Just 8 Calories in 2 Cloves Garlic Yet Packed with Nutrients

Understanding Garlic Nutrition and Calories

For its immense flavor payoff, garlic is surprisingly low in calories and rich in vital nutrients. Lets examine the calorie count and health properties of different garlic types to learn how best to harness benefits.

Calories in Raw Garlic

In its most common fresh form, garlic is very low-calorie. Nutrition info per clove of raw garlic includes:

• 4 calories
• 1 gram carbs
• 0.2 grams protein
• No fat

So two average cloves of raw garlic contain just 8 calories total. Despite minimal calories, garlic packs helpful bioactive compounds like allicin and flavonoids.

Garlic Cloves vs. Garlic Powder

With differing water content, garlic powder concentration alters nutrition profile slightly. Per teaspoon:

• Raw garlic: Roughly 5 calories per clove
• Garlic powder: 8 calories

So garlic powder contains a few more calories per standardized measure, though cloves vary in size. But both supply beneficial plant nutrients.

Calories in Garlic Oil

Extracting garlics aromatic oils into a liquid fat base also impacts its calories and nutrition. One teaspoon garlic oil provides:

• 45 calories
• 5 grams fat

The overall calorie difference is small for the amount of oil used in most recipes. And garlic oil retains potent antimicrobial sulfur compounds from the cloves.

Calories in Garlic Supplements

In supplemental form for targeted health benefits, garlic calories depend on the products inactive added ingredients. For example:

• Garlicin cardio: 5 calories per capsule
• Kyolic aged garlic extract: 0 calories per capsule

As concentrates meant for precision dosing, calories in garlic supplements are minimal in the context of total daily intake.

Weight Control Benefits of Garlic

With evidence limited, garlic shows potential to assist weight management in a few key ways when included as part of an overall healthy lifestyle pattern.

Appetite Suppression

Rodent research indicates garlic may help curb overeating by regulating hunger-related neurohormones in the hypothalamus. More human data is needed however.

Fat Cell Formation

Specific sulfur compounds from garlic appear able to inhibit production of new fat cells in cell models. This may ultimately support weight maintenance long-term.

Fat Oxidation

Some emerging research shows promise for garlic to boost fat tissues oxidative capacity at rest and during exercise. This can promote utilizing fat for fuel.

Cholesterol Improvements

Robust evidence demonstrates raw garlic or aged extract can lower LDL and total cholesterol. This helps support heart health alongside lifestyle changes.

Blood Sugar Regulation

Preliminary studies indicate garlic may reduce fasting blood sugars and improve HbA1c in those with diabetes when taken for at least three months.

By targeting multiple interconnected mechanisms, garlic as part of antioxidant-rich eating pattern could provide adjunct support for long-term weight management for some individuals.

Maximizing Nutrition and Bioactivity from Garlic

Preparing garlic properly helps retain or even enhance the functional nutrition of this pungent vegetable. Consider these evidence-based tips:

Crush Raw Cloves

Crushing or chopping fresh garlic triggers an enzyme reaction increasing formation of beneficial compounds like allicin. Let sit 10+ minutes before cooking.

Microwave Briefly

Heating whole garlic cloves for 60-90 seconds boosts antioxidant levels. Cool before incorporating into recipes.

Roast Garlic Cloves

Roasting mellows garlic flavor while producing high levels of water-soluble antioxidants like phenolics and flavonoids.

Infuse Garlic Oil

Steeping crushed garlic in vegetable oil for days to weeks extracts bioactive sulfur compounds into the oil for maximum potency.

Opt for Aged Extracts

Aged garlic extracts made though prolonged soaking create stable, highly bioavailable compounds for supplements.

Following these simple garlic preparation tips can help boost utilization of its diverse healing nutrients.

Reaping Cardiovascular and Immune Health Benefits

A daily low-calorie garlic addition can do more than just please your palate. Extensive research supports cardiovascular and immunity advantages as well.

Heart Health

Robust clinical trials demonstrate garlic especially aged extracts significantly improves cholesterol while decreasing hypertension and platelet aggregation. This benefits heart disease risk.

Immune Function

Lab studies show garlic has direct antimicrobial effects against common bacteria, viruses, protozoa and fungi, validating its traditional use to fight infection.

Inflammation Reduction

Bioactive cycling sulfur compounds formed from allicin in garlic can mitigate multiple inflammatory pathways underlying chronic diseases.

Detoxification Support

Garlic boosts production of Phase II liver detox enzymes important for neutralizing and clearing environmental pollutants and oxidative stressors.

Via these interlinking mechanisms, regularly consuming garlic clove or two provides measurable systemic and protective health advantages with minimal calorie cost.

Using Garlic Safely and Effectively

Adding flavorful garlic to your eating pattern is generally very low-risk. But be mindful of these precautions and interactions:

• Avoid giving raw garlic due to intestinal damage and anemia risk
• Reduce garlic intake before some surgeries for bleeding risk
• Hold garlic supplements ahead of procedures as they prolong bleeding
• Check for interactions with blood thinners, HIV drugs, cyclosporine

Unless you have a specific medical condition or nutrient sensitivity, enjoying garlic poses little downside for the huge upside of its protective bioactive nutrients. Just be attentive to your individualized needs.

The Takeaway on Garlic Calories and Nutrition

Delivering a mere 4-8 calories per clove, garlic offers an ultra low-calorie way to majorly boost nutrition and health defending properties in your diet. Careful preparation like crushing, microwaving or roasting helps unlock garlics full stable of cardio-supportive, antimicrobial and anti-inflammatory effects.

So dont be afraid to be generous with garlic. With near zero calories per clove, you can pack a true nutritional powerhouse into meals while benefiting weight control and wellness goals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.