The High Sugar Content of Commercial Ginger Ale
Regular ginger ale is essentially a soft drink with a lot of added sugar. A 12-ounce serving from major brands can have between 32 and 36 grams of sugar. This can have as much sugar as other popular sodas. The American Heart Association (AHA) says women should have no more than 25 grams and men no more than 36 grams of added sugar per day. For women, a single ginger ale may go over the daily limit.
Comparing Sugar in Common Drinks
| Product | Serving Size | Sugar (grams) | Added Sugar (% Daily Value) |
|---|---|---|---|
| Regular Ginger Ale (Brand) | 12 oz (355ml) | ~32-36 | 65-72% |
| Diet Ginger Ale (Brand) | 12 oz (355ml) | 0 | 0% |
| Low-Sugar Homemade Version | 12 oz (Varies) | Minimal | Varies |
| Coca-Cola (Regular) | 12 oz (355ml) | 39 | 78% (approx.) |
Ginger Ale: Real Ginger vs. Artificial Flavors
Many people like ginger ale because of the perceived benefits of ginger root. However, this is often a misconception with mass-produced brands.
- Artificial Flavoring: Most ginger ales use artificial ginger flavoring instead of actual ginger root. This means they don't have the anti-inflammatory or anti-nausea benefits of the real spice.
- Sugar Overload: Even when some real ginger is present, the high sugar content can cancel out any health benefits. Sugar can also make stomach issues like bloating and indigestion worse.
- The Placebo Effect: The belief that ginger ale helps with a stomach ache is strong, and some relief might be because of the placebo effect. The comfort of a familiar bubbly drink can be soothing, but it's not a real cure.
Health Risks of Too Much Sugar
Eating too much added sugar is linked to serious health problems. Drinking regular ginger ale can increase these risks.
- Weight Gain and Obesity: Sugary drinks add a lot of calories. Fructose, a sugar found in these drinks, can increase appetite. It can lead to leptin resistance, which is the hormone that signals when you are full.
- Chronic Diseases: A diet high in sugar increases the risk of type 2 diabetes, heart disease, and high blood pressure.
- Dental Issues: The sugar in ginger ale feeds bacteria in the mouth. These bacteria create acid that damages tooth enamel, leading to cavities and tooth decay.
- Other Potential Issues: High sugar intake has also been linked to acne, fatty liver disease, and certain cancers.
The Downsides of Diet Versions
Diet ginger ale uses artificial sweeteners like aspartame. While these remove added sugar, they have potential downsides.
- Digestive Issues: Some artificial sweeteners, especially sugar alcohols, can cause bloating, gas, or diarrhea.
- Metabolic Concerns: Some research suggests a link between artificial sweeteners and metabolic issues, but more study is needed.
Healthier Alternatives to Commercial Ginger Ale
If you like the taste of ginger but want to avoid the sugar, there are healthier choices.
- Homemade Sugar-Free Ginger Ale: Make your own syrup by simmering fresh grated ginger and lemon juice in water. Sweeten it with stevia or erythritol, then add carbonated water.
- Brewed Ginger Tea: Steep fresh ginger slices in hot water. Add lemon and honey (in moderation) for flavor.
- Ginger Kombucha: Fermented ginger kombucha can provide ginger flavor and probiotics. Check the label for sugar content, as it varies.
- Sparkling Water with a Twist: Add a few slices of fresh ginger and a lemon wedge to plain sparkling water for a refreshing drink with no sugar or calories.
Conclusion: Make Smart Choices
Is ginger ale too much sugar? For most commercial types, the answer is yes. It offers little health benefits and carries the same risks as other sugary sodas. The real benefits of ginger are in the root itself, not the sugary drinks. The key is to enjoy ginger flavor in moderation and make informed choices. Treat commercial ginger ale as an occasional treat and choose healthier, low-sugar alternatives. For more on sugar intake, see the American Heart Association Guidelines.
