What Benefits Are Missed if You Never Eat Garlic Again?

by Max Resnick

 

                                                     garlic nutrients affects low fodmap diet wellness

 

If you completely restrict high FODMAP foods from your diet for an extended period of time, the composition of your gut microbiome will shift. This is frequently discussed in low fodmap circles, including a recent study by Monash University. Nutritional ramifications from dietary restriction, on the other hand, is not as frequently discussed in the context of the low FODMAP diet. This blog post will provide an overview on some of the health-promoting, bioactive compounds featured in garlic that your body will miss out on if you continue to restrict this top-tier superfood from your diet.

FODZYME'S Impact on the Nutritional Status of Garlic

When you eat garlic with FODZYME, you are simply breaking down the fructan content. In a recent Instagram post, we discussed how garlic contains at least 2,306 unique chemical compounds [1, 2, 3]! FODZYME will break down the fructan content, which leaves at least 2,305 compounds that you shouldn't have to restrict from your diet just because fructan bothers you. 

Garlic as a "Superfood"

The term "superfood" is thrown around so often, that it seems like almost every food could be considered "super." Garlic, however, completely earned its right to be deemed a "super" food due to its phytonutrient-packed nature. Phytonutrients are compounds found in plants that are believed to impact human health. Many of these important bioactive compounds in garlic contain sulfur.

Organosulfur compounds are known for health-promoting effects [4], and these compounds are simply organic molecules that contain sulfur [5]. Plants like garlic and onion in the Amaryllidaceae family are rich in organosulfur compounds [6]. The distinct smells of alliums such as garlic, onion, and shallots are due to various organosulfur constituents of these plants. These plants are dense sources of organosulfur compounds, especially garlic.  

Garlic's Organosulfur Compounds in Action

Garlic's unique health promoting compounds prominently includes allicin, a sulfur-rich molecule that may aid in slowing the progression of cardiovascular disease [1] and is responsible for garlic’s distinct aroma. 

Fresh garlic contains an amino acid called alliin. When the clove is crushed, chewed, or chopped, an enzyme called alliinase is released. Alliin and alliinase form a byproduct that creates allicin [7]. Many health authorities recommend letting chopped garlic sit for a few minutes, as the allicin content increases over a span of 10-or-so minutes [8]. Cooking garlic reduces its organosulfur content.

Diallyl disulfide and s-allyl-cysteine are two other organosulfur compounds in garlic that have extensive documentation in nutritional science [4,9]. These compounds show very promising results in managing the oxidative stress and neuro-inflammation that are implicated in neurodegenerative diseases [9]. 

Key Takeaways

Garlic is extremely healthy and should not be restricted due to one's own trouble with the fructan content. There are thousands of active compounds in garlic that modulate metabolic and physiological activity in the human body. There is ample evidence to suggest that garlic and its organosulfur compounds with potent antioxidant effects will aid in the fight against cardiovascular and neurodegenerative diseases.

Lastly, organosulfur compounds aren't the only health promoting aspects of garlic. Luteolin is a flavone in garlic with reported protective effects in cardiovascular disease [10]. The nutritional status of garlic is just beginning to be uncovered, as there are still thousands of compounds to document and investigate. By using FODZYME, you'll only miss out on the fructan content of garlic. Using FODZYME with garlic is a step up compared to permanently removing this food from your diet, especially when you consider garlic's phytonutrient-dense status.

References

1] Barabási et al. The unmapped chemical complexity of our diet. Nat Food 1, 33–37 (2020). https://doi.org/10.1038/s43016-019-0005-1 ; https://www.nature.com/articles/s43016-019-0005-1

2] FooDB. Garlic http://foodb.ca/foods/FOOD00008 (data dump 06/29/2017, ID=8, 2017).

3] FooDB. Soft-necked garlic http://foodb.ca/foods/FOOD00850 (data dump 06/29/2017, ID=880, 2017).

4] Ruhee, Ruheea Taskin et al. “Organosulfur Compounds: A Review of Their Anti-inflammatory Effects in Human Health.” Frontiers in nutrition vol. 7 64. 2 Jun. 2020, https://www.frontiersin.org/articles/10.3389/fnut.2020.00064/full; doi:10.3389/fnut.2020.00064

5] Block, E. (1978). Reactions of Organosulfur Compounds. Academic Press. ISBN 0-12-107050-6.

6] Goncharov, Nikolay V., et al. “Organosulfur Compounds as Nutraceuticals.” Nutraceuticals (Second Edition), Academic Press, 29 Jan. 2021, https://www.sciencedirect.com/science/article/pii/B9780128210383000549?via%3Dihub.

7] Borlinghaus, Jan et al. “Allicin: chemistry and biological properties.” Molecules (Basel, Switzerland) vol. 19,8 12591-618. 19 Aug. 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6271412/ ; doi:10.3390/molecules190812591

8] American Chemical Society. "Recipe For Healthy Garlic: Crush Before Cooking." ScienceDaily. ScienceDaily, 21 February 2007. <www.sciencedaily.com/releases/2007/02/070220034516.htm>.

9] Zarezadeh et al. Garlic active constituent s-allyl cysteine protects against lipopolysaccharide-induced cognitive deficits in the rat: Possible involved mechanisms. Eur J Pharmacol. 2017 Jan 15;795:13-21. https://pubmed.ncbi.nlm.nih.gov/27915041/ ; doi: 10.1016/j.ejphar.2016.11.051. 

10] Luo, Y., Shang, P. & Li, D. Luteolin: a flavonoid that has multiple cardioprotective effects and its molecular mechanisms. Front. Pharmacol. 8, 1–10 (2017).