Are Ginger Ale Drinks Healthy? The Surprising Truth Behind the Myth

Despite its longstanding reputation as a soothing remedy, most commercial ginger ale contains insignificant amounts of actual ginger. This raises the question: are ginger ale drinks healthy, or just another sugar-filled soda with clever branding and minimal health benefits?

Quick Summary

Many commercial ginger ales are high in added sugar or artificial sweeteners and contain little to no real ginger. While concentrated ginger has proven health benefits, these are largely absent from most store-bought sodas, challenging its long-held reputation as a stomach soother.

Key Points

• Not a health drink: Most commercial ginger ale is a sugary soft drink with little to no actual ginger, negating its supposed health benefits.

• High in sugar: A standard can of ginger ale can contain over 30 grams of added sugar, contributing to empty calories and health risks.

• Upset stomach myth: The belief that ginger ale soothes upset stomachs is largely false for commercial brands; any relief is typically a placebo effect or from carbonation, not real ginger.

• Real ginger's benefits: Genuine, concentrated ginger root has proven properties that relieve nausea, aid digestion, and reduce inflammation.

• Opt for alternatives: For true health benefits, choose ginger tea, homemade ginger brew, or an authentic ginger beer made with real ginger root.

• Consider the ingredients: Always check the ingredient list for real ginger content and high sugar levels, as diet versions may contain problematic artificial sweeteners.

The Upset Stomach Myth vs. the Harsh Reality

For generations, ginger ale has been the go-to beverage for an upset stomach, a trusted folk remedy passed down from parent to child. The assumption was that the real ginger in the drink would work its magic to soothe nausea and calm digestion. The unfortunate reality, however, is that this advice is largely outdated and based on a misconception of what modern commercial ginger ale actually contains.

Most mass-market ginger ale is, in fact, a sugary soft drink with artificial ginger flavoring. The health-promoting compounds found in real ginger root, such as gingerol, are either nonexistent or present in such negligible amounts that they offer no therapeutic benefit. The minor comfort people experience is often psychological or a temporary relief from the carbonation, not from the ginger itself. In some cases, the high sugar content can even worsen symptoms of an upset stomach by causing gas and bloating.

What's Really Inside Commercial Ginger Ale?

When you pick up a can of mainstream ginger ale, you are primarily purchasing carbonated water and a hefty dose of sugar or artificial sweeteners. A single 12-ounce can can contain over 30 grams of added sugar, comparable to many colas. This added sugar, often in the form of high fructose corn syrup, provides empty calories and contributes to several serious health concerns, including weight gain, obesity, and an increased risk of type 2 diabetes.

For those who opt for a "diet" version, the substitution of artificial sweeteners introduces another set of potential issues. Research on the long-term effects of artificial sweeteners is still debated, but some studies suggest they may alter gut bacteria and potentially impact metabolism. Furthermore, sugar alcohols used in some diet drinks can cause gastrointestinal distress, including bloating and diarrhea, which is the opposite of what one wants when battling an upset stomach.

The True Potential of Real Ginger

The irony of the ginger ale myth is that real, concentrated ginger does possess significant health benefits backed by scientific research. The bioactive compounds like gingerol and shogaol are potent anti-inflammatory and antioxidant agents. Real ginger has been shown to be effective in:

• Relieving Nausea: Studies show concentrated ginger can combat various forms of nausea, including motion sickness, morning sickness, and chemotherapy-related sickness.
• Aiding Digestion: It can help relax the smooth muscles in the gastrointestinal tract, promoting faster stomach emptying and reducing indigestion, bloating, and gas.
• Reducing Inflammation: Real ginger has anti-inflammatory properties that can help soothe inflammation throughout the body.
• Supporting Heart Health: Some evidence suggests ginger may play a role in supporting cardiovascular health by helping to lower blood pressure.

The takeaway is clear: the benefits lie in the root, not the soda. To gain these advantages, you need a substantial amount of ginger, far more than what is found in most commercial ales.

Commercial vs. Authentic Ginger Brew: A Comparison

Feature	Commercial Ginger Ale	Authentic/Craft Ginger Brew
Real Ginger Content	Little to none; relies on artificial flavor.	High; made with real ginger root and/or extract.
Flavor Profile	Mild, sweet, with a hint of ginger flavor.	Stronger, spicier, more pungent ginger taste.
Sweetener Type	High Fructose Corn Syrup or artificial sweeteners.	Often sweetened with cane sugar, honey, or maple syrup.
Carbonation Method	Artificially carbonated using CO2.	May be naturally carbonated through fermentation.
Probiotic Content	None.	Fermented versions may contain beneficial bacteria.
Overall Health Impact	Considered a sugary soda with negative health consequences.	Can offer some mild benefits from real ginger, but still contains sugar.

Healthier Alternatives to Ginger Ale

For those seeking the real benefits of ginger without the pitfalls of commercial soda, several alternatives are available:

• Ginger Tea: A simple and effective way to get a potent dose of ginger. Steep slices of fresh ginger root in hot water for a soothing beverage.
• Homemade Ginger Ale: Create a simple ginger syrup by boiling fresh ginger with water and a small amount of sweetener like honey. Mix with sparkling water for a refreshing and authentic drink.
• Ginger Chews or Candies: These can offer a concentrated source of ginger to help with nausea. Look for low-sugar options in the natural foods aisle.
• Authentic Ginger Beer: Made by fermenting real ginger, these often contain a much higher concentration of ginger and a spicier flavor. Read the labels to find naturally brewed versions.
• Plain Water: Sometimes the simplest solution is the best. Hydrating with plain water is always a healthy choice, especially when feeling unwell.

Conclusion: The Final Verdict on Ginger Ale's Health

While the association of ginger ale with health and wellness is a deeply rooted cultural tradition, the reality is far from the myth. Commercial ginger ale is a sugary soda that offers minimal to no health benefits, and its high sugar and carbonation can even be detrimental to digestive health. The true power of ginger lies in its natural, unprocessed form. When consumed in moderation as an occasional treat, commercial ginger ale is unlikely to cause harm. However, for those seeking the genuine health benefits of ginger—especially for issues like nausea or indigestion—it's best to opt for a tea, a homemade brew, or a high-quality, authentic ginger beer instead. By being mindful of ingredients and choosing wisely, you can enjoy the flavor of ginger while truly supporting your health.

USA Today: Is ginger ale good for you? No but there is a healthiest option

Making a Healthier Choice

For those who enjoy the taste of ginger, the key is to choose wisely. Read ingredient labels carefully. Look for products made with real ginger and minimal added sugar. Remember that the nostalgic comfort of ginger ale doesn't translate to actual health benefits unless the drink is sourced properly. Prioritizing whole, natural forms of ginger is the best strategy for promoting digestive wellness.

Note: If you have specific health conditions, such as diabetes or take blood thinners, always consult with a healthcare professional before consuming large amounts of ginger.

Sources

• Healthline. Is Ginger Ale Good for You? Benefits, Types, and Potential Side Effects.
• USA Today. Is ginger ale good for you? No but there is a healthiest option.
• New York Post. Is ginger ale good for an upset stomach? Experts weigh in.
• Johns Hopkins Medicine. Ginger Benefits.
• Migraine Again. Feeling Sick? 7 Drinks That Help Relieve Nausea Quickly.

Frequently Asked Questions

Does ginger ale actually help with an upset stomach?

No, most commercial ginger ale does not effectively help with an upset stomach. The real health benefits come from concentrated ginger root, which is typically absent from these mass-market sodas.

Why is commercial ginger ale considered unhealthy?

Commercial ginger ale is considered unhealthy primarily due to its high sugar content (often over 30g per can), which contributes to health issues like obesity and type 2 diabetes. Many versions also use artificial flavors and sweeteners instead of real ginger.

What is the difference between ginger ale and ginger beer?

Ginger beer is typically brewed through fermentation and has a much stronger, spicier ginger flavor and higher ginger content. Ginger ale is a milder, sweeter, carbonated soft drink that usually relies on artificial flavoring.

What is a healthier alternative for an upset stomach?

For a healthier option for an upset stomach, try brewing fresh ginger root into a hot tea. Small portions of low-sugar ginger chews or authentic ginger beer can also be more effective than commercial ginger ale.

Does diet ginger ale have any health benefits?

Diet ginger ale offers no significant health benefits. While it lacks sugar, it contains artificial sweeteners that can have their own set of side effects, such as bloating and potential negative metabolic impacts.

Can I make my own healthy ginger ale?

Yes, you can make a healthier, homemade ginger ale by combining a simple syrup made from fresh ginger and a moderate amount of natural sweetener with sparkling water.

Is the carbonation in ginger ale good or bad for you?

For most people, the carbonation is not inherently bad but can cause bloating, gas, or acid reflux, which can be particularly uncomfortable if you are already experiencing stomach upset.