Are the active compounds in garlic destroyed during cooking and heating?

Okay, no problem! Let's chat about garlic, that treasure in the kitchen.

Short Answer: Yes, but there are remedies!

Hey, that's a really great question! Many people love stir-frying garlic in hot oil to release its aroma; just that smell makes the dish feel half-delicious already. But honestly, high heat is indeed the "arch-nemesis" of allicin—the most important active compound in garlic.

But don't worry! By making a slight adjustment to your cooking habits, you can maximize its nutritional benefits while still enjoying its flavor.

Why Does Heat Destroy It? – A Story of "Childhood Sweethearts"

Think of a garlic clove like a house with separate rooms.

In one room lives a character called alliin.
In another room lives a matchmaker called alliinase.

They usually live apart, each minding their own business, perfectly fine. It's only when you cut, crush, or mash the garlic that the walls of the house are broken, allowing them to meet.

This "matchmaker" (alliinase) is very powerful. As soon as she sees "alliin," she immediately pairs them together, creating the famous allicin. This is the main source of the pungent smell we recognize and all the various health benefits.

Here's the key point:

The "Matchmaker" fears heat: Alliinase, the "matchmaker," is very delicate. She quickly "goes on strike" and loses her activity when exposed to high heat. If you toss whole or freshly cut cloves into very hot oil immediately, the "matchmaker" gets knocked out by the hot oil before she can do her matchmaking, naturally resulting in very little allicin production.
"Allicin" itself fears heat: Even if sufficient allicin has been generated, it itself isn't heat-tolerant. Prolonged high-temperature cooking will also break it down, significantly reducing its effectiveness.

So, how can you cook it to best preserve the active components?

Don't panic! Here are a few particularly simple and practical tips:

Tip 1: Cut First, Then Let It "Breathe" (Most Recommended!)

This is the most crucial step! After slicing, crushing, or mincing the garlic, do not immediately toss it into the pan. Leave it on the chopping board to rest for 10-15 minutes.

Principle: This allows enough time at room temperature for alliin and alliinase to fully react and produce as much allicin as possible. Even though some will be lost during cooking, because you've built up a good "foundation," significantly more will remain.

Tip 2: Reduce Cooking Time, Add It Later

For stir-fries or soups, you can change the order in which you add the garlic.

Avoid frying as it heats: The traditional method of "bao xiang" (爆香 - initial stir-fry to build aroma) smells great, but devastating for allicin.
Add near the end: Add the minced garlic just before the dish is finished stir-frying, or even after turning off the heat, letting the residual warmth gently heat it. This releases the aroma while maximizing preservation of the active compounds. The same applies to soups: sprinkle on minced garlic just before serving.

Tip 3: Raw Consumes is Best

Of course, the simplest and most direct way to get 100% of the allicin benefits is to eat it raw.

In cold dishes: Like smashed cucumber salad or wood ear mushroom salad – minced garlic is absolutely essential.
As dipping sauce: Enjoy minced garlic mixed into sauces for dumplings or hot pot – delicious and healthy.
Eaten plain with noodles or rice: Eating raw garlic cloves with noodles or rice is a common, satisfying habit in many parts of North China.

Note: Raw garlic can irritate the stomach. Friends with sensitive stomachs should proceed with caution.

To Summarize

Does heat destroy it? Yes, high heat delivers a double blow to both the formation and preservation of allicin.
The core technique? After cutting/crushing, let it rest for 10-15 minutes to let allicin form first.
Best cooking method? Minimize heating time, add near the end of cooking.
Ultimate solution? Eat it raw, simple, direct, and effective.

Hope this explanation was helpful! Next time you cook, try letting your minced garlic "chill out" for a bit first, haha!