Is ginger ale a healthy drink? Unpacking the Myths and Realities

A 12-ounce can of commercial ginger ale can contain up to 36 grams of added sugar, almost three-quarters of the recommended daily limit for a 2,000-calorie diet. This startling fact directly challenges the common perception: is ginger ale a healthy drink, or is it just another sugary soda in disguise?

Quick Summary

Commercial ginger ale is typically a sugary soda with minimal, if any, real ginger content. While ginger root has proven health benefits, most bottled versions lack sufficient quantities to be effective. The high sugar or artificial sweetener content and carbonation can outweigh any minor advantages.

Key Points

• High Sugar Content: Most commercial ginger ale is a sugary soft drink with minimal health benefits, despite its name.

• Trace Amount of Ginger: Many brands use artificial flavoring and contain very little, if any, real ginger to provide therapeutic effects.

• Digestive Benefits are Overstated: The small amount of ginger is often outweighed by the carbonation, which can cause bloating and gas.

• Choose Whole Ginger for Health: To get genuine anti-nausea, antioxidant, and anti-inflammatory benefits, opt for fresh ginger root or ginger tea.

• Examine Labels Carefully: Healthier alternatives exist, but always check for real ginger content and low sugar to avoid empty calories and additives.

• Homemade is Healthiest: Making your own ginger tea or fermented ginger ale is the best way to control ingredients and maximize benefits.

What is Ginger Ale, Really?

Ginger ale is a carbonated soft drink flavored with ginger. Its reputation as a health tonic, particularly for stomach ailments, has been passed down through generations. However, the reality of modern, commercial ginger ale differs significantly from its traditional, fermented counterpart. Most popular brands on supermarket shelves bear little resemblance to a genuine health beverage. Understanding the ingredients is the first step to discerning whether your favorite fizzy drink is beneficial or detrimental to your health.

Commercial vs. Traditional Ginger Ale

Traditional Ginger Ale: Originated as a fermented beverage made with fresh ginger, water, whey, and sugar. This fermentation process could produce beneficial probiotics, aiding gut health. Its ginger content was robust and natural.

Commercial Ginger Ale: The version most people know today is a mass-produced soft drink. It is made by blending carbonated water with flavoring, which is often artificial, and a sweetener, typically high fructose corn syrup or sugar. While some premium or 'dry' varieties use real ginger extracts, the quantity is often too small to offer substantial health benefits.

The Nutritional Profile of a Typical Ginger Ale

For many, the most significant nutritional concern with ginger ale is its high sugar content. A standard 12-ounce can can contain over 30 grams of sugar, which contributes to high calorie counts with zero nutritional value. Diet versions swap sugar for artificial sweeteners like aspartame or sucralose, which have their own set of debated health concerns, including potential metabolic issues. These drinks are effectively empty calories, offering no vitamins, minerals, or fiber.

The Claimed Health Benefits of Ginger

Ginger, the root, is celebrated for its therapeutic properties, but it's crucial to distinguish between the natural root and its dilute presence in ginger ale. The health benefits associated with ginger are well-documented.

Ginger's Natural Healing Properties

Studies on ginger have shown various health benefits, which are often attributed to compounds like gingerol and shogaols. These include:

• Relief from Nausea: Ginger is a traditional and scientifically supported remedy for nausea caused by motion sickness, morning sickness, or chemotherapy.
• Anti-inflammatory Effects: The anti-inflammatory properties of ginger can help reduce inflammation in the body.
• Antioxidant Power: Ginger contains antioxidants that fight cellular damage from free radicals.
• Aids Digestion: It can assist in accelerating gastric emptying, which helps with indigestion.

How Much Ginger is in Your Ale?

For a ginger ale to provide these benefits, it needs to contain a significant amount of real ginger. Unfortunately, most commercial brands contain very little, if any, real ginger extract. The ginger flavor is often artificial, meaning you get none of the beneficial compounds. To experience ginger's health benefits, a person is better off consuming fresh ginger root, ginger powder, or ginger tea.

The Downside: Why Commercial Ginger Ale Isn't a Health Drink

Beyond the minimal ginger content, several other factors make mass-market ginger ale an unhealthy choice for regular consumption.

High Sugar Content and Health Risks

Excessive sugar intake is linked to numerous chronic health problems, including:

• Weight gain and obesity
• Increased risk of type 2 diabetes
• Cardiovascular disease
• Dental cavities

This high sugar content negates any potential, however small, benefits from the trace amounts of ginger present.

The Fizz Factor: Carbonation and Bloating

The carbonation in ginger ale, while pleasant, can worsen digestive issues rather than soothe them. For some, the dissolved carbon dioxide gas can lead to bloating, burping, and increased stomach discomfort, especially for those with sensitive digestive systems. This is particularly ironic for a drink often recommended for an upset stomach.

Artificial Sweeteners and Flavorings

Diet versions of ginger ale use artificial sweeteners, and many regular versions use artificial flavorings and colorings. The long-term health effects of some artificial sweeteners are still under investigation and can be controversial. For those with dietary sensitivities, these additives can cause adverse reactions. Choosing natural ingredients is always the healthier option.

Making Healthier Choices

Opting for alternatives that prioritize real ginger and minimal sugar is the best way to enjoy the flavor without the negative health effects. This could include homemade options or carefully selected commercial products. Healthline offers additional details on the benefits of whole ginger.

Homemade vs. Commercial Ginger Options

Feature	Commercial Ginger Ale	Homemade Ginger Tea
Real Ginger Content	Minimal to none; often artificial.	High; uses fresh, potent ginger root.
Sugar Content	Very high in regular versions; artificial sweeteners in diet versions.	Customizable; can be sweetened with honey or not at all.
Health Benefits	Negligible due to low ginger and high sugar.	Significant; contains concentrated gingerols and antioxidants.
Probiotics	Absent in pasteurized, artificially carbonated drinks.	Present if naturally fermented with a whey starter.
Bloating	Can cause bloating due to artificial carbonation.	Calming for the stomach; no artificial carbonation.
Cost	Relatively inexpensive; sold everywhere.	Requires minimal effort and fresh ingredients; very affordable.

Healthier Alternatives List

• Fresh Ginger Tea: The most direct way to get ginger's benefits. Steep sliced or grated fresh ginger in hot water for a soothing beverage.
• Ginger Kombucha: Fermented tea with a ginger flavor. Provides probiotics and natural ginger without excessive sugar.
• Water with Ginger and Lemon: Add fresh ginger slices and lemon wedges to a pitcher of water for a refreshing, hydrating drink with a hint of flavor.
• Craft or Natural Sodas: Some small-batch brands create ginger ales with real ginger and less sugar, though it is still important to check labels.

Conclusion: The Final Verdict

In summary, the notion that ginger ale is a healthy drink is largely a misconception stemming from the legitimate health benefits of natural ginger root. The vast majority of commercially available ginger ales are simply sugary sodas with minimal to no real ginger content. The high levels of added sugar, artificial ingredients, and carbonation can undermine any perceived benefits and contribute to long-term health issues. For those seeking the digestive aid and anti-inflammatory properties of ginger, the best approach is to consume it in its natural form, such as in homemade tea or water. If you enjoy the taste and fizz, choose premium low-sugar varieties or, better yet, make your own for a truly healthful refreshment. Moderation and mindful ingredient reading are key to making the best choice for your health.

Frequently Asked Questions

Does ginger ale help with an upset stomach?

While the ginger root can help with an upset stomach and nausea, most commercial ginger ale contains insufficient amounts to be effective. For genuine relief, fresh ginger tea is a better remedy, as the carbonation in ale can sometimes worsen discomfort.

Is diet ginger ale a healthier option?

Diet ginger ale removes the sugar but replaces it with artificial sweeteners. These can have their own metabolic impacts and are not a truly healthy alternative. It is still a processed drink and does not offer the benefits of real ginger.

What is the difference between ginger ale and ginger beer?

Historically, ginger beer was a fermented beverage with a stronger, spicier flavor, while ginger ale was milder. Today, both are typically non-alcoholic sodas, but ginger beer generally still has a more intense ginger taste and is more likely to contain real ginger.

Can I make my own healthy ginger ale?

Yes, making your own ginger ale is an excellent alternative. It allows you to control the sugar content and use a significant amount of fresh ginger root. You can achieve carbonation through natural fermentation or by simply adding a splash of sparkling water.

Is the carbonation in ginger ale bad for you?

The carbonation in soft drinks like ginger ale, especially when consumed in large quantities, can cause bloating, gas, and an increase in acid reflux for some individuals. It offers no nutritional value.

How can I check if a ginger ale contains real ginger?

The best way is to read the ingredient list. Look for 'real ginger,' 'ginger extract,' or 'ginger root' near the top of the list. If it only lists 'natural flavor,' it is likely not from a meaningful amount of ginger.

Is ginger ale safe for pregnant women with morning sickness?

Some healthcare providers recommend ginger for morning sickness. However, the high sugar and potential for artificial ingredients in commercial ginger ale make fresh ginger tea or small amounts of a high-quality, low-sugar version a safer, more effective choice.