Garlic and honey have been used as a medicinal remedy for thousands of years. Ancient civilizations, such as the Sumerians, used the mixture of garlic and honey for its medicinal properties and nutritional value, as well as to treat various diseases. However, nowadays you may have also heard that a simple garlic and honey recipe can help you lose weight. This article will provide more information on this.
1. How effective is garlic and honey for weight loss?
Garlic and honey have other uses besides their uses as foods used in cooking. Scientists have even studied this combination for its antibacterial effects. However, only a small number of studies have been conducted to look at the effectiveness of the garlic and honey on weight loss. Nevertheless, scientists know that both garlic and honey are rich in health-promoting compounds, so it is possible that both garlic and honey components may indirectly aid weight loss and contribute to overall optimal health.
You may see the greatest weight loss results if you combine garlic and honey treatments with weight loss methods that research has shown to be effective, including regular exercise and eating a nutritionally balanced diet.
2. Garlic for Weight Loss
Does eating garlic for weight loss really work? A recent review of studies looked at 13 studies that examined the effects of garlic supplements on body weight and related measurements. The study results found that garlic supplements had no significant effect on body weight.
In a study of 110 people with chronic liver disease, those who were asked to take 800 mg of garlic powder per day lost significantly more weight. It is important to note that this study used a garlic powder supplement, not whole garlic.
Another study provided obese people a multi-ingredient supplement that included garlic every day for eight weeks. Participants who took the supplement experienced significant changes in body weight compared to those who took a placebo.
In addition to garlic, other foods contained raspberry ketones, caffeine, capsaicin, and ginger. Therefore, the researchers cannot say whether garlic had any specific effect.
Furthermore, the study participants also used other weight loss methods during the study, including a calorie-restricted diet and exercise.
Scientists have conducted more studies on garlic and its weight loss effects in animals. Most used garlic oil or garlic extract rather than whole garlic.
Some of these studies have shown encouraging results. Garlic supplements prevented weight gain and reduced body weight in animals.
3. Health-promoting compounds
Garlic is low in calories but high in nutrients — especially allicin, flavonoids, and other sulfur-containing compounds.
Researchers believe these compounds are responsible for garlic's health benefits. Some studies suggest that they may even have anti-obesity effects, such as reducing fat storage and weight gain.
However, these results do not suggest that eating garlic and honey is effective for weight loss.
4. Honey helps with weight loss
Some research suggests that honey may also be beneficial for weight loss, especially when people use it to replace other sweeteners that are higher in calories, such as table sugar.
One study of 37 healthy adults compared the effects of consuming honey instead of table sugar every day for 4 weeks. Those who consumed honey had lower overall calories, carbs, and sugar than the table sugar group.
In another study, people with type 2 diabetes were given honey every day for 8 weeks. Those who received honey lost more weight than those who did not.
However, those who received honey also had adverse changes in their hemoglobin A1C levels, a long-term indicator of blood sugar.
Another study in 55 overweight or obese adults found that consuming 70 grams of honey daily for 30 days resulted in a 1.3% reduction in body weight and a 1.1% reduction in body fat, compared to consuming the same amount of table sugar.
Scientists have observed similar effects on weight in several animal studies comparing the effects of honey and table sugar.
5. Health-Promoting compounds
Honey, a sweet liquid made by bees from flower nectar, is primarily composed of water and sugar.
A 1-tablespoon (20-gram) serving of honey contains about 60 calories and 16 grams of sugar, or nearly 32% of the Daily Value (DV) for sugar. Because honey is high in sugar, it may seem counterintuitive that it could help with weight loss.
However, like garlic, honey is loaded with vitamins, minerals, and plant compounds that may contribute to honey's health benefits.
6. How to make garlic and honey at home
You can make garlic and honey recipe at home in just a few simple steps.
- Ingredients: 1 cup (135 grams) whole garlic cloves; 1 cup (237 mL) raw honey
- Separate and peel each garlic clove. Be careful to remove only the outer papery layer.
- Place the peeled garlic cloves in a clean, sterilized jar or other airtight container.
- Pour in the honey, making sure it completely covers the garlic cloves.
- Gently stir or shake the container until each clove is coated in honey and there are no air pockets.
- Leave the mixture unrefrigerated at room temperature for 24-48 hours.
Choosing fresh, high-quality garlic and honey may provide the greatest benefits. Some evidence from studies suggests that raw, unpasteurized honey contains more nutrients than processed varieties. Additionally, processed honey may have impure quality.
Some people may prefer minced garlic instead of using whole cloves. Mincing or crushing garlic before use helps activate allicin—one of the plant compounds in garlic that researchers believe has health benefits. If you notice bubbles forming in the jar after a few days or weeks, don't worry—this is a normal result of fermentation.
How to use
You can use the garlic and honey recipe in a variety of ways to get the intended effect. It's safe to have a tablespoon or two of honey a day.
Some people may use honey to make sauces, marinades, and salad dressings, or simply mix it with vegetables, grains, and proteins as an ingredient in a main dish.
It's best to use your homemade garlic and honey recipe within 1 month of making it.
7. Precautions
Although eating honey and garlic is generally considered safe, people with allergies or intolerances to either ingredient should avoid garlic and honey recipes. Even if you are not allergic, you may experience side effects after eating whole cloves of garlic, including: heartburn, a burning sensation in the stomach garlic breath, which can be unpleasant Additionally, you should not give honey to infants because of the risk of botulism.
Botulism is a risk for people of all ages. However, some groups are more susceptible. Older adults and people with compromised immune systems may also want to avoid honey.
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Reference sources: healthline.com, verywellfit.com
