Ginger Me This

Snap your fingers as we delve into ginger’s health benefits and flavors. Ever since I can remember, when growing up in the Philippines, my grandmother cooked with ginger root, boiled it to make tea, or mixed grated ginger with other herbs as a poultice to relieve inflammation in her joints. For centuries, ginger root has been used in Traditional Chinese Medicine and Ayurveda. Finally, sometime in the mid-20th century, researchers worldwide produced promising scientific evidence to support ginger’s therapeutic properties. So, readers, get your ginger fix here. In this post, GFL looks at ginger, beginning with its history and seven remarkable health benefits backed by science, and lists the FDA consumption guidelines. Finally, GFL gives ginger buying and storage tips and shares favorite beverages, confectionery products, and recipes to try.

History and Uses

Ginger is in the plant family of turmeric, cardamom, and galangal. This popular spice is native to Southeast Asia and later spread globally. Its culinary influence is rich in Asian, Indian, Middle Eastern, and Caribbean cuisine. Ginger has many uses, from flavoring bread, curry dishes, pickles, teas, beer, and confections. You may be wondering whether ginger ale contains the ginger root. Sorry to disappoint you, ginger ale lovers, but many commercial brands have very little ginger. Apparently, it is the carbonation that calms an upset stomach. Ginger is also used for its essential oil. Extracting ginger oil from the root through a distillation process produces essential oil used in skin, hair, fragrances, and aromatherapy products. Additionally, the Chinese and Indians knew of ginger’s bioactive component called gingerol for medicinal purposes. For example, in Traditional Chinese Medicine, practitioners value ginger for its warming properties and for improving the movement of Qi (vital energy) and blood circulation. In Ayurveda, ginger is a hot spice that stimulates digestion, metabolism, and circulation.

Seven Remarkable Health Benefits Backed by Science

Over the centuries, much anecdotal evidence of ginger has been in TCM and Ayurveda. Recently, modern science has produced a handful of empirical research proving these seven remarkable health benefits of ginger.

• Antioxidant activity. Gingerol, an abundant bioactive compound of ginger, helps neutralize harmful free radicals, is linked to treating hyperglycemia, and reduces the risk of cardiovascular disease, kidney failure, and other chronic diseases. 
• Anti-inflammatory. Ginger has bioactive compounds, gingerol, and shogaol, that reduce inflammatory conditions such as osteoarthritis, rheumatoid arthritis, and other inflammatory conditions. In another study, ginger was shown to be as effective as a non-steroidal anti-inflammatory drug in relieving menstrual pain when given during the first three days of the menstrual cycle. 
• Digestive health. Eating fresh ginger, about 1 gram, has been shown to help with gastric conditions such as indigestion, bloating, belching, flatulence, nausea and vomiting, gastric ulcers, and constipation. In addition, ginger helps increase food movement along the GI tract and suppresses the vomiting reflex. It is also effective in alleviating pregnancy-related morning sickness. Another study found that ginger supplementation significantly reduced the severity of nausea in patients who suffered from chemotherapy-induced nausea. 
• Immune support. Though more scientific studies are needed, fresh ginger showed promise in helping fight off the virus that causes the common cold. In addition, there is potential for ginger extract to be effective against multi-drug-resistant bacteria. Furthermore, this in-vitro study found that ginger powder mixed with an ethanol compound effectively fights oral thrush, a yeast infection on the inner cheeks, tongue, roof of the mouth, or back of the throat. 
• Decrease cholesterol levels. One clinical study of people who took ginger pills (3 grams daily in 3 divided doses) vs. placebo found that those given the ginger pills had lower levels of triglyceride, total cholesterol, and bad cholesterol, LDL (low-density lipoprotein) after 45 days. 
• Blood sugar regulation. This clinical research found that ginger may help improve glucose metabolism by increasing glucose absorption into the muscles without requiring insulin shots. Another study found that individuals with type 2 diabetes who took 2 grams of powdered ginger daily for 12 weeks had lowered fasting blood sugar. And another clinical research found that patients with type 2 diabetes who were given 1600mg of ginger supplements had fewer diabetes complications by improving their insulin sensitivity and lowered triglyceride and cholesterol levels. 
• Weight management. This meta-analysis of 14 studies found that ginger supplements significantly decreased body weight, waist-to-hip ratio, hip-ratio, fasting glucose, insulin-resistance, and increased good cholesterol, HDL (high-density lipoprotein). Furthermore, this systemic research review which includes in-vitro, animal, and human studies, found that ginger may help increase metabolism, increase the breakdown of fats, decrease fat formation, decrease intestinal fat absorption, and reduce appetite. However, more research is needed to determine optimal dosages. 

FDA Consumption Guidelines

According to the Food and Drug Administration (FDA), ginger is generally recognized as safe (GRAS) even for those who are breastfeeding. The FDA approves an intake of up to 4 grams as safe and 1 gram daily for pregnant women. Higher doses may lead to adverse effects like abdominal discomfort, heartburn, diarrhea, mouth and throat irritation, allergic reactions, prolonged pre-existing bleeding, reduced heart rate, confusion, and disorientation. Thus, it is critical to consult your healthcare provider before consuming ginger as a medicine if you are pregnant or lactating. And if you are taking blood thinners, diabetes medications, and antacids, discuss the ginger supplements with your healthcare provider. 

UCLA Health mentions that 1 gram of ginger is equivalent to below.

• 1/2 teaspoon of powdered ginger
• 1 teaspoon of grated raw ginger

And, if you are considering ginger supplements such as capsules, tablets, or extracts, they are available in various strengths and formulations. When buying powdered ginger, ginger extract, or ginger tea, read the packaging for guidance and follow your healthcare professional recommendations.

Bioactive Ingredients

Gingerol and shogaol are two bioactive compounds found in ginger, which are responsible for many of its health benefits and characteristic flavor and aroma. Gingerol is the primary pungent compound in fresh ginger. However, when the root is dried, gingerol turns into another active ingredient called shogaol. Gingerol is more effective in reducing arthritis and pain, nausea, and upset stomach, while shogaol has higher biological properties for antioxidant and anti-microbial uses.

GFL Recommendations

Ginger can be purchased in many forms and used in many ways. Here are some essential things you need to know.

Types of Fresh Ginger

Did you know ginger can be harvested early, often called baby ginger? The flavor of the young ginger is milder, the aroma is delicate, and the pinkish skin is smoother and thinner, and there’s no need to peel it. In addition, its flesh is less fibrous and juicier. This is best for pickling, salads, or eating fresh. You can buy baby ginger in farmer’s markets or specialty food stores in the spring or summer.

Mature ginger is available all year and most sold in supermarkets and is what most of us are familiar with. The mature ginger is pungent, spicy, and intense in flavor and aroma. The skin is thick, and the flesh is fibrous and hard. Use mature ginger where a more robust ginger flavor is desired.

Buying Ginger Tips

• Check for firmness. Do not buy if it is soft or spongy, as this may indicate that it is old or damaged.
• Look for smooth skin. Do not buy if it is moldy or wrinkled, which means it is past its prime.
• Buy organic ginger if possible to avoid exposure to synthetic pesticides and fertilizers so you can enjoy all its potential health benefits.
• Consider the size and shape depending on your needs for slicing or grating.

Storing Ginger

Ginger can be left on the counter for about a week. If you purchase more than what you can use in a week, store the ginger in an airtight bag in the refrigerator crisper drawer where it can last 3 weeks. Alternatively, you can freeze the ginger for up to 6 months and cut off sections you need for your recipes.

Ginger Beverages to Try

If you are new to drinking ginger tea, here are a few of my favorite brands. All are caffeine-free.

• Traditional Medicinals Organic Ginger Tea is robust and spicy with gingery goodness and contains 1,500 mg of ginger root per bag.
• Yogi Ginger Tea blends organic herbs and spices like ginger root, lemongrass, licorice root, peppermint leaf, and black pepper. The combination makes a soothing spicy and green tea goodness that will warm the body. The label states that it has 2000mg of proprietary herbs.
• Twinings Lemon & Ginger Herbal Tea is an infusion of dried ginger and lemon peel, blackberry, linden, and lemon grass. The flavor is a beautiful balance of spice and zing. The supplement facts for the ingredients are not listed, sadly.

Ginger Beer

My go-to favorites can also be used when making cocktails or mocktails.

• Fever Tree Ginger Beer is a premium carbonated drink robust in gingery spice taste and aroma. 
• Q Ginger Beer has a spicy ginger flavor and fragrance with an added kick of chili peppers that finishes with a nice bubbly carbonation.

Ginger Confectionery

Once upon a time, I could finish almost a bag of ginger chews! And don’t get me started on the crystallized ginger. So here are my go-to snacks.

• Prince of Peace Original Ginger Chews is sweet, spicy, soft, and chewy. If you watch your sugar intake, one candy has 3g of sugar and 15 calories.
• Nest Lady Crystallized Ginger is a pack of thick ginger slices crystallized in granulated sugar. Depending on the size of the cuts, one serving equals 11g or about 4-5 slices and 150 calories. 

Ginger Oils

If you want to use ginger essential oil to add to massage oil or use in a diffuser, read this detailed article with recommendations from My Daily Dose. According to Healthline, ginger oil should not be directly applied to the skin but must be diluted in a carrier oil like almond, coconut, avocado, or jojoba oil.

Ginger Recipes

Hopefully, ginger’s seven remarkable health benefits have convinced you to consider any of the delectable recipes below to harness them. However, remember that it’s essential to consult with a healthcare professional before using ginger as a therapeutic agent, especially if you have underlying health conditions or are taking medications.

• Simple Ginger Tea 
• Anti-nausea Ginger Tea with Turmeric and LemonHome-made Ginger Beer
• Home-made Candied Ginger
• Japanese Pickled-ginger (Gari)
• Ginger Spice Smoothie
• Miso Ginger Dressing
• The Gingeriest Gingerbread
• Topical Poultice (For various inflammatory conditions)

Take-away

Ginger offers many health benefits supported by traditional wisdom and scientific research. Ginger is versatile and can be incorporated into your foods, drinks, body products, and poultice. Seven remarkable health benefits include improving digestion, reducing inflammation, relieving pain, boosting immunity, regulating blood sugar, controlling weight, and acting as an antioxidant. However, ginger should not be used as a substitute for medical treatment, and individuals should consult their healthcare provider before using ginger as a supplement or remedy. Stay healthy and safe.