Garlic is widely used in cooking recipes for flavoring. Although it has been also used for medicinal purposes.
Garlic is related to genus Allium. It is closely related to the onion. Researchers found evidence that shows that garlic has been using for 5000 years ago.
This is a little bit of introduction to garlic, but our main focus is that can we eat garlic in a keto diet? Let find that.
Fast facts of garlic
- China produces two-thirds of the world’s garlic, about 46 billion pounds per year.
- The average person eats 2 pounds of garlic per year.
- You can make glue from garlic.
- There are more than 300 varieties of garlic grown throughout the world.
Garlic is not very rich in daily need nutrients, but it contains antioxidants that are very beneficial for health. But as per the U.S. Department of Agriculture’s guidelines, it is one of the healthiest ingredients to your diet.
It is a low-calorie food, which is good for a keto diet. You can eat this food in your keto diet. Its more than 50% of the weight is due to water weight.
3 cloves (9g) of garlic contain nutrients.
- Energy 13
- Carbohydrates 3g
- Protein 0.5g
- Fiber 0.2g
Vitamins and minerals
- Vitamin C 2.8mg (5% DV)
- Vitamin B6 0.1mg (6% DV)
- Calcium 16.3mg (2%DV)
- Manganese 0.2mg (8% DV)
Garlic contains lots of antioxidants. That can have lots of health benefits that we will catch later.
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We use garlic in our dishes for flavor and aroma. People usually do not make a whole dish of garlic.
If you want to answer in yes or no form then.
Yes, garlic is keto-friendly and low carbs. One teaspoon(4g) of garlic contains less than 1g net carbs.
In a standard keto diet, you can eat 30g carbs. Means you can eat 10g carbs a meal. So, you can add just a clove to your meal which contains less than 1g carbs. It won’t affect your ketosis at all.
So, it is ok to eat garlic on a keto diet. Go ahead and eat garlic daily. But if you go crazy about garlic, then make sure you don’t eat too much garlic.
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You are on a keto diet to stay in ketosis. So, you shouldn’t eat more than 20g carbs during ketosis adapting stage and no more than 50g fat once you have adapted ketosis fully.
Average supermarket garlic can contain 10-15 cloves, and each clove can weigh around 4 – 6 grams. But, a clove can weigh around 50g depend upon garlic. If we calculate a garlic bulb can weigh around 50g to 100g.
It is suggested that people should eat 2 to 5g garlic a day which will contain around 1g net carbs. So you can eat daily recommended value of garlic or 1-2 garlic cloves a day on a keto diet. This amount of garlic adequate and it will give your dish enough flavor. So, you can use average garlic for more than 5 days on a keto diet.
This amount of garlic will not affect your ketosis. But if you eat more than 2 cloves of garlic make sure you also count on carbs. Because almost 60g garlic contains 20g carbs.
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People can eat garlic in different forms such as Garlic sauce, Garlic powder, garlic salt, and garlic butter. We will try to find which allowed in keto and which is not.
1. Garlic sauce
Garlic sauce is a sauce made oof with garlic as primary ingredients. It is a pungent smell with garlic sauce. Read the label before using any garlic sauce. You can read on the label about carbs, calories, and fat on the label. You should use it after that.
It is used to add flavor to food and dishes such as fish, seafood, mutton chop, etc. you can use garlic sauce on a keto diet.
|Net carbs – 7g||Fat – 46g||Protein – 3.57g|
2. Garlic powder
Garlic powder is dehydrated garlic. It is the most common seasoning. Garlic cloves, peeled and sliced and heated at 150 degrees Celsius temperature and further chopped and reduced to the desired size.
You can use garlic powder on a keto diet, but no more than 1 teaspoon with a meal.
|Net carbs – 1.9g||Fiber – 0.3g||Protein – 0.5g|
3. Garlic salt
Garlic salt is seasoned salt. It is made of a mixture of table salt, dried ground garlic, and anti-caking agents. It is made of 3 part salt and 1 part dried garlic. You use garlic salt in a keto diet.
|Net carbs – 1g||Fiber – 0.1g||Protein – 0.2g|
Servings – per 1 tsp (5.6g) Source – nutritionix
4. Garlic butter
Garlic butter is a compound used for flavoring. It is made with butter and garlic mixture. You can eat garlic butter in a keto diet because it contains low carbs and high-fat content.
|Net carbs – 0.3g||Fat – 11g||Protein – 0.2g|
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- Roast – you can roast garlic. But you will eat only one clove garlic, there is no need to make that effort.
- Eat raw garlic- it is the best way to eat garlic. You are eating for just flavor.
- Chopped garlic – people chop garlic and add to recipes to give flavor. One teaspoon of chopped garlic will be enough to give flavor to your diet for one person.
You should avoid
- Burn it- you should avoid burning.
- Do not overuse – you should not overuse garlic. Remember, it also contains carbs and overuse can ruin your ketosis.
Garlic has a number of health benefits. Such as
4. Your performance may increase by using a garlic supplement.
5. Garlic can help to eliminate toxins from your body. 
6. It contains that can prevent your body from oxidative damage. 
Garlic is a low carb food. So you can add garlic to your meal. You should eat 1-2 cloves a day on a keto diet and also in your normal diet.
People mostly use garlic for flavoring which id safe in a keto diet. But if you are thinking about making whole dishes of garlic, then you should avoid.
The bottom line is garlic has a number of health benefits and its all forms are low in carbs. So, you can eat garlic on a keto diet.