Ginger is an herb that is known for its gut health benefits and anti-inflammatory properties. Throughout history, it has been used heavily as both food and medicine.
In traditional Ayurvedic, Iranian, and Chinese medicine ginger root was used as a tonic for a number of different ailments ranging from digestive support to colds and inflammation.
Modern research shows that ginger and its phytochemicals may be helpful for gastrointestinal issues, blood sugar stabilization, reducing inflammation, and preventing nausea.
In this article, we will look at the health benefits of ginger, its safety, and its history.
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What is Ginger?
Ginger is a perennial, tropical plant with brilliant reddish-pink flowers. It belongs to the Zingiberaceae family and is native to Southeastern Asia.
Ginger’s Latin name is Zingiber officinale.
Contrary to popular belief, the part of the ginger plant that we use isn’t actually a root. It’s technically a rhizome, which is a part of the stem that lives underground that provides both roots and stem with nutrients.
Ginger has been found to be one of the best herbs high in niacin.
There are over 1,300 species of ginger, some that are interchangeably used with Zingiber officinale, and some that are ornamental. Most varieties share many of the same active constituents as Zingiber officinale.
The ginger rhizome has a stimulating, warming effect on the body and has been used to support the gastrointestinal tract, especially for nausea and upset stomach. It is also commonly used to reduce inflammation and pain.
Modern research supports the traditional claims that ginger has digestive, pain-relieving, and antiemetic effects. Research also shows that ginger can help to balance blood sugar levels.
These various health benefits of ginger are attributed to the various phenolic compounds present in the rhizome, including:
- Gingerol
- Shogaol
- Paradol
Ginger is a well-researched herb with many human clinical trials to support its traditional use. Many of its traditional uses have been scientifically tested (via human, animal, and in vitro trials) and show promising results.
Health Benefits of Ginger:
Below are the top researched-backed ginger benefits for health.
1. May Lower Blood Sugar
The health benefits of ginger have shown promise in supporting individuals with diabetes. In fact, ginger may be one of the best herbs for lowering blood sugar levels, along with other heart healthy herbs such as citrus bergamot and nattokinase.
Diabetes is considered a chronic metabolic disorder defined by persistently high blood glucose levels. Diabetic symptoms occur due to a body’s impaired relationship with insulin. Long-term complications with diabetes can lead to kidney, retina, nerve, and cardiovascular disease.
In a study involving patients with type II diabetes, those that received 1,600-4,000mg of ginger saw a lasting improvement in blood glucose levels compared to the placebo. This improvement was noticed during follow-up sessions, implying that ginger may have the ability to support blood sugar stabilization over longer periods of time.
In another clinical trial involving individuals with type II diabetes, the administration of ginger extract showed promising effects on the body’s ability to metabolize glucose and reduce long-term blood sugar levels. It appears that ginger’s active constituents, shogaol, gingerol, and paradol, are responsible for this action.
Researchers found that administration of ginger (3g/day for 8 weeks) had a positive effect on the patient’s overall blood sugar markers. Both fasting blood sugar (tested after fasting for 8 hours) and HbA1c (average blood sugar levels over 3 months) were reduced after patients took ginger.
In a 2015 study, administration of ginger powder elicited similar results for patients with type II diabetes. Researchers saw improvement in fasting blood sugar, average long-term blood sugar, and cholesterol levels (another marker of diabetes).
Another clinical trial found that 1.2g of dried ginger every day for 90 days effectively decreased blood glucose and cholesterol levels. In addition to “bad” cholesterol levels (LDL) being lowered, ginger was also able to increase levels of “good” cholesterol levels (HDL). These effects are thought to be similar to the benefits of citrus bergamot for cholesterol.
Summary:
Research indicates that ginger may help to support healthy blood sugar levels.
2. May Support Gastrointestinal Health
Ginger benefits gastrointestinal health and healthy digestion.
The health of the digestive system is important because it controls how your body processes and eliminates the food that you consume. Gastrointestinal health also plays a role in mental health due to the connection between the gut and the brain.
In a study with healthy subjects, 1g of ginger root was able to prevent abnormal movements in the stomach that are linked to stomach disorders. These abnormal rhythms were brought on by induced hyperglycemia (high blood sugar).
A pilot study involving 45