Garlic has long been valued for its culinary and medicinal properties, and growing research suggests it may also help support healthy blood sugar levels by improving insulin function. While it is not a treatment or cure for diabetes, experts say the way garlic is prepared can influence its potential health benefits.
Why garlic may help
Garlic contains alliin, a natural sulphur compound that is converted into allicin when the cloves are crushed or chopped. Allicin is believed to improve insulin sensitivity and support insulin secretion, helping the body regulate blood glucose more effectively. Its antioxidant and anti-inflammatory properties may also help reduce damage associated with prolonged high blood sugar.
Raw or cooked: Which is better?
According to nutrition experts, raw, crushed garlic provides the highest amount of allicin.
To maximise its benefits:
Crush or chop garlic first.
Let it rest for 5–10 minutes before eating or cooking. This gives the enzyme alliinase enough time to convert alliin into allicin.
If cooking, add garlic towards the end of the cooking process, as prolonged high heat can reduce allicin levels.
Easy ways to include garlic
You can add crushed garlic to:
Chutneys and yoghurt dips
Salads with lemon juice and olive oil
Soups after cooking
Dal and vegetable dishes just before serving
For curries and stir-fries, crushing the garlic and allowing it to rest before adding it later in cooking may help preserve more of its beneficial compounds.
How much is enough?
While there is no universal recommendation, many nutrition experts suggest one to two cloves of garlic per day as part of a balanced diet. People taking blood-thinning medication, preparing for surgery, or those with digestive conditions should consult a healthcare professional before significantly increasing their garlic intake.
