Garlic is a familiar spice in the kitchen, often known for its antibacterial properties and benefits for cardiovascular health. However, a lesser-known benefit of garlic is its contribution to blood sugar control.
Garlic is beneficial for people with diabetes and prediabetes due to the following effects:
Low fasting blood glucose
One of the most noticeable effects of garlic is its ability to lower fasting blood glucose and HbA1c, the average blood glucose level over 2-3 months. These are two important indicators of blood glucose control in the short and long term, according to Eating Well (USA).
Eating garlic regularly may help improve blood sugar levels.
PHOTO: AI
Additionally, garlic or garlic products may also help improve blood sugar control in patients with type 2 diabetes. If garlic is consumed regularly, this effect may appear relatively quickly.
Improve insulin sensitivity.
Besides helping to lower blood sugar, garlic also addresses the root cause of many metabolic disorders, namely insulin resistance. When the body becomes less sensitive to the hormone insulin, glucose is not efficiently transported into cells. This causes blood sugar levels to exceed normal, leading to persistent hyperglycemia.
Several clinical studies have shown that supplementing with garlic for several months can improve insulin sensitivity. This suggests that garlic may help the body use insulin more effectively, rather than simply lowering blood sugar temporarily. The mechanism of this effect is due to garlic reducing oxidative stress, which is a factor that interferes with insulin activity.
Impact on the gut microbiome
A new line of research suggests that garlic may influence the gut microbiome, thereby indirectly impacting blood sugar control. The gut microbiome is not only involved in digestion but also plays a crucial role in regulating metabolism and endocrine function.
The compound allicin in garlic can alter the composition of gut bacteria in a beneficial way. This helps increase GLP-1, a hormone that increases insulin secretion after meals. As a result, it slows down digestion and reduces appetite.
Effects on lipid metabolism
Another benefit of garlic is its ability to simultaneously affect both blood sugar and blood lipids. This is important because blood sugar disorders and lipid disorders often occur together.
Studies show that garlic helps lower total cholesterol and improve blood lipid levels in a beneficial way. When blood lipids are better controlled, the body also improves its ability to use insulin and reduces visceral fat accumulation, according to Eating Well .