Garlic, (scientific name Allium sativum) is a very popular ingredient in the kitchen because it can be used to add flavor and aroma to many dishes.
When asking the question, is garlic keto, it is essential to consider what type of garlic you are eating.
Fresh garlic is best for keto, but any form of garlic can be included on the keto diet. Some commercially prepared garlic powders and pastes have hidden carbs. Check the nutrition label before you buy.
I’ve looked at different ways you can purchase garlic, from fresh garlic bulbs to garlic paste and garlic powder, with advice on keeping within your net carb allowance for each variant of prepared garlic.
Is Black Garlic Keto Friendly?
Black garlic is keto friendly, as it is essentially still fresh raw garlic. The process of making traditional garlic into black garlic involves humidity and low heat, also known as the Maillard process.
Check out the spruce eats for an amazing black garlic recipe, which has only 1 gram of net carbs per serve.
Is Garlic Powder Keto?
Garlic powder is made from garlic that has been dehydrated and ground into a fine texture. According to the USDA, garlic powder has 2 grams of net carbohydrates per teaspoon, making garlic powder a keto friendly choice.
This might initially sound like a large amount of carbs just for garlic, however, you’re most likely to use around half a teaspoon across an entire keto recipe. If for instance, you used 1 teaspoon of garlic powder in a keto recipe that served 4, your net carbs for the garlic would only be 0.5 grams – and should be incorporated into the overall nutrition panel for the recipe.
Is Minced Garlic Keto Friendly?
Minced garlic purchased in a jar is incredibly convenient and a popular choice for busy people and a pantry staple in most households. Minced garlic is keto friendly, as it is essentially fresh garlic, minced and stored with water, salt and preservatives. There is a caveat with this however, and that is to check the nutrition label of your preferred brand.
When I looked at Masterfoods minced garlic (found here in Australia) it had 1 gram of carbohydrates per serve. A closer look at the ingredients found that sugar was the second ingredient on the list!
Whilst it is common to find additives such as citric acid in minced garlic (usually added as a preservative), sugar is not something I believe should be added. So, check your label before you buy to make sure no hidden carbs are sneaking into the garlic jar.
Is Garlic Salt Keto?
Keto friendly garlic salt is really easy to make yourself by combining a 3 to 1 ratio of salt to garlic powder. If buying commercially prepared garlic salt check the nutrition label before you buy.
If I can use Masterfoods again as an example, they add rice flour to their garlic salt. This makes the net carbs per serve 0.9 grams. That’s almost 1 gram of net carbs – nothing to be too concerned about, however, if you’re looking for reasons why weight loss may be stalling or are struggling to keep to your net carbs, this is an extra carb you don’t need.
By switching to a garlic salt without rice flour as an additive will help you reduce those net carbs.
Is Garlic Paste Keto?
Garlic paste is also keto friendly, especially when you make it yourself. Combine 1 pound of garlic with 2 tablespoons of extra virgin olive oil and blend either in a blender or food processor until smooth. A stick blender would work well here also.
Store in the freezer for up to 6 months. These mini ice cube trays pictured below are excellent for freezing the garlic cubes in. Click on the image to buy on Amazon.
If buying a commercially prepared garlic paste, check the nutrition label for hidden carbs and sulphites. The primary ingredient should be garlic, making garlic paste a keto friendly product.
Is Roasted Garlic Keto Friendly?
Roasted garlic has a delightful sweet flavor. Making roasted garlic is simple using garlic cloves and olive oil. 3 roasted garlic cloves has 2 grams of net carbs, making roasted garlic okay to eat on keto.
Is Garlic Gluten Free?
Fresh garlic is gluten free and can easily be enjoyed if following a gluten free ketogenic diet. Most crushed garlic in a jar is also gluten free, as it is generally just garlic and citric acid as a preservative.
If purchasing garlic salt or garlic powder, check the label carefully. I found many garlic powder labels advising it may contain traces of gluten due to shared equipment.
What is Garlic?
Garlic is a well-known medicinal herb. The ancient Egyptians used it to treat infections and many cultures have used garlic as an antibiotic. Modern medicine is now catching on to the health benefits of garlic, with research suggesting potent effects in reducing cholesterol, preventing blood clots and fighting cancer.
Garlic is an herb related to the onion. It is easy to grow and is a great addition to any garden or herb patch.
There are two main types of garlic: hardneck (also called “bulb” or “clove”) and soft neck (often called “rope”).
Hardneck varieties have a higher glycemic index than soft necks but they also have more health benefits including being better for heart health. Garlic is known for helping heart health, boosting your immune system, improving circulation and preventing cancer.
Furthermore, hard neck garlic varieties usually contain more vitamin B6 and allicin which may help control blood sugar levels.
Soft neck is the more popular type of garlic and is less of a pain to work with. It is grown on a tall, thin stalky plant and is not usually sold with the bulb on it – instead it is wrapped up in long narrow leaves.
Soft neck garlic contains high amounts of sulfur compounds which give them their pungent smell.
Conclusion: Is Garlic Keto?
So, is garlic keto friendly? Yes it is. Use garlic to spice up your cooking, make keto garlic bread and many more delicious keto recipes that include garlic.
When buying commercially prepared garlic, read the nutrition label first. Watch for added sugars, flours or thickeners that could add unnecessary carbs to your keto diet without you knowing.
If you can, buy fresh garlic and chop or mince it yourself to avoid these additives.