Should garlic be eaten raw or cooked?

Garlic is a popular ingredient enjoyed for both its powerful health benefits and unique flavor. Before adding to recipes, it is baked or roasted or sautéed. For this reason, many people are unsure whether raw garlic is good to consume. Cooking garlic alters its taste and texture, making it creamier, milder, and softer and giving it a more subtle aroma and flavor. It can also be enjoyed raw rather than cooked.

Raw garlic has a strong and more pungent flavor. It can be eaten safely and can make a great addition to dishes. Raw garlic is often added to sauces, dip, and dressings. As compared to cooked garlic, raw garlic has more benefits and improves several aspects of health.

Benefits of raw garlic –

Garlic is a good source of allicin, a sulfur-containing compound that has many health benefits. When fresh garlic is crushed or chopped allicin is produced that is responsible for the distinct taste and smell of the garlic. As per some research, allicin helps to boost the immune system. It provides some protection against cancer and heart disease. Studies have shown when garlic is baked or roasted, or sautéed allicin is reduced.

Garlic helps in lowering blood pressure and decrease cholesterol levels which keeps the heart in good condition. It helps at reducing fasting blood sugar levels and improve blood sugar management and all these help in managing type 2 diabetes.

Human research on garlic is limited, but research on animals shows an eating a high amount of aged or fresh garlic extract could improve memory and improve brain health. 

Drawbacks of raw garlic –

Raw garlic has a strong test and smell than cooked garlic which some people may find unappetizing. People with GERD are often advised to limit garlic-eating to prevent heartburn. Certain compounds found in raw garlic may irritate the digestive tract, which may cause a burning sensation in the stomach or chest. It may also increase the risk of bleeding by preventing blood clots. 

For most healthy adults having raw garlic in moderation is unlikely to cause any issues. There is no proper recommended dosage of garlic, but some research says taking 1-2 cloves of garlic every day is beneficial.