The Shocking Truth About Sugar in Your Ginger Beer
Despite its association with natural ingredients and a traditional brewing process, ginger beer can be surprisingly high in sugar. While early versions of the drink relied on fermentation, most modern commercial brands are heavily sweetened soft drinks. The amount of sugar can differ wildly, making it essential to look past the marketing and check the nutritional information on each bottle or can.
Several studies have highlighted the issue, with some research indicating that ginger beer can be one of the fizziest drinks with the most sugar. A single 330ml can of some well-known brands has been found to contain over 52 grams of sugar, which translates to a shocking 13 teaspoons. This far exceeds the World Health Organization's recommended daily maximum of 25-30 grams for most adults. The average content, however, is closer to 38.5 grams or about eight teaspoons for a standard 330ml serving. This variation is why becoming a label-reader is so important for health-conscious consumers.
How Ginger Beer Sugar Content Compares to Other Drinks
To put the sugar content of ginger beer into perspective, it's helpful to compare it with other common fizzy beverages. While cola often gets the bad press, many commercial ginger beers can pack an equal or greater sugary punch. This is particularly true for premium or craft brands, which consumers might mistakenly assume are healthier.
- The average cola contains around 35 grams of sugar per 330ml can, which is roughly 7 teaspoons. This is often less than the sugar in many ginger beer brands.
- Ginger ale, traditionally considered a more mild-tasting cousin to ginger beer, typically contains less sugar on average. A study found the average ginger ale has about 22.9 grams of sugar per 330ml serving, or just under 5 teaspoons. However, some analyses have found that ginger ale brands may lack real ginger and associated benefits.
- Diet or 'light' versions of ginger beer use artificial sweeteners to achieve a sweet taste with significantly fewer calories and little to no sugar. These are a good option for those seeking a low-sugar alternative, though the long-term health effects of artificial sweeteners are still being studied.
Comparing Popular Ginger Beer Brands
To illustrate the wide range of sugar content, here is a comparison of typical sugar content for a standard 330-355ml serving across different types and brands. Please note that figures can vary slightly based on formulation and region.
| Brand/Type | Sugar Content (grams) | Approximate Teaspoons (1 tsp ≈ 4g) |
|---|---|---|
| Bundaberg Original | 39.8g | ~10 teaspoons |
| Old Jamaica | 52.8g | ~13 teaspoons |
| Typical Craft Brand | 20-30g | 5-7.5 teaspoons |
| Fever-Tree | ~28g* | ~7 teaspoons |
| Dalston's (No Added Sugar) | 0g | 0 teaspoons |
| Diet Brands | <5g | <1 teaspoon |
Note: Fever-Tree's standard product uses less sugar than many competitors, while some brands offer dedicated low-sugar or zero-sugar products.
Tips for Choosing a Healthier Ginger Beer
If you love the spicy kick of ginger beer but want to reduce your sugar intake, you have several options:
- Read the Label: The first step is to always check the nutrition facts. Pay close attention to the 'Sugars' or 'Added Sugars' line and compare brands before buying. Look at the total sugar amount, not just the per 100ml or per ounce figure, and consider the total amount in the bottle or can.
- Opt for Low-Sugar or Diet Versions: Many brands now offer low-sugar, no-added-sugar, or 'diet' alternatives sweetened with stevia, aspartame, or erythritol. While flavor and sweetness may differ from the traditional version, they offer a sugar-free option.
- Make Your Own: For complete control over ingredients, brew your own ginger beer. You can adjust the amount of sugar to your liking and even choose natural sweeteners. Home-brewing also allows you to control the fermentation, which can lead to a more complex, less sugary profile.
- Use it as a Mixer: Instead of drinking a full bottle of sugary ginger beer on its own, use it as a mixer with a lighter alternative like sparkling water to dilute the sweetness and reduce your overall sugar consumption.
Conclusion
While a classic mixer and a delicious soft drink on its own, commercially produced ginger beer often contains a surprisingly high amount of sugar. A single serving can easily exceed the recommended daily allowance, making it crucial for health-conscious consumers to be aware. The amount varies dramatically by brand, with some containing over 13 teaspoons of sugar per can, while diet versions offer a sugar-free alternative. By reading labels, seeking low-sugar options, and even experimenting with homemade recipes, you can enjoy the zesty flavor of ginger beer without the excessive sugar. To explore healthier food alternatives, check out the recommendations from Action on Sugar, a UK-based campaign group focused on reducing sugar in foods and drinks.
