Ginger is a widely valued dietary ingredient in Asian countries. This popular spice can be used for both savoury and sweet dishes. In Western countries, ginger is often added to juices and so called “health shakes”. During the autumn and winter, it is often used in the form of brews as a remedy for colds and the flu. Does consuming ginger really bring benefits to your health and figure? The research clearly shows that it does! Including ginger in the diet can not only support weight loss, but also improve digestion or protect against tumours.
Ginger and its nutritional properties
Raw ginger root in 100 g contains 80 kcal, less than 2 g of protein, 0.75 g of fat, 18 g of carbohydrates and 2 g of fibre, so its addition to dishes does not significantly affect the calorie content. It is a source of potassium and vitamin C. The spicy, slightly sweet taste and smell of ginger is due to the presence of essential oils: gingerol, zingerone and citral. It is essential oils that give ginger not only its special aroma, but also its many valuable health properties.
Ginger has long been known in herbal medicine for its warming and stimulating properties, as well as its positive effects on the digestive tract. Ginger was used in ancient medical treatments — in Ayurveda it is used to treat rheumatic diseases, and according to traditional Chinese medicine, ginger can be used to relieve colds, nausea and shortness of breath. Western medicine attributes to it anti-inflammatory effects, stimulating the digestive tract, relieving nausea (prophylactic in motion sickness), as well as antibacterial, antiviral and antifungal properties.
How does ginger support weight loss?
Because of its “scorching” taste, ginger has become an object of interest for people wanting to lose weight, as well as... manufacturers of dietary supplements. Is its effect similar, for example, to chili peppers, which facilitate fat burning by raising body temperature? Research shows that it is.
An extensive review of 2018 scientific studies clearly shows that ginger supplementation can significantly reduce body weight. Along with body weight, ginger helps to reduce abdominal obesity by reducing the WHR, or waist-to-hip circumference ratio. Ginger supplementation also improves (reduces) indicators of glucose-insulin metabolism, such as fasting glucose and HOMA-IR. Moreover, ginger has a positive effect on the blood lipid profile, increasing concentration of the fraction of the “good” HDL cholesterol.
Adding ginger to the diet will therefore be a good idea for those struggling with overweight or obesity (especially abdominal). People who experience insulin problems (insulin resistance, type II diabetes) can also enjoy the benefits of this plant. However, it is important to remember that regular consumption of ginger alone, without other dietary or lifestyle modifications, will not produce the desired results.
Ginger’s effect on the digestive system
Ginger is a source of so called prokinetic substances, that is, substances that stimulate gastrointestinal motility. According to research, the enzymes in ginger rhizome effectively help get rid of gases. For this reason, ginger is widely recommended in all intestinal ailments, such as bloating, gases, constipation, or in diseases such as SIBO.
Ginger is also an effective antiemetic. Studies show that ginger works well for morning nausea in pregnant women, nausea in cancer patients associated with chemotherapy, or during motion sickness.
How to incorporate ginger into your diet?
Ginger in the diet has a number of uses. Its primary use is to add ginger as a spice to the food we eat. Fresh ginger rhizome can be finely chopped or grated for this purpose. If we do not have access to the rhizomes, we can choose the powdered version, which can be found in the store on the spice shelves. Ginger goes well with Asian dishes, but can also be used as a warming addition to sweet dishes (such as oatmeal).
A popular method of consuming ginger is through liquids. Fresh ginger rhizome can be used to make a brew, or (if you have a juicer) you can add it to juices or health “shakes”. We can add ginger powder to tea or coffee. In warm drinks, ginger perfectly complements cinnamon and citrus fruits.
A recipe for ginger brew
- Cut about 3 cm of fresh ginger rhizome into strips or grate it (then the brew will be more aromatic).
- Pour about 300 ml of boiling water over the ginger, then cover and let it brew for 10 minutes.
- If you wish, you can add a number of extra ingredients to the brew, which will enhance not only its taste, but also its health properties: honey, lemon, cloves, turmeric, cinnamon or cayenne pepper.
Recipe for a “gingerbread” oatmeal with ginger.
Ingredients:
- 1 glass of almond drink
- 40 g of mountain oat flakes
- 1/3 teaspoon of powdered ginger
- 1/3 teaspoon of cinnamon
- a pinch of grated nutmeg
- 1 teaspoon of reduced-fat cocoa
- 1 teaspoon of honey (or another sweetener)
- a handful of dried plums (finely chopped)
- ½ handful of walnuts
Preparation:
- Boil the almond drink, then add the oat flakes and cook until soft, stirring all the time.
- While cooking, add powdered spices and finely chopped dried plums to the oatmeal.
- When the oatmeal is thick, take it off the heat and add honey. Decorate the whole thing with walnuts.
Nutritional content:
Energy value: 560 kcal
Protein: 14 g
Fat: 24 g
Carbohydrates: 71 g