Quick Answer
Garlic does contain a small amount of carbohydrates, but it can still be included in a keto diet. One clove of raw garlic has around 1 gram of net carbs. When consuming garlic in normal culinary amounts, it likely won’t knock you out of ketosis. Garlic provides several health benefits and adds great flavor to keto-friendly foods, so including it in moderation can be a smart choice.
How Many Carbs Are in Garlic?
The total carb count in garlic depends on whether it is raw or cooked:
Raw garlic:
- 1 clove (3 grams): Around 1g net carbs
- 1 teaspoon (about 5 cloves): Around 5g net carbs
Cooked garlic:
- 1 clove (3 grams): Around 2g net carbs
- 1 teaspoon (about 5 cloves): Around 10g net carbs
Cooking garlic increases its carb count slightly. This is because the cooking process breaks down the fiber and starch in the cloves, making more of the carbs digestible.
So raw garlic is a better choice for keto than cooked garlic, since it has half the net carbs. Keep portion sizes moderate and garlic can easily be accommodated into a keto diet.
Breakdown of Nutrients in Garlic
Here is the nutrient breakdown for a 1 clove serving (3 grams) of raw garlic:
| Nutrient | Amount |
|---|---|
| Calories | 4 |
| Fat | 0g |
| Protein | 0.2g |
| Total carbs | 1g |
| Fiber | 0g |
| Net carbs | 1g |
As you can see, one raw clove of garlic contains just 1 gram of digestible carbs. It’s also very low in calories, fat, and protein.
The majority of garlic’s carbs come from fructose and glucose. It contains a small amount of starch and fiber as well.
Will Garlic Kick You Out of Ketosis?
It’s unlikely that garlic alone will kick you out of ketosis.
To enter and maintain ketosis, it’s recommended to keep net carbs under 50 grams daily. Some people aim for under 20-30 grams of net carbs to be safe.
Since one clove of garlic is only 1 gram of net carbs, it’s easy to incorporate into a keto diet. Even using garlic more liberally is fine – for example, you could add 5 cloves of garlic (5g net carbs) to a meal and still be well within keto limits.
The biggest concern would be other high-carb ingredients, not garlic itself. As long as you watch your portions of garlic and be mindful of overall daily carbs, garlic can be included in keto.
Typical Amounts of Garlic on Keto
So how much garlic can you realistically consume on keto? Here are some estimates:
– 2-5 cloves per day: This is a normal culinary amount that won’t interfere with ketosis at all. Use garlic to add flavor to sauces, vegetables, eggs, etc.
– 1 tablespoon (8-12 cloves) per day: On the higher end but still reasonable for keto, as long as carbs from other foods are watched. This would provide a good source of antioxidants.
– 1 teaspoon (about 5 cloves): Upper limit to use in one meal. Combine with very low carb ingredients.
– Avoid exceeding 10 cloves (10g net carbs) in one meal.
Sticking within these rough guidelines allows garlic lovers to reap the benefits of garlic without sabotaging their keto diet.
Tips for Using Garlic on Keto
Here are some tips for incorporating garlic into keto:
– Opt for raw garlic over cooked/roasted garlic, since it has half the net carbs. Crush or finely mince raw garlic to mellow its flavor if needed.
– Pair garlic with low-carb veggies like zucchini noodles, cauliflower rice, Brussels sprouts, broccoli, etc.
– Add garlic to keto-friendly sauces like alfredo sauce, pesto, tomato sauce, olive oil-based sauces.
– Use garlic powder to add flavor if concerned about going over your carb limit.
– Add garlic to egg scrambles along with veggies, meats, cheese, etc.
– Roast whole heads of garlic, then squeeze the creamy cloves out to spread over chicken, steak, or fish. This brings out garlic’s sweetness.
– Saute garlic cloves in olive oil or avocado oil before making keto stir fries. Discard the garlic before serving to prevent burning.
– Rub a halved raw garlic clove over meat before grilling or pan-searing. The flavor will infuse into the meat.
Health Benefits of Garlic on Keto
Here are some of the top health benefits of eating garlic on keto:
– Immune-boosting effects: Garlic contains compounds like allicin that have antiviral, antifungal, and antibacterial properties which can enhance immune function.
– Anti-inflammatory properties: Compounds in garlic have been shown to reduce inflammation which may help prevent chronic conditions like arthritis, heart disease, and diabetes.
– Cardiovascular benefits: Garlic may boost heart health by improving cholesterol levels, lowering blood pressure, and enhancing blood flow.
– Anti-cancer effects: Garlic contains anti-cancer compounds that may inhibit tumor growth and destroy cancer cells. However more research is needed.
– Brain boost: Active compounds in garlic like allicin are linked to better cognition, memory, and brain function. This may help reduce risk of neurodegenerative disease.
Since keto diets are often used for health reasons, garlic is an excellent addition thanks to its range of benefits. Just keep the net carbs minimal by using raw garlic.
Risks or Downsides of Eating Too Much Garlic on Keto
Garlic is considered very safe for most people, but there are some downsides to overdoing it:
– Digestive issues: Exceeding normal culinary amounts may cause bloating, gas, and abdominal pain in sensitive people. It’s a FODMAP, so limit intake if you have IBS.
– Bad breath and body odor: Garlic odor on the breath and skin is a common side effect of excess intake. Chewing parsley helps neutralize it.
– Allergic reactions: Some people are allergic to garlic and can develop rashes, itching, upset stomach or anaphylaxis. Discontinue use if any allergy symptoms occur.
– Medication interactions: High doses may interact with blood thinners like warfarin and certain medications broken down by CYP enzymes. Check with your doctor.
– Heartburn or GERD: The high-FODMAP content of garlic may trigger symptoms in those with gastrointestinal disorders.
To avoid issues, stick within normal culinary amounts (2-5 cloves daily). Unless a doctor advises otherwise, even higher doses are not necessary to reap garlic’s benefits on keto.
Foods and Dishes That Pair Well with Garlic on Keto
Because of its versatile flavor, garlic combines well with many low-carb foods:
Proteins:
– Beef: Garlic butter steak, meatballs, burgers
– Pork: Garlic pork chops, garlic & herb-crusted pork tenderloin
– Chicken: Roast chicken with sautéed garlic & herbs
– Seafood: Garlic shrimp, baked salmon with garlic
– Eggs: Garlic scrambled eggs, frittatas
Low-carb veggies:
– Asparagus, Brussels sprouts, broccoli, cauliflower, green beans, mushrooms, spinach, zucchini
Fats and oils:
– Butter: Garlic herb compound butter
– Olive oil: Garlic olive oil sauce
– Avocado oil: Garlic mayo
Cheeses:
– Soft cheese: Garlic & herb cream cheese spread
– Hard cheese: Cheddar, parmesan (garlic & herb fat bombs)
Herbs, spices, and condiments:
– Basil, oregano, parsley, rosemary, thyme
– Pepper, salt
– Mustard, soy sauce, hot sauce, lemon
Keto-Friendly Garlic Recipes
Here are some recipe ideas to use garlic while staying low-carb:
Main Dishes
– Garlic Butter Steak Bites
– Chicken Thighs with Roasted Garlic & Herbs
– Garlic Shrimp Zoodles
– Garlic Pork Loin with Parmesan Broccoli
Sides
– Garlic Roasted Radishes
– Garlic Green Beans
– Creamy Garlic Spinach
– Roasted Garlic Cauliflower Mash
Sauces and Dressings
– Avocado & Garlic Aioli
– Creamy Roasted Garlic & Herb Dressing
– Garlic & Basil Pesto
– Garlic & Rosemary Compound Butter
Snacks and Appetizers
– Garlic & Basil Fat Bombs
– Garlic Parmesan Crisps
– Garlic Roasted Nuts
– Garlic Baked Brie Bites
Does Cooking Garlic Reduce Its Carbs?
Cooking garlic does not reduce its carbohydrate content. In fact, cooking garlic tends to increase the net carb count slightly.
This is because heat breaks down the fiber and converts some of the starch to more digestible carbs.
For example, look at the difference in raw vs cooked garlic:
Raw garlic (1 clove)
– Total carbs: 1g
– Fiber: 0g
– Net carbs: 1g
Cooked garlic (1 clove)
– Total carbs: 2g
– Fiber: 0g
– Net carbs: 2g
The total carb count has doubled from 1g in raw garlic to 2g in cooked garlic.
For this reason, raw garlic is the better choice for keto. With half the net carbs compared to cooked, raw garlic can easily fit into the diet.
Other low-carb cooking methods like baking or roasting garlic may have slightly less impact on the carbs. But for the best nutrition profile and lowest carbs, consuming garlic raw is ideal.
Should Garlic Be Avoided on Keto?
For most people, there is no need to completely avoid garlic on a keto diet.
In moderate amounts, garlic can be part of a nutrient-dense, low-carb lifestyle. It provides several health benefits and gives great flavor to keto meals.
However, pay attention to your personal tolerance. If you experience digestive issues, bad breath, body odor or other unpleasant side effects from garlic, you may want to reduce your intake.
If you have an identified garlic allergy or intolerance, then avoidance is recommended. Reactions like itching, rashes, abdominal pain or anaphylaxis require discontinuing garlic.
Also use caution with garlic if you take blood thinners or medication broken down by CYP enzymes, since interactions may occur.
Unless you have a specific reason to avoid it, garlic can be a healthy addition to keto. Just keep portions in check and combine it with other low-carb ingredients.
Conclusion
Garlic contains around 1 gram of net carbs per raw clove, allowing it to be included in a keto diet. Consuming garlic in normal culinary amounts of 2-5 cloves per day is unlikely to disrupt ketosis. In moderation, garlic provides immune-boosting, cardiovascular, anticancer and other benefits. Raw garlic is the best option for keto due to its lower net carbs compared to cooked. Anyone sensitive to garlic or on interfering medications should exercise caution and limit intake. Overall, incorporating fresh garlic into low-carb recipes and meals can add heath enhancement and delicious flavor to the keto diet.
