Garlic can be a powerful food that can fight multidrug resistant E. bacteria, harmful parasites and chronic inflammation.
Is garlic keto-friendly?
In this blog I’ll cover all you should learn about garlic. I’ll discuss if it’s keto-friendly and the advantages of regular garlic consumption, and other alternatives.
Can You Eat Garlic On A Ketogenic Diet?
Garlic can be eaten when you are on a low-carb diet. One clove of garlic has a gram net carbs, and four calories.
In order to include garlic in my daily diet, I enjoy smashing a couple cloves using a garlic pressand mixing in coconut oil and salt, and using it for salad dressing. It’s a great dressing when you’re eating dinner salad or a steak to eat dinner.
I like eating garlic in the evening because of the constipation that follows can hinder daily activities.
If you’re feeling full after eating fresh garlic, take a look at taking a supplement. A variety of brands sell top-quality supplements made of garlic with the following names:
- Capsules
- Garlic powder
- Extract of aged garlic
- Minced garlic
- Garlic salt
This is a great option if you do not like the flavor of garlic, but would like to reap the health benefits. The supplements usually have more beneficial enzymes as well as proteins than normal garlic, which means you’ll get more value for your money.
Garlic Nutritional Information
One clove of garlic or three grams of garlic contain:
- Four calories
- One gram net carb
- 0.18 grams of protein
- 0.1 milligrams of fiber
- 5 milligrams calcium
- Magnesium is found in one milligram
- 11 . milligrams potassium
- 0.05 milligrams iron
While garlic does contain a few nutrients, its true worth lies in its distinctive components like allicin as well as diallyl disulfide.
Garlic’s health Benefits Of Garlic
Garlic has many health benefits However, here are a few that struck me:
- It can help fight serious infections.
- It’s anti-inflammatory
- Garlic helps improve athletic performance
It is able to fight infections that are dangerous.
The year 2001 was the time The Journal of Microbes and Infection published an article that showed that garlic can help destroy multidrug resistant E. coli. Even if you’re not dealing in the battle against E. coli, this is a testament to the power of garlic.
Instead of drinking a cocktail of pills instead, you can take a bite of garlic and fight E. coli.
Garlic can also help fight fungal infections, such as candida. which is responsible for yeast infections as well as oral thrush. Many people believe that garlic causes constipation because it’s a prebiotic fiber. However, this is only the case in the case of a small intestinal bacteria overgrowth. If the problem is related to yeast the best food you can consume is garlic.
I’d recommend making use of a few cloves while cooking steaks, or when making salad dressing.
It’s Anti-Inflammatory
If you’re currently on the ketogenic diet, and have done extensive research into certain food items and their impact on your body, you’ve probably realized how chronic inflammation can be at the cause of many health problems.
A meta-analysis that was published in The Journal of Nutrition found that eating garlic regularly decreases the amount of creactive protein found within your body. This is the principal protein your body releases when it’s affected by inflammation.
Garlic consumption can reduce your chance of developing common diseases, such as cancer. According to the National Cancer Institute even recognizes garlic as an effective anti-cancer substance. This isn’t an unintentional study that shows garlic’s anti-cancer properties. Institutions of all sizes are recognizing the power of garlic.
Garlic fights cancer since it blocks nitrosamines which are carcinogens.
Garlic Enhances Athletic Performance
The Journal of the International Society of Sports Nutrition published the results of a double-blind study in the year 2015 which found that eating just 900 milligrams garlic boosts the Vo2 max of 2.7 percent.
This may not sound too exciting but it could increase performance.
Vo2 max is an indicator of the maximum amount of oxygen that your body is able to use while exercising. That means you’re receiving 2.7 percent more oxygen per minute. This is an enormous amount of oxygen added over the course of an hour-long training session or sports game.
You can take a break for shorter times since your body is able to use more oxygen and is able to perform better.
That’s not even eating less than a gram garlic.
The reason garlic enables you to absorb and utilize more oxygen in the cell is that it decreases inflammation. The reduced inflammation opens up pathways that allow the body to function in the way it is supposed to.
It’s a good idea to take an intake of garlic for a couple of hours prior to going to the fitness center or playing in a match. In this way, you’ll increase the Vo2 max of your body without adding weight.
Now that we’ve learned about the health benefits raw garlic can bring Let’s explore some delicious keto-friendly recipes for garlic.
Keto-Friendly Garlic Recipes
Here are a few of my personal favorite keto garlic recipes:
Keto Mushroom and Garlic Sauce
This delicious garlic sauce is the ideal side dish to accompany the steak. It can be eaten by itself since it’s loaded with fat, no carbs and all the health benefits of garlic.
To make the recipe you’re going to require:
- One onion
- Five cloves garlic
- 300 grams of mushroom
- 2 tablespoons parsley
- A teaspoon of butter
- The cream contains 400 milliliters
In the beginning, you’ll need to cut thinly your onion the garlic, mushrooms, and parsley.
Then, place the butter to one tablespoon in the pan over high heat. Add your garlic and onions. Then, cook them until they have an golden hue, then you can add the mushrooms. When your mushrooms are cooked then add your chopped parsley and 400 milliliters cream. Mix until it is an even consistency. Then have a blast!
Keto Garlic Bread
The keto garlic bread recipe is delicious snack option when you’re feeling hungry for carbs. To make this dish, you’ll require:
- One cup of mozzarella cheese
- A teaspoon of Parmesan cheese
- Half an almond flour cup
- 2 tablespoons cream cheese
- A tablespoon or so of powdered garlic
- 1 teaspoon baking powder
- The cloves of garlic
- One egg
- A teaspoon of chopped parsley
- 1 tablespoon butter
Begin by heating your oven to 400 degrees F. Then, in an enormous microwave-safe bowl put your almond flour, mozzarella cream cheese, and baking powder. Then, microwave it for one minute.
Once you’ve taken it removed from the microwave add the egg, mix it until it resembles dough. Then, spread the dough onto an oven tray that is non-stick.
Add the butter into a bowl along together with the parsley, garlic as well as chopped Parmesan cheese. It is important to mix this tasty topping and then place it on the bread. The final step is placing your bread in the oven at 400 degrees within 15 to 20 minutes.
Keto Butter Garlic Squid
To make the recipe you’ll require:
- 50 grams butter
- One chopped spring onion
- Seven cloves of garlic in raw form
- Parsley, 2 Tablespoons
- 10 pieces of Squid
Add butter and chopped spring onion as well as garlic and parsley into the hot pan. Give it a good stir. After that, add your raw squid after the garlic turns a golden brown hue. Cooking the squid takes just 2 minutes. When it’s cooked, transfer it onto a plate.
When it’s still warm you can grate cheese over it, so that it melts, giving the taste of cheese.
What are some alternatives to Garlic On Keto?
If you’re in search of garlic alternatives to add flavor to your keto diet, take a look at the following.
Chives
100 grams of chopped chives comprise 4.4 grams of carbs net and just 30 calories which makes it a keto-friendly alternative to garlic. Chives also contain a significant quantity of micronutrients, including Vitamin C and riboflavin, and beta carotene, which boosts immunity.
Onion
Onion is a delicious option to garlic. Onions, 100g are packed with nine grams of carbohydrates which is considerably higher than chives and garlic However, you’ll not be eating several portions of onion chopped at once because most recipes call for 25-30 grams. This won’t force you out of ketosis.
Spring Onion
If you’re not a huge fan of onions, or are looking for a healthier alternative that is lower in carbs look into spring onion. One hundred grams of spring onions contain seven grams of carbohydrates, 0.4 grams of fiber and 32 calories.
The spring onion also has lots of fiber from the diet along with vitamin C, calcium and vitamin C.
Want to know more about keto-friendly foods? Check out our articles on are beets keto? carrots keto are they keto?, can onions be keto are they keto? Are mushrooms keto and honey keto?
Final Words on Garlic Eating Keto
Raw garlic is an incredibly potent vegetable that is a must for keto-skeptics. It combats inflammation, bacterial infections and enhances athletic performance. In addition, there’s only one gram of carbohydrates in garlic.
It is possible to incorporate it into the diet of your choice by making a creamy tomato sauce or ketobread, or garlic squid. If you’re looking to change things up, try alternative options like chives, onion and spring onions.
