Garlic
Allicin compounds, flavor, small amounts of vitamin C & B6.
- Category
- Vegetables
- Plate rating
- 90/100
- Glycemic index
- ≈10 · Low GI
- Pesticide residue
- Lower
What garlic offers
- Allicin compounds
- Studied for blood pressure and cholesterol
- Prebiotic fiber
- Big flavor with little salt
When to eat it
With cooked meals.
Tip
Crush and let it sit about 10 minutes before heating
Pairs well with
Blood sugar
Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.
Pesticide residue & peeling
Relative residue level: Lower — a rough guide, not a lab measurement. Rinse produce under running water before eating.
More vegetables
KaleVitamins K, A & C, calcium, antioxidants
BroccoliVitamins K & C, fiber, sulforaphane compounds (being studied)
SpinachFolate, vitamin K, iron, lutein for eye health
Sweet PotatoComplex carbs, beta-carotene, gut health
CarrotsBeta-carotene (vitamin A), fiber, eye health
Bell PepperVitamin C, antioxidants, eye health
Sources
- Nutrient data: USDA FoodData Central (search “Garlic”)
- Glycemic index: Glycemic Index Research and GI News (University of Sydney)
Last reviewed October 2026. How we rate foods.
General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.