Black garlic, with its dark color and chewy texture, can sometimes be mistaken for a sweet food. However, this perception is far from reality. In this article, we will explore why black garlic is not as sweet as you might think, using the glycemic index (GI) as a point of comparison with other common foods.
Understanding the Glycemic Index of Black Garlic
The glycemic index is a measure of how much a food can raise blood sugar levels. The higher the GI, the more "sweet" the food is considered in terms of its impact on blood sugar.
The glycemic index of black garlic is around 30, which is considered low.
To put this into perspective, let's compare the GI of black garlic with that of other foods, including some fruits:
Why does black garlic have a low glycemic index?
1. Fermentation process : Black garlic is obtained by fermenting fresh garlic for several weeks. This process transforms simple sugars into more complex compounds.
2. Low in simple sugars : Unlike white sugar, maple syrup or honey, black garlic contains only a small amount of simple sugars.
3. Concentration of complex compounds : Fermentation increases the concentration of compounds such as S-allyl-cysteine and melanoidins, which are not sugars and do not directly affect blood sugar levels.
Where does the confusion come from?
Confusion about the sugar content of black garlic can stem from several factors:
1. Appearance : Its dark color and soft texture can be reminiscent of certain sweet foods like dates or prunes.
2. Mellowed Taste: The fermentation process mellows the pungent taste of fresh garlic, which can be misinterpreted as a sweet flavor.
3. Pronounced umami: Black garlic develops a strong umami flavor, sometimes mistaken for a sweet flavor.
Comparison with other foods
- White sugar (GI 65-70) : Composed almost entirely of sucrose, it causes a rapid rise in blood sugar levels.- Maple syrup (GI 54) and Honey (GI 58) : Although natural, these sweeteners contain a high concentration of simple sugars, hence their moderate GI.
- Black garlic (GI 30) : Its low GI indicates that it has minimal impact on blood sugar levels, confirming its low content of simple sugars.
Conclusion
Black garlic, despite its complex and mild taste, is not a particularly sweet food. Its low glycemic index clearly distinguishes it from common sweeteners such as white sugar, maple syrup or honey.This characteristic makes it an interesting ingredient for those looking to add depth and complexity to their dishes without significantly increasing their sugar intake. Black garlic can be used in a variety of recipes, from salad dressings and marinades to sauces and stews, providing a unique flavor without the glycemic load associated with traditional sweet ingredients.
Understanding the true nature of black garlic allows us to appreciate it for what it is: a flavorful and complex ingredient, far from being a simple sweet substitute.