It's Ginger Time: The tiny root that you shouldn't skip

Fresh Ginger Root

For me, ginger (Zingiber officinale) is one of the 5 things I would take with me to a deserted island (along with lettuce, mung beans, millet, green tea and dark chocolate). It is also one of the most important plants in many cuisines and traditional medicines. In recent years, modern science has provided explanations for its wide range of health activities, from stimulating digestion, fighting cancer, to metabolic re-balance of sugar levels and hight cholesterol levels. Let's dive into the studies.

Ginger and Diabetes: A Strong and Well-founded Scientific Picture

In recent years, a number of controlled clinical studies have accumulated that directly examined type 2 diabetes patients. A meta-analysis that included randomized controlled trials found that ginger supplementation consistently decreased fasting blood sugar levels and glycosylated hemoglobin (HbA1C). The effect was particularly significant when combined with a balanced diet and a healthy lifestyle.

Another study found that in 70 patients who received 1600 mg of ginger per day, a decrease was observed not only in sugar but also in the HOMA-IR index, which indicates insulin resistance, as well as in triglycerides and total cholesterol. Along with the metabolic changes, a decrease in inflammation indices such as CRP and PGE2 was also recorded, which reinforces the understanding that the root works via more than one mechanism.

Anti-inflammatory effect: a kind of “emergency shutdown” for chronic inflammation

A clinical study conducted in diabetic patients found that ginger consumption significantly reduced levels of TNF-α and IL-6, two central inflammatory cytokines, and also reduced levels of CRP, an index indicating systemic inflammation.

Ginger and obesity: balancing appetite and a “tired” metabolism

A comprehensive literature review from 2020 found Ginger affects inflammation in adipose tissue, reducing oxidative stress and improving the activity of antioxidant enzymes. In this way, it helps the body get out of a pro-obesity inflammatory state and enter a more balanced state, where it is easier to lose weight and maintain a controlled appetite.

Cardiovascular: Improving lipids and more natural blood flow

Studies that have examined the effect of ginger on blood lipids show a recurring trend: a decrease in triglycerides, a decrease in total cholesterol and sometimes a decrease in LDL. This is a picture that is clearly seen in studies on diabetics and other populations. Since high lipids and chronic inflammation are among the main causes of atherosclerosis, ginger offers a natural mechanism that may help maintain blood vessel health. In addition, there are studies that indicate that ginger may improve endothelial function (the walls of blood vessels) and reduce oxidative processes that endanger the Heart system.

Ginger and cancer prevention: What do we already know?

A large scientific review that examined spices and anti-inflammatories found that ginger has the potential to inhibit the division processes of cancer cells, encourage programmed cell death and inhibit the penetration and migration of certain cancer cells. This is mainly with the help of 2 main components in the root - 6-gingerol and 6-shogaol

Digestive system: the benefit that you feel immediately

Ginger helps reduce nausea, so some of you may know it as a natural remedy for seasickness/travel sickness. In addition, it reduces bloating, encourages normal motility in the stomach and intestines and supports the production of digestive enzymes. Chinese tradition sees ginger as an internal warmer and moves stagnant qi, and these processes align well with the research findings on its ability to increase blood flow and improve digestive motility.

So how do you combine Ginger a day?

The doses in studies range from one to two grams a day of root powder. In practice, this can be expressed in a small spoonful of fresh ginger in a brew, about 3–4 cm of chopped root for dishes. You can also use a supplement, but this is not a recommendation you will hear from me. A brew is my GOTO and there are also recipes linked to the blog. The only sensitivity is for people taking anticoagulant medications.

Supporting literature:

1. Daily, J. W., Yang, M., Kim, D. S., & Park, S. (2015). Journal of Ethnic Foods, 2(1), 36–43. https://doi.org/10.1016/j.jef.2015.02.007

2. Arablou, T., Aryaeian, N., Valizadeh, M., Sharifi, F., Hosseini, A., & Djalali, M. (2014). International Journal of Food Sciences and Nutrition, 65(4), 515–520. https://doi.org/10.3109/09637486.2014.880671

3. Mahluji, S., Attari, V. E., Mobasseri, M., Payahoo, L., Ostadrahimi, A., & Golzari, S. E. J. (2013). International Journal of Food Sciences and Nutrition, 64(6), 682–686. https://doi.org/10.3109/09637486.2013.775223

4. Mahluji, S., Ostadrahimi, A., Mobasseri, M., Attari, V. E., & Payahoo, L. (2013). Advanced Pharmaceutical Bulletin, 3(2), 273–276. https://doi.org/10.5681/apb.2013.044

5. Tramontin, N. S., Luciano, T. F., Marques, S. O., de Souza, C. T., & Muller, A. P. (2020). Phytotherapy Research, 1–9. https://doi.org/10.1002/ptr.6619

6. Zheng, J., Zhou, Y., Li, Y., Xu, D.-P., Li, S., & Li, H.-B. (2016). Nutrients, 8(8), 495. https://doi.org/10.3390/nu8080495