. Experts say this makes black garlic gentler on the stomach, especially for people with acid reflux or sensitive digestion, while still supporting overall health. Dietician Vidhi Chawla explains that black garlic’s antioxidants may help with heart health, immunity, liver protection, and reducing inflammation. Nutritionist Lovneet Batra adds that it can also combat oxidative stress caused by pollution. Typically, one to two cloves a day is recommended, either eaten directly or added to meals, spreads, and even special dishes in restaurants, like black garlic chicken tikka. While black garlic is sometimes praised for anti-cancer or anti-inflammatory effects, experts stress that it is not a cure or “magic superfood.” Dr. Karthigai Selvi emphasizes that black garlic is best seen as a supportive food, part of a balanced diet and consistent healthy lifestyle. People on blood-thinning medications should exercise caution, just as with regular garlic. Priced between Rs 250 and Rs 400 for 100 grams online, black garlic is a flavorful, health-friendly alternative to raw garlic. Its sweet taste, digestibility, and antioxidant content make it a valuable addition to daily meals, helping boost overall wellness when enjoyed in moderation and as part of a balanced routine.