Ginger is a very healthy, nutritious plant. It has numerous benefits for humans regarding the intake of vitamins, minerals, and other valuable substances. We mostly come into contact with ginger in the form of a spice. However, its application can be much wider.
It has been used for thousands of years in the treatment of many health problems and illnesses. Therefore, the value of its root and numerous benefits for humans are unquestionable. We must point out its anti-inflammatory effects (1), as well as those associated with the reduction of digestive and gastric disorders.
One of the most significant and exciting effects of ginger is on the fatty accumulations in the human body. Therefore, ginger extract is often one of the ingredients of dietary supplements for weight loss. Ginger does not only enhance our digestive function, but it has thermogenic effects that help accelerate our metabolism (2). This is a prerequisite for getting rid of the fat accumulations. In addition, a healthy metabolism is necessary for transforming fat into energy.
What is Ginger?
Ginger belongs to the group of perennial herbs. This plant originates from China. It can grow up to 1 meter in height. Its roots can grow horizontally up to 20cm. The root is brown and white, with a fibrous interior. It contains valuable essential oils whose composition depends on the origin of the plant (3).
In the East, it is a common spice widely used in everyday dishes that has a pleasant taste and beneficial effects on nutrition. On the other hand, in the West, ginger was used mostly in special kinds of desserts. We will later tell you more on the modern use of ginger worldwide.
The ginger root is rather fleshy, very aromatic, and full of minerals. It contains proteins, healthy fats, potassium, copper, magnesium, vitamins C and B, niacin, and numerous other valuable nutrients (4).
It can be used to stimulate sweating in order to get rid of the toxins from the body, but also from the liver. Therefore, ginger is a natural medicine. This interesting spice has been used to treat various medical conditions for thousands of years. It fights against stomach pain, nausea, rheumatism, some types of bleeding, some types of headaches etc. It is also very efficient in wound healing.
Different researchers have proved that ginger root helps in lowering cholesterol level in the blood, reduces pain, induces digestion and increases sperm mobility.
As we can conclude, ginger is much more than an ordinary spice. It is a very healthy herb that we all should include in our menu at least once a week, especially those who want to regulate their weight. Let’s get into depth on how ginger actually works once we consume it.
How Does It Work?
If you want to lose weight, you will hardly find a better ally than ginger. By slowly introducing this spice into your diet, you will wake up your digestive system, accelerate your metabolism, and initiate the process of melting fat deposits in your body.
Ginger is a true versatile wonder. It is a chameleon among the herbs and a true savior of our health. There are several mechanisms and roles ginger plays in the process of weight loss. Here’s how:
1. It Aids Digestion
Ginger can improve digestion by increasing the pH value in our stomach and stimulating the release of the digestive enzymes. It even has a role in the prevention of gastrointestinal cancer (5). Given that ginger has a fiber structure, it also increases the mobility of the intestines which is very important. There is a medical condition called lazy intestines that diminishes the life quality when it comes to regular digestion, bloating and constipation issues. It also has negative effects on the weight loss process.
The combination of increasing the pH value and stimulating the production of digestive enzymes leads to faster absorption of nutrients. At the same time, the non-beneficial constituents that cause flatulence and constipation are promptly excreted from the system. Additionally, a more efficient digestive system can treat the intake and processing food more effectively, which significantly contributes to weight loss.
2. It Improves Metabolism
We all know how important metabolism is for our general health and especially for weight loss. Some people try different diets, workout and still have trouble losing weight. Once they manage to accelerate their sleepy metabolism, the situation changes.
There are indications that ginger stimulates metabolism by up to 20% and that it can significantly increase the rate of fat burning (6). By stimulating the metabolism, fat stored in our body slowly melts, i.e. gets transferred into useful energy. This does not only affect weight loss but can help lower cholesterol and triglyceride levels.
3. It Reinforces the Feeling of Satiety
In 2012, a group of researchers from Columbia University in New York investigated the effects of consuming a warm ginger drink on the energy consumption, satiety feelings and metabolic risk factors in obese men (2).
They found that 2 grams of powdered ginger dissolved in warm water has a significant effect on warming up our body, accelerating our metabolism, increasing the feeling of satiety and, consequently, lowering the need for food consumption when compared to the control group. The feeling of reduced hunger lasted up to 6 hours after consuming this ginger drink.
4. It Melts Away Accumulated Fat
Ginger and lemon successfully join their strengths in the weight loss action. Both of these plants stimulate fat loss and toxin removal from the body. They are considered to be a natural slimming formula that is a significant contributor to the efforts of millions of people around the world trying to balance their excess weight.
Other Significant Studies Supporting Ginger’s Efficacy in Weight Loss
A study published in the Journal of the Science of Food and Agriculture has confirmed that gingerol, the active ingredient found in ginger, has positive effects on reducing obesity caused by improper nutrition too rich in fats (7). Ginger has been proven to have anti-bloating effects and to suppress hunger. Furthermore, the study showed that ginger protects our digestive system and accelerates it. It also stimulates the release of toxins and lowers cholesterol levels, according to the same study.
The study investigated the effects of gingerol on changes in body weight, glucose serum, insulin and insulin resistance, as well as the lipid profile in plasma and liver. Furthermore, scientists analyzed the amylase, lipase and leptin activity in cases of high intake of fat and noted significant positive effects and changes in all of these tests.
Another research comparing the effects of ginger and orlistat on obesity was published in the European Review for Medical and Pharmacological Sciences. The study examined the role of liver enzymes lipase and amylase and the effects of orlistat, a synthetic drug that stimulates losing weight by preventing the activation of these enzymes (8).
According to the conclusion of this study conducted on mice, the group that got both the drug and the ginger extract showed significant weight loss results despite the fact that orlistat consumption increases appetite. Combined use led to reduced levels of lipids in serum. The group which was taking only ginger had a significant increase in HDL or the “good” cholesterol as well.
In addition, ginger did not increase bilirubin or amylase activity, while orlistat decreased their levels. Therefore, this study confirmed the positive influence of ginger on reducing body weight without changing the enzymatic and hormonal function of the organism.
However, the use of this precious herb as a spice in your dishes may not be enough to promote weight loss. You should use fresh ginger root to prepare special potions and meals required for a healthy weight loss in combination with healthy living habits. This way, you can expect to achieve a significant weight loss in a reasonable period of time. Let’s take a look at some ways in which you can use ginger to lose weight.
Other Health Benefits of Ginger
1. It Can Help Ease A Cold or the Flu
Many people use ginger to help recover from a cold or the flu. However, the evidence supporting this remedy is mostly anecdotal.
Experts studied the effects of fresh and dried ginger on one respiratory virus in human cells. The results indicated that fresh ginger may help protect the respiratory system, while dried ginger did not have the same impact (9).
Another small study investigated the popularity of herbal medicine as a cold or flu treatment. After polling 300 pharmacy customers in two different locations, the researchers determined that 69% of those polled used herbal medicine and that most of this group found it effective (10).
2. It Reduces Inflammation
One group of researchers concluded that taking ginger by mouth is “modestly efficacious and reasonably safe” for treating inflammation caused by osteoarthritis. However, they noted that the studies included in their meta-analysis were small and may not represent the general population (11).
Meanwhile, a review of 16 clinical trials determined that the phytochemical properties in ginger may combat inflammation (12). The most effective dosages and the best types of ginger extract to be used are yet to be finalized.
3. It Decreases Cancer Risk
Ginger does not provide protein or other nutrients, but it is an excellent source of antioxidants. Studies have shown that, for this reason, ginger can reduce various types of oxidative stress (13).
Oxidative stress happens when too many free radicals build up in the body. Free radicals are toxic substances produced by metabolism and other factors.
The body needs to eliminate free radicals to prevent them from causing cellular damage that can lead to a range of diseases, including cancer. Dietary antioxidants help the body get rid of free radicals.
In one trial, researchers gave 20 participants either 2 g of ginger or a placebo for 28 days. The participants all had a high risk of developing colorectal cancer (14). Biopsies showed that the participants who had consumed the ginger had fewer negative changes in healthy colon tissue. This group also had reduced cellular proliferation. The findings indicate that ginger could play a role in preventing colorectal cancer.
4. It Fights Infection
Gingerol, the bioactive substance in fresh ginger, can help lower the risk of infections. In fact, ginger extract can inhibit the growth of many different types of bacteria (15, 16).
It is very effective against the oral bacteria linked to inflammatory diseases in the gums, such as gingivitis and periodontitis. Fresh ginger may also be effective against the RSV virus, a common cause of respiratory infections.
5. It Lowers Cholesterol Levels
High levels of LDL lipoproteins (the bad cholesterol) are linked to an increased risk of heart disease. The foods you eat can have a strong influence on LDL levels.
Evidence showed that 3 grams of ginger powder caused significant reductions in most cholesterol markers (17).
This is supported by a study in hypothyroid rats, where ginger extract lowered LDL cholesterol to a similar extent as the cholesterol-lowering drug atorvastatin (18).
Both studies also showed reductions in total cholesterol and blood triglycerides.
6. It Improves Brain Function and Protect Against Alzheimer’s Disease
Oxidative stress and chronic inflammation can accelerate the aging process. They are believed to be among the key drivers of Alzheimer’s disease and age-related cognitive decline.
Some studies in animals suggest that the antioxidants and bioactive compounds in ginger can inhibit inflammatory responses that occur in the brain (19).
There is also some evidence that ginger can enhance brain function directly. In a study of 60 middle-aged women, ginger extract was shown to improve reaction time and working memory (20).
Numerous studies in animals also showed that ginger can protect against age-related decline in brain function (21, 22, 23).
7. It Can Lower Blood Sugars and Improve Heart Disease Risk Factors
This area of research is relatively new, but ginger may have powerful anti-diabetic properties. A recent study involving type 2 diabetics showed that 2 grams of ginger powder per day lowered fasting blood sugar by 12% (24). It also dramatically improved HbA1c (a marker for long-term blood sugar levels), leading to a 10% reduction over a period of 12 weeks.
There was also a 28% reduction in the ApoB/ApoA-I ratio, and a 23% reduction in markers for oxidized lipoproteins. These are both major risk factors for heart disease.
However, keep in mind that this was just one small study. The results are incredibly impressive, but they need to be confirmed in larger studies before any recommendations can be made.
How to Use Ginger?
We are bringing you several most effective recipes when it comes to the use of ginger for weight loss. It is up to you to choose the one that will match your lifestyle and preferences the best.
Classic Ginger Tea
Grate a small piece of fresh ginger root (around 1 cm) and pour hot water over it. Leave it covered for a few minutes and then filter the tea. You can add some cinnamon, lemon or honey into the tea to improve the taste. Consume it in the morning and in the evening and you will soon notice the results.
Ginger and Green Tea
Prepare green tea and add a little bit of freshly grated ginger root or fresh ginger spice into it. Let it cool and consume in the morning before breakfast. Many people, including the experts and nutritionists, say that this combination is ideal for cleaning your intestines and accelerating the metabolism.
Ginger, Mint, Lemon, Water, and Cucumber Mixture
Consuming this energy drink, also known as the Sassy water, is a perfect way to refresh oneself during the hot summer days. It is very easy to prepare.
Immerse one lemon sliced into thin pieces in a liter of filtered water. Add slices of cucumber, 8 fresh mint leaves and cut one medium-sized ginger root. Drink this mixture daily and, after a few days, you will feel “lighter” because you have thrown out the excess water and toxins from your body.
Ginger Ice Drink
You will agree that summer is not the very best time to drink hot tea. That’s why you can make a ginger ice tea! It will speed up your metabolism and boost sweating, which will directly trigger the melting of fat deposits.
All you need to do is place two spoons of grated ginger root into a pot with 4 cups of water. Bring it to the boiling point. Filter it, let it cool, add some lemon juice based on your preference and a couple of ice cubes. You get the perfect, refreshing ice tea which will help you lose weight!
Horseradish and Ginger
Put 130 g of horseradish and the same amount of ginger into a blender. Blend them and add lemon without seeds, 2 spoons of organic cinnamon and 3 spoons of honey. Mix all ingredients. Transfer the mixture into a glass jar with a tight lid. Keep it in the fridge. Consume two large spoons immediately after a meal each day. After a couple of weeks, your waist will become noticeably thinner.
We recommend you not to buy ready-made ginger drinks and ginger granules but to use the fresh product. Various supplements can contain ginger, but industrial and pharmaceutical processing can diminish some of its positive effects. Fresh ginger juice and mixtures are much more beneficial (25).
Who Should Avoid or Limit the Use of Ginger?
Despite the fact that ginger is very healthy and has lots of benefits, especially when it comes to weight loss, there are certain medical conditions when the use of ginger is prohibited and there are types of patients who must avoid or use ginger with caution (26).
People Taking Anticoagulant Drugs
Ginger dilutes blood, which means that people who are already taking blood anticoagulant medications or have bleeding disorders must avoid it.
Diabetics
Ginger can lower your blood sugar levels and it is good for diabetics who control their sugar level exclusively through diet. However, diabetics who take medicines or insulin can use ginger only with prior consultation with their doctor. Using ginger, in this case, can be very dangerous, as a combination of ginger and diabetes medicines can greatly lower your sugar level and increase your risk of hypoglycemia or coma.
Patients with High Blood Pressure
Some medicines for controlling blood pressure may interact with ginger. The blood pressure can become too low and heart rate can be significantly changed. If you are taking medicines to control your blood pressure, avoid consuming ginger.
Pregnant Women
Even though some women tend to use ginger to relieve their morning sicknesses, experts advise not to consume it without prior consultation with a doctor.
Some studies have shown that there is an increased risk of bleeding during pregnancy, as ginger dilutes blood and improves circulation. Therefore, the majority of doctors actually recommend avoiding ginger completely during pregnancy, especially if you suffer from bleeding disorders. When it comes to birth weight, the research has shown that ginger has no effect on baby weight.
Children
Children under the age of 12 should not consume ginger, as it can cause heartburn, gases upset stomach or mouth irritation in sensitive children. Those older than 12 can consume small amounts, for example, 1 gram per day. Consulting a pediatrician before adding ginger to your child’s diet is recommended.
How Much Ginger Should You Take?
Most people tolerate ginger very well and often use it to relieve various digestive problems, such as nausea or vomiting. It is widely used to relieve symptoms of arthritis and menstrual pain. It is well-known in different diets. However, we often ask ourselves, how much ginger is too much?
Experts point out that adults who do not suffer from any medical condition can consume up to 4 grams of ginger powder per day.
In studies investigating the effect of ginger on the health, the most common dose was 250 milligrams to 1 gram of ginger consumed 3 to 4 times a day (27).
Another great thing about ginger is that you can use it in fresh or dried form. Grated, dried ginger is a lot more concentrated and you should consume it less than the fresh one. One spoon of fresh ginger is equal to 1/4 teaspoon of grated dried ginger.
Key Takeaway
Ginger is a food most often used as a spice that works well for your health and should be included in your diet, especially if you want to improve your overall health and lose weight. However, there are situations and medical conditions when ginger should be avoided, including diabetes, cardiovascular conditions, as well as pregnancy.
There are much more benefits than the side effects of using ginger. If you do not belong to any of the risk groups mentioned earlier, you should definitely give it a try!
References:
(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408800/
(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5115784/
(4) https://www.crcpress.com/
(5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4369959/
(6) https://www.tandfonline.com/doi/abs/10.1080/10408398.2018.1427044?journalCode=bfsn20
(7) https://onlinelibrary.wiley.com/doi/abs/10.1002/jsfa.6642
(8) https://www.europeanreview.org/wp/wp-content/uploads/75-83.pdf
(9) https://www.ncbi.nlm.nih.gov/pubmed/23123794
(10) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3590151/
(11) https://www.sciencedirect.com/science/article/pii/S106345841401276X
(12) https://www.sciencedirect.com/science/article/pii/B9780128051863000059
(13) https://www.ncbi.nlm.nih.gov/books/NBK92775/
(14) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3618532/
(15) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3609356/
(16) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3418209/
(17) https://www.ncbi.nlm.nih.gov/pubmed/18813412
(18) https://www.ncbi.nlm.nih.gov/pubmed/23901210
(19) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4211852/
(20) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3253463/
(21) https://www.ncbi.nlm.nih.gov/pubmed/21197427
(22) https://www.ncbi.nlm.nih.gov/pubmed/20952170
(23) https://www.ncbi.nlm.nih.gov/pubmed/23374025
(24) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4277626/
(25) https://www.banglajol.info/index.php/JESNR/article/viewFile/22158/15239
(26) https://www.stylecraze.com/articles/dangerous-side-effects-of-ginger/#gref
(27) https://www.healthline.com/health/ginger-water#dosage
