How Unhealthy Is Ginger Ale? Separating Myth from Reality

November 11, 2025 •

4 min read

A typical 12-ounce can of commercial ginger ale can contain up to 36 grams of added sugar, nearly three-quarters of the daily value for an average 2,000-calorie diet. This sugary reality often contradicts the widespread belief that this carbonated beverage is a healthy tonic, raising the question: how unhealthy is ginger ale?

Quick Summary

Most commercial ginger ale contains minimal real ginger and high levels of added sugar or artificial sweeteners, making it a sugary soda with associated health risks. Its perceived benefits for nausea are often psychological, while healthier alternatives like real ginger tea provide genuine health advantages.

Key Points

High in Added Sugar: Most commercial ginger ale is laden with sugar, with a single can potentially exceeding daily recommended limits.
Minimal Real Ginger: Despite its name, many popular brands use artificial flavoring and contain little to no real ginger root.
The Nausea Effect is a Myth: Any perceived relief from nausea is likely a placebo effect, as the medicinal compounds in real ginger are missing.
Diet Versions Aren't Necessarily Healthy: Diet ginger ale contains artificial sweeteners with their own set of potential health concerns, including effects on metabolism and gut health.
Numerous Health Risks: Regular consumption is linked to weight gain, type 2 diabetes, dental issues, and increased triglycerides, similar to other sodas.
Healthier Alternatives Exist: Better options include making homemade ginger ale with real ginger, drinking ginger tea, or opting for ginger-infused kombucha.

Commercial Ginger Ale: More Soda than Health Tonic

For generations, ginger ale has been a go-to remedy for upset stomachs, but the common commercial versions sold today bear little resemblance to traditional, health-focused tonics. Modern mass-produced ginger ale is typically made with carbonated water, high-fructose corn syrup or sugar, artificial or natural flavorings, caramel coloring, and preservatives. A lawsuit against a major Canadian brand revealed its product contained only a miniscule amount of ginger flavor extract, highlighting how misleading 'made with real ginger' claims can be. This means that for the average consumer, ginger ale is nutritionally equivalent to other sugary sodas.

The Problem with Added Sugars

The most significant health concern with regular ginger ale is its high added sugar content. Consuming large amounts of added sugar is strongly linked to numerous health problems.

Weight Gain and Obesity: High sugar intake increases overall calorie consumption, contributing to weight gain and obesity. Some research also links high-fructose corn syrup to fat production in the liver, altered blood fat levels, and harmful belly fat.
Metabolic Syndrome and Type 2 Diabetes: Regular consumption of sugary drinks can lead to insulin resistance, significantly increasing the risk of metabolic syndrome and type 2 diabetes.
Heart Disease: Excessive sugar intake can raise blood pressure, increase cholesterol and triglyceride levels, and contribute to inflammation, all factors that elevate the risk of heart disease.
Dental Health: The combination of sugar and acidity in soda creates an environment that can damage tooth enamel, leading to tooth decay and cavities.

The Risks of Diet Ginger Ale

For those avoiding sugar, diet ginger ale seems like a healthier choice. However, these versions replace sugar with artificial sweeteners, and their health impacts are still debated.

Metabolic Issues: Some studies suggest artificial sweeteners may alter the balance of beneficial gut bacteria, potentially leading to metabolic changes and an increased risk of type 2 diabetes and obesity.
Increased Cravings: There is evidence that diet sodas can stimulate appetite and increase cravings for high-calorie foods.
Digestive Discomfort: Artificial sweeteners, particularly sugar alcohols, can cause bloating and diarrhea, especially when consumed in large amounts.

The Nausea Myth: Placebo or Potent?

The long-held belief that ginger ale soothes an upset stomach is rooted in the known anti-nausea properties of real ginger root. However, since most commercial ginger ales contain very little real ginger, any perceived relief is likely due to the placebo effect or the mild comfort of the carbonation, which can temporarily settle the stomach. In some cases, the fizz and high sugar content can actually worsen nausea and other digestive issues. For genuine nausea relief, consuming real ginger through tea or supplements is far more effective.

Ginger Ale Comparison Table


Feature	Commercial Ginger Ale (Regular)	Diet Ginger Ale	Real Ginger Tea
Real Ginger Content	Minimal to none	Minimal to none	High
Sweetener	High Fructose Corn Syrup / Sugar	Artificial Sweeteners	Natural (Honey/Maple Syrup) or none
Calories	High	Zero or low	Low to none
Potential Benefits	Placebo effect for nausea	Minimal, no sugar spike	Significant anti-nausea, anti-inflammatory, antioxidant properties
Potential Downsides	High sugar, empty calories, tooth decay	Artificial sweeteners, gut disruption, metabolic concerns	Can cause heartburn in high doses

Healthier Alternatives to Ginger Ale

If you enjoy the taste of ginger but want to avoid the health risks associated with soda, several healthier options are available:

Homemade Ginger Ale: Create a fresh and potent version by simmering real ginger root and adding sparkling water. This gives you control over the sweetness and ingredients.
Ginger Tea: Steeping fresh ginger slices in hot water provides all the digestive benefits of ginger without added sugar or carbonation.
Ginger Kombucha: Fermented ginger kombucha offers a zesty, carbonated beverage with potential probiotic benefits for gut health.
Water with Ginger Infusion: For a simple, no-calorie alternative, add a few slices of fresh ginger and a squeeze of lime or lemon to your water.
Sparkling Water: Simply drinking plain sparkling water can provide the satisfying fizz without any added sugar, artificial sweeteners, or preservatives.

Conclusion

While a nostalgic staple for soothing a sore tummy, commercial ginger ale should be viewed as what it truly is: a sugary soda. Its high sugar content, often paired with artificial flavorings and preservatives, poses significant health risks that far outweigh its minimal or non-existent health benefits. Whether you opt for regular or diet versions, the potential negative effects on metabolic health, weight, and dental hygiene make it an unhealthy choice for regular consumption. For those seeking genuine ginger benefits, turning to real ginger root in homemade drinks or teas is the far healthier and more effective option. For general hydration and a bubbly treat, plain sparkling water or other naturally flavored, low-sugar drinks are superior alternatives. Find more information on general ginger benefits from Johns Hopkins Medicine.

Frequently Asked Questions

No, commercial ginger ale is not a healthy remedy for an upset stomach. Most brands contain very little, if any, real ginger root, which is the source of the beneficial compounds. Any relief is likely a placebo effect, while the sugar and carbonation can actually worsen symptoms.

Yes, diet ginger ale contains artificial sweeteners that may pose health risks. Some studies suggest a link between artificial sweetener consumption and metabolic issues, potential changes to gut bacteria, and increased appetite.

Many commercial ginger ale brands contain only a miniscule amount of real ginger extract, and some rely entirely on artificial flavoring. For any significant ginger content, you must choose a craft or artisanal brand that explicitly states it uses real ginger or ginger juice.

For genuine relief from nausea, a cup of real ginger tea is a far better alternative. You can make it by steeping slices of fresh ginger root in hot water. Unlike commercial ginger ale, this provides a concentrated dose of ginger's beneficial compounds.

Yes, the carbonation in ginger ale, like other sodas, can lead to increased bloating, gas, and digestive discomfort, especially for those with sensitive stomachs or conditions like acid reflux.

A standard 12-ounce can of commercial ginger ale can contain around 30 to 36 grams of added sugar, which can be nearly 75% of the recommended daily limit based on a 2,000-calorie diet.

No, there are significant differences. Traditional or artisanal ginger ale is fermented and uses real ginger, while most modern commercial varieties are simply sugary, artificially flavored sodas.