Is There a Healthy Ginger Ale? Exploring Healthier Alternatives

Over 60% of people believe ginger ale can help soothe an upset stomach, but most commercial brands offer minimal real ginger and high sugar content. This raises a critical question for health-conscious consumers: is there a healthy ginger ale that provides the benefits of ginger without the drawbacks of traditional soda?

Quick Summary

Despite its reputation, most commercial ginger ale is high in sugar and low in actual ginger, offering few health benefits. Healthier, low-sugar alternatives, including homemade versions, can provide the digestive and anti-inflammatory properties of real ginger. This guide compares options, presents recipes, and helps identify genuinely healthy choices for a bubbly beverage.

Key Points

• Commercial Ginger Ale is High in Sugar: Most store-bought ginger ale is essentially sugary soda, not a health drink, and contains minimal to no real ginger.

• Real Ginger Provides Benefits: The true health benefits, like reducing nausea and inflammation, come from the ginger root itself, not the flavored soda.

• Homemade is the Healthiest Option: Making your own ginger ale at home ensures high real ginger content and allows you to control or eliminate added sugars.

• Seek Specific Brands for Healthy Store-Bought: Look for prebiotic sodas, ginger kombucha, or certain craft brands that use real ginger and low or no sugar.

• Mind the Artificial Sweeteners: Diet versions may contain artificial sweeteners with potential side effects, so reading labels is important.

• Explore Other Ginger Options: If you want the health benefits without the carbonation, opt for ginger tea or fresh ginger in other beverages.

The Truth About Commercial Ginger Ale

For generations, people have reached for ginger ale to quell a queasy stomach, but modern commercial ginger ales are a far cry from their traditionally fermented predecessors. Most mainstream options are essentially sugary sodas with a minimal amount of "natural flavors" and no genuine health benefits. A single 12-ounce can can contain as much as 36 grams of added sugar, nearly three-quarters of the daily recommended value for a 2,000-calorie diet. This high sugar content can contribute to weight gain, tooth decay, and other health issues, negating any perceived benefits from a minuscule amount of ginger flavoring.

Furthermore, many popular brands, such as Canada Dry, have faced lawsuits for deceptive labeling, advertising their product as "Made from Real Ginger" when it primarily relies on flavorings. For those genuinely seeking the medicinal properties of ginger—like its anti-inflammatory and antioxidant compounds, gingerols and shogaols—commercial ginger ale is not the solution.

The Allure of Real Ginger

Real ginger root has been used for centuries in traditional medicine for its powerful health properties. Clinical studies have shown that high doses of ginger can effectively alleviate nausea, reduce inflammation, and offer antioxidant effects. The issue is that commercial ginger ale simply does not contain a therapeutic dose of the root, leaving consumers with a sugary drink that mimics the taste but offers none of the true benefits.

Creating Your Own Healthy Ginger Ale

The most reliable way to create a genuinely healthy ginger ale is to make it at home. A DIY approach allows you to control the ingredients, specifically the amount of real ginger and the type of sweetener used. The basic process involves creating a potent ginger syrup and mixing it with sparkling water.

Steps for a Healthy Homemade Ginger Ale

1. Prepare the Ginger Syrup: Finely grate or chop a cup of fresh, peeled ginger root. Simmer the ginger in water for 30-60 minutes to create a concentrated ginger tea base. The longer you simmer, the stronger and spicier the flavor. Sweeten the liquid to taste with a natural alternative like honey, maple syrup, or stevia.
2. Strain and Cool: Strain the ginger pieces from the liquid using a fine-mesh strainer or cheesecloth. Refrigerate the concentrated syrup until it's completely cooled.
3. Combine and Serve: To make a glass of ginger ale, mix a few tablespoons of the cooled syrup with sparkling water or club soda over ice. Add a squeeze of fresh lemon or lime juice for an extra zesty kick.

This method guarantees a beverage rich in real ginger benefits, free from artificial additives, and low in added sugar.

Healthier Store-Bought Alternatives

For those who prefer a grab-and-go option, several brands offer healthier, low-sugar or probiotic-rich ginger beverages. Reading labels is crucial, and a genuinely healthy option will list real ginger prominently in its ingredients list and use low-sugar sweeteners.

List of Healthier Store-Bought Ginger Beverages:

• Ginger Kombucha: Fermented tea with ginger that offers probiotics for gut health and a natural fizz. It's often lower in sugar than traditional soda.
• Prebiotic Sodas: Brands like OLIPOP and Poppi create "sodas" with added prebiotics, including a ginger ale flavor. They mimic the bubbly taste with significantly less sugar and added health benefits.
• Craft Ginger Beers: While often spicier and sometimes higher in sugar, craft ginger beers are more likely to contain real, fermented ginger than mass-market ginger ale. Look for diet or low-sugar versions.
• Herbal Sparkling Waters: Products from brands like Aura Bora and DRAM offer unique, botanical-infused sparkling waters, with some including ginger. These are typically calorie-free and sugar-free.
• Zevia Ginger Ale: This brand uses stevia, a natural zero-calorie sweetener, to create a sugar-free ginger ale alternative. It provides the flavor without the sugar content, though some people have concerns about the long-term effects of artificial sweeteners.

Comparison: Traditional vs. Healthy Ginger Ale

Feature	Traditional Commercial Ginger Ale	Healthy Alternatives (Homemade or Specific Brands)
Real Ginger Content	Minimal to none; often uses artificial "natural flavors".	High; made with fresh ginger root, preserving beneficial compounds.
Sugar Content	High in added sugar, often from high fructose corn syrup.	Very low or zero; uses natural, low-calorie, or no sweeteners.
Additives	Contains artificial colors, flavors, and preservatives.	Typically free from artificial ingredients.
Health Benefits	Negligible; any perceived benefits are likely psychological.	Potentially aids digestion, reduces nausea, and offers anti-inflammatory effects due to real ginger content.
Probiotic Content	None	Possible, especially with fermented options like kombucha or water kefir.

Conclusion: Making the Healthiest Choice

In conclusion, while the store shelves are lined with popular ginger ale brands, the answer to the question "is there a healthy ginger ale?" is not a simple yes. Most commercial versions are loaded with sugar and lack therapeutic amounts of real ginger. For those seeking genuine health benefits, the best approach is to craft your own homemade version with fresh ginger, or to choose a mindful, low-sugar alternative like kombucha or a prebiotic soda. The medicinal reputation of ginger ale stems from its fermented origins, and modern science confirms the power of real ginger. By making smarter choices, you can enjoy a refreshing and satisfying bubbly beverage that is truly good for you. For more insights into the specific benefits of ginger, you can explore resources like Johns Hopkins Medicine.

How To Make a Healthy Homemade Ginger Ale

1. Gather Ingredients: Fresh ginger root, water, a natural sweetener (honey, maple syrup, stevia), and sparkling water.
2. Create Syrup: Simmer grated ginger in water, then strain the solids. Add your chosen sweetener to the warm ginger liquid.
3. Cool and Combine: Let the syrup cool completely. When ready to serve, mix a small amount with cold sparkling water.
4. Add Citrus: For a flavor boost, squeeze in fresh lime or lemon juice.
5. Serve with Flair: Garnish with a mint sprig and serve over ice.

Can you buy a healthy ginger ale at the store?

Yes, but you must be discerning. Look for brands that explicitly state they use real, fresh ginger and have low or zero added sugar. Avoid those that list "natural flavors" as the primary flavoring agent. Options include prebiotic sodas and certain brands of craft ginger beer.

Is homemade ginger ale better for you?

Yes, absolutely. Homemade ginger ale gives you complete control over the amount of real ginger used and allows you to sweeten it naturally or not at all. This ensures you get the full anti-inflammatory and digestive benefits of ginger without the excessive sugar and additives found in most store-bought sodas.

What are the main downsides of most commercial ginger ales?

The primary downsides are high sugar content and a lack of real ginger. The excessive sugar can lead to health problems, while the reliance on artificial flavorings means the drink provides no therapeutic benefits.

Can ginger ale help with an upset stomach?

The effectiveness depends on the ginger content. While real ginger is known to help with nausea, the amount in most commercial ginger ales is so minimal it's unlikely to have a significant effect. The carbonation may offer a temporary placebo effect, but for genuine relief, a homemade version with real ginger is more reliable.

Are diet ginger ales healthy?

Diet ginger ales remove the sugar but often introduce artificial sweeteners, which have their own set of potential health concerns and side effects like bloating for some individuals. The scientific community remains divided on the long-term effects of these sweeteners.

What's the difference between ginger ale and ginger beer?

Traditionally, ginger beer is brewed and fermented, resulting in a stronger, spicier flavor and often higher concentrations of real ginger. Ginger ale, particularly modern versions, is typically just carbonated water mixed with ginger flavoring. Fermented ginger beer may also contain probiotics.

How can I get the benefits of ginger without the sugar or fizz?

Consider drinking ginger tea, using fresh ginger in smoothies, or consuming ginger chews. You can also grate fresh ginger into hot water for a simple, zero-calorie, and potent health tonic.

Frequently Asked Questions

Is Canada Dry Ginger Ale healthy?

No, Canada Dry and many similar brands are not considered healthy. They contain high amounts of added sugar and rely on "natural flavors" rather than real ginger root for their taste, offering no significant health benefits.

Does ginger ale help a stomach ache?

The ability of ginger ale to help a stomach ache is largely dependent on its real ginger content. While real ginger is effective against nausea, the minimal amount in commercial products means any relief is more likely a placebo effect. Homemade ginger ale with a higher concentration of real ginger is more effective.

What is the healthiest ginger drink?

The healthiest ginger drink is a simple ginger tea made by simmering fresh ginger in water. You can sweeten it lightly with honey or maple syrup. Fermented ginger beverages like ginger kombucha are also a healthy option due to their probiotic content.

Can I make a sugar-free ginger ale at home?

Yes, you can easily make a sugar-free ginger ale at home. Simply create a concentrate from fresh ginger and water, and then mix it with sparkling water. You can sweeten it with a natural, zero-calorie sweetener like stevia if you prefer.

What's a good alternative to ginger ale for kids?

For children, a healthy alternative to traditional ginger ale is a mixture of fresh ginger concentrate and sparkling water with a little bit of fruit juice for sweetness. Brands like Zevia also offer sugar-free ginger ale sweetened with stevia.

Are there any side effects of drinking ginger ale?

The main side effects of commercial ginger ale are related to its high sugar content, which can lead to weight gain and other chronic health issues. Some diet versions can cause gastrointestinal issues due to artificial sweeteners. The carbonation can also cause bloating or gassiness.

How do I choose a genuinely healthy store-bought ginger ale?

Look for a product with a short ingredients list that includes real ginger root and avoids high fructose corn syrup or large amounts of added sugar. Fermented options like ginger kombucha or prebiotic sodas are often healthier choices.