Are there any benefits to drinking ginger beer?

January 2, 2026 •

3 min read

A single can of commercial ginger beer can contain almost 40 grams of sugar. This raises questions about the drink's overall health profile. This article examines the benefits and drawbacks of ginger beer to help consumers decide if it is a good choice.

Quick Summary

Ginger beer's potential health advantages stem from the ginger root, which is helpful for digestion and decreasing inflammation, but the high sugar levels in many commercial varieties is a concern. The article also provides guidance on how to choose healthier options.

Key Points

Ginger Root Benefits: Ginger contains compounds that help with inflammation and nausea.
High Sugar is a Downside: Many ginger beers have high sugar, which may negate the health benefits.
Homemade Offers Probiotics: Fermenting ginger beer at home can create a probiotic-rich drink.
Better Options: Ginger tea and fresh ginger are more effective than ginger beer.
Check Labels: Choose low-sugar ginger beer with real ginger.
Consult a Doctor: People on blood thinners or diabetes medication should consult a doctor before high ginger intake.

The Health Perks of Ginger

Ginger beer's purported health benefits come from its key ingredient: ginger root. This root contains gingerol and shogaol, bioactive compounds responsible for ginger's medicinal properties. Research has revealed several benefits associated with these compounds:

Relieves Nausea and Improves Digestion: Ginger is often used to soothe upset stomachs. The gingerol in ginger root accelerates gastric emptying, helping food move through the digestive tract, which can relieve indigestion and nausea. This makes it a popular remedy for motion sickness, morning sickness, and chemotherapy-induced nausea.
Reduces Inflammation and Pain: Ginger has anti-inflammatory properties that may help reduce pain and inflammation. This can benefit people with inflammatory conditions like osteoarthritis, as studies show ginger may reduce pain and stiffness. The pain-relieving properties may also help with muscle soreness and menstrual cramps.
Contains Antioxidants: The compounds in ginger function as antioxidants, protecting cells from damage caused by free radicals. This can slow down signs of aging and lower the risk of chronic diseases.
Offers Antibacterial Effects: Some studies suggest that the gingerols in ginger have antibacterial properties that can help inhibit the growth of certain bacteria.

The Problem With Sugar in Ginger Beer

The high sugar content in many commercial ginger beers is a major concern. Excessive sugar consumption can lead to weight gain, an increased risk of type 2 diabetes, and other health issues. When evaluating the benefits of commercial ginger beer, it's crucial to weigh the ginger content against the amount of added sugar.

Comparing Commercial vs. Homemade Ginger Beer

This table compares different ginger beer options:


Feature	Commercial Ginger Beer	Homemade Fermented Ginger Beer	Ginger Tea	Low-Sugar Commercial Ginger Beer
Sugar Content	Often very high (up to 40g per 12oz)	Controllable; you can use less or alternative sweeteners	None, unless honey or other sweeteners are added	Significantly lower than regular versions
Real Ginger Content	Varies widely; often uses flavorings or minimal real ginger	Uses plenty of freshly grated ginger for maximum potency	Uses fresh or dried ginger, very high concentration	Varies by brand; can be a good option with natural ginger flavor
Gut Health (Probiotics)	None, as it's typically pasteurized and artificially carbonated	Contains live cultures (yeast, bacteria) from the fermentation process	None naturally, though some fermented tea may contain probiotics	None, as it's not a fermented product
Convenience	Highly convenient; ready to drink immediately	Requires a multi-day process to brew and ferment	Easy and quick to make with fresh or dried ginger	Convenient and easy to find in stores

Maximize the Benefits

To get the true health benefits of ginger without excess sugar, consider these options:

Make Your Own: You can control the sugar and potentially create a probiotic-rich drink through fermentation.
Brew a Tea: Steep fresh, grated ginger in hot water for a potent and sugar-free beverage. You can add lemon and a touch of honey if you like. This method ensures you get the active compounds directly.
Choose Low-Sugar Options: For commercial convenience, seek low-sugar or diet ginger beers. Always check the nutrition label, as the amount of real ginger can still vary between brands.
Use Fresh Ginger in Cooking: Incorporate fresh ginger into stir-fries, dressings, and marinades. Grating it finely can enhance its bioavailability.
Try Ginger Supplements: For a concentrated dose of ginger for specific ailments, a capsule may be a good choice. Consult a doctor first and choose a reputable brand with third-party testing.

Side Effects and Considerations

While generally safe, large amounts of ginger can cause some side effects. These may include:

Digestive Discomfort: Excessive ginger can irritate the stomach lining, potentially causing heartburn, gas, or bloating.
Blood Thinning: High doses of ginger may act as a mild blood thinner. Those on blood-thinning medications should use caution and consult their doctor before increasing ginger intake.
Blood Sugar Impact: Large amounts of ginger may affect blood sugar levels. Diabetics should consult their healthcare provider before using high-dose ginger supplements.

Conclusion

While ginger beer offers potential health advantages, the high sugar content of most commercial options limits these benefits. Consumers seeking health advantages should consider consuming ginger in a low-sugar form, such as homemade fermented ginger beer, ginger tea, or fresh ginger in food. When buying store-bought ginger beer, always read the label to find a product with real ginger and minimal added sugar.

For more information on ginger's health benefits, visit https://www.hopkinsmedicine.org/health/wellness-and-prevention/ginger-benefits.

Frequently Asked Questions

Yes, ginger beer with real ginger can help with an upset stomach and nausea. The compounds in ginger aid digestion by promoting gastric emptying. However, choose low-sugar options, as high sugar may worsen stomach issues.

Ginger root has anti-inflammatory compounds, which can help reduce inflammation. However, the anti-inflammatory effects depend on the amount of real ginger, which varies by brand.

Homemade ginger beer is generally healthier because you control the sugar and it can contain probiotics from fermentation. Most commercial ginger beers are pasteurized and have a high sugar content.

Due to the high sugar content, people with diabetes should be careful. It's best to choose low-sugar or diet versions and monitor blood sugar. For medicinal purposes, ginger tea or supplements may be better, but consult a doctor first.

Ginger beer is brewed and fermented with real ginger, which gives it a spicier flavor. Ginger ale is a soft drink flavored with synthetic ginger syrup. Ginger beer often has a higher concentration of ginger compounds.

Only homemade fermented ginger beer contains probiotics. Most commercial ginger beers use artificial carbonation and are heat-treated, which kills any beneficial bacteria.

Ginger tea is a simple and healthier alternative for stomach issues. Steep fresh ginger in hot water to create a sugar-free drink with a high concentration of ginger compounds.