Garlic is one of the most flavorful additives used in cooking. Garlic is a species of bulbous flowering plants in the genus, Allium. Its close relatives include the onion, leek, shallot, and chive. Although garlic is widely used as an herb or spice, it is technically a vegetable. So, is garlic considered keto-friendly?
Yes, Garlic is keto-friendly. Garlic is extremely low in carbs and adds a great addition of flavor. A single clove has about 1 gram of carbs, while the traditional keto diet includes around 25 grams of carbs per day, so be sure not to overdo it! The best keto alternatives include McCormick Onion Powder and Gourmet Garden Dried Chives.
Throughout this article, we will discuss the nutritional information for different forms of garlic, its benefits, as well as other alternatives, including onion, onion powder, chive, and shallot. Let’s get started!
Contents
Background
Garlic has a long history, with its first use dating back over 5,000 years ago! It is native to Central Asia and Iran and has been a common seasoning worldwide. Not only was garlic discovered as a delicious seasoning all these years ago, but it was also used in traditional medicine.
How Much Garlic Does The Keto Diet Allow?
When following the ketogenic diet properly, total carbohydrate intake should consist of about 25-50 grams daily. If a single clove of garlic is equivalent to 1 gram of carbohydrates, then adding in a bit of garlic to your recipes will not cause much of an effect on your overall carb intake. Garlic is very powerful and potent, so adding just a little bit goes a long way!
Health Benefits of Garlic
Aside from the delicious flavor and strong aroma of garlic, these cloves were mainly used for health and medicinal properties throughout ancient history. These health benefits that were discovered long ago have now been studied by scientists and proven in today’s time. Let’s explore some of these health benefits a bit more.
Medicinal Properties
The use of garlic in medicine was thoroughly documented by numerous civilizations, including the Greeks, Romans, Chinese, and Egyptians. Now, scientists have found that most of garlic’s health benefits are caused by sulfur compounds that are formed when a clove is chopped, crushed, or chewed. Other chemical compounds that may play a role in garlic’s benefits include s-allyl cysteine and diallyl disulfide. These sulfur compounds enter the digestive tract and travel all over the body. They have been found to help protect the heart from damage and prevent cardiomyopathy in diabetes patients.
Highly Nutritious and Low in Calories
Garlic is such a great additive in cooking because of its variety of nutrients within such minimal calories. It has been found that one clove of raw garlic contains several vitamins and minerals, such as manganese, vitamin B6, vitamin C, selenium, potassium, and copper.
Immunity
Has anyone ever told you to eat garlic when you were battling a cold? Well, garlic has been found to boost the function of the immune system and reduce the average length of cold symptoms. Including more garlic in your diet can help prevent and reduce the severity of common colds and illnesses.
Antioxidants
Antioxidants are elements that fight free radicals in the body. Excess free radicals circulating throughout the body are what lead to many diseases, such as cancer, dementia, and Alzheimer’s. Garlic has been shown to contain powerful antioxidants that protect the body from oxidative damage. Consuming garlic on a regular basis may help protect against cell damage and aging.
Reduce Blood Pressure
The antioxidants that are contained in garlic have also been found to reduce high blood pressure and high cholesterol in patients with hypertension. Researchers have found that supplementation of garlic strengthens blood antioxidant potential, leading to numerous benefits for the entire cardiovascular system.
Is Garlic Considered Low FODMAP?
Garlic is actually one of the highest concentrated sources of FODMAPs. This makes garlic not the best choice for people with IBS or other gastrointestinal issues. Garlic can sometimes result in gas, bloating, and abdominal pain in sensitive individuals.
What is FODMAP?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are short-chain carbohydrates that the small intestine absorbs poorly. Some individuals with gastrointestinal issues experience increased digestive distress when consuming these types of carbohydrates. The inability to properly digest these FODMAPs results in symptoms such as, abdominal cramping, diarrhea, constipation, bloating, and gas.
A diet that is low in FODMAPs is usually recommended for those who struggle with Irritable Bowel Syndrome (IBS) and Small Intestinal Bacterial Overgrowth (SIBO). The reduction of high FODMAP foods in the diet helps to decrease recurring digestive issues. And – it just so happens that garlic is one of these high FODMAP foods. Garlic contains a significant amount of fructooligosaccharides, which are difficult for the intestines to break down. Those who have a history of GI complications may want to refrain from large amounts of garlic in the diet or introduce them slowly.
Forms of Garlic Nutrition Information
Spice World Peeled Garlic Cloves
Ingredients:
- Garlic, raw
Nutritional Information (Per 15g):
- Calories: 5
- Total Fat: 0g
- Sodium: 0mg
- Total Carbohydrate: 1g
- Fiber: 0g
- Sugar: 1g
- Protein: 0g
Spice World Ready-To-Use Minced Garlic
Ingredients:
- Garlic
- Water
- Citric Acid
Nutritional Information (Per 1 Tsp, Approximately 1 Clove of Garlic):
- Calories: 5
- Total Fat: 0g
- Sodium: 0mg
- Total Carbohydrate: 1g
- Fiber: 0g
- Sugar: 1g
- Protein: 0g
Dorot Crushed Garlic
Ingredients:
- Crushed Garlic
- Water
- Canola Oil
- Sea Salt
Nutritional Information (Per 1 Oval Cube):
- Calories: 10
- Total Fat: 0.5g
- Sodium: 45mg
- Total Carbohydrate: 1g
- Fiber: 0g
- Sugar: 1g
- Protein: 0g
McCormick Garlic Powder
Ingredients:
- 100% Dried Garlic powder
Nutritional Information (Per 1/2 Tsp):
- Calories: 5
- Total Fat: 0g
- Sodium: 0mg
- Total Carbohydrate: 2g
- Fiber: 0g
- Sugar: 1g
- Protein: 0g
McCormick Garlic Salt
Ingredients:
- Salt
- Garlic
Nutritional Information (Per 1/4 Tsp):
- Calories: 0
- Total Fat: 0g
- Sodium: 490mg
- Total Carbohydrate: 0g
- Fiber: 0g
- Sugar: 0g
- Protein: 0g
Other Keto Alternatives to Garlic
Garlic can sometimes be hard to replace because of its intense flavor and smell, but there are a few suitable alternatives. These substitutions are just as savory and earthy. Let’s look into a few of these options.
Fresh Yellow Onion
Onions offer an array of strong, complex flavors. This makes them a great alternative to garlic. Onions can also be consumed raw or cooked.
Ingredients:
- Yellow Onion
Nutritional Information: 1/4 cup, chopped
- Calories: 28
- Total Fat: 2.25g
- Sodium: 2mg
- Total Carbohydrate: 1.75g
- Fiber: <1g
- Sugar: 0g
- Protein: <0g
*Data obtained from USDA Nutrition Database
McCormick Onion Powder
Ingredients:
- Onion Powder
Nutritional Information (Per 1/2 Tsp):
- Calories: 0
- Total Fat: 0g
- Sodium: 0mg
- Total Carbohydrate: 0g
- Fiber: 0g
- Sugar: 0g
- Protein: 0g
Fresh Shallot
Shallots are another good substitute for garlic. They evoke an array of pungent and savory flavors.
Ingredients:
- Shallot
Nutritional Information (Per 1 Tablespoon, Chopped):
- Calories: 7
- Total Fat: 0g
- Sodium: 1mg
- Total Carbohydrate: 1.7g
- Fiber: <1g
- Sugar: <1g
- Protein: <1g
Gourmet Garden Lightly Dried Chives
Since chives are in the same family as garlic, they have a similar earthy taste and smell. They can also be used in a variety of dishes!
Ingredients:
- Organic Chives
- Organic Canola Oil
- Ascorbic Acid to Protect Color
- Sea Salt
Nutritional Information (Per 1 Tablespoon):
- Calories: 0
- Total Fat: 0g
- Sodium: 20mg
- Total Carbohydrate: 0g
- Fiber: 0g
- Sugar: 0g
- Protein: 0g
Fresh Chives
Ingredients:
- Chives
Nutritional Information (Per 1 Tablespoon, Chopped):
- Calories: 1
- Total Fat: 0g
- Sodium: 0mg
- Total Carbohydrate: 0.1g
- Fiber: 0.1g
- Sugar: 0.1g
- Protein: 0.1g
Mouth-Watering Garlic Butter Recipe
Another way you can spruce up your keto diet and incorporate some garlic is by creating delicious garlic butter! Since butter and oil are highly prevalent in the ketogenic diet, here is a recipe you can try at home.
Ingredients:
- ¼ cup Grass-fed Butter
- 1 teaspoon fresh parsley, finely chopped
- ½ teaspoon garlic powder
- 2 garlic cloves, finely chopped
- Dash of salt
Instructions:
- Add butter or ghee to a medium bowl.
- Then, add the garlic powder, garlic cloves, parsley, and salt.
- Mix thoroughly with a fork.
- Lay butter mixture out on parchment paper or other grease-proof paper. Roll into shape and twist ends.
- Chill until firm.
- And, voila! Store in refrigerator and enjoy.
Nutritional Information (Per 1 Tablespoon):
- Calories: 102
- Total Fat: 11g
- Cholesterol: 30mg
- Sodium: 146mg
- Total Carbohydrate: 0g
- Fiber: 0g
- Sugar: 0g
- Protein: 0g
Related Questions
Is Garlic Powder Gluten-Free?
Yes, garlic powder is gluten-free. Garlic powder is made from dehydrated garlic cloves that have been dried and finely ground into a flour-like consistency. If the powder is made from 100% natural garlic cloves, the product will be gluten-free. To be cautious, it is wise to always check the ingredients label to ensure there are no other hidden ingredients.
Is Garlic Anti-Inflammatory?
Garlic is an anti-inflammatory compound that helps limit the negative effects of cytokines throughout the body. These cytokines cause inflammation and evoke stress in the body. It has been found that consuming garlic may help elicit a positive immune response and help battle inflammation.