The Truth Behind Mainstream Ginger Ales
For many, ginger ale has long been a go-to remedy for an upset stomach, a comforting drink associated with easing nausea and digestive issues. However, most widely available commercial ginger ales offer little more than sugary water with a hint of artificial ginger flavouring. Brands like Canada Dry have even faced legal action over claims of using real ginger. These mainstream products are typically high in added sugars, often high-fructose corn syrup, and contain artificial colours and preservatives that offer no nutritional value. In fact, the high sugar and carbonation can sometimes exacerbate digestive issues like bloating and gas. Therefore, to find a truly healthy ginger ale, you must look beyond the common brands and understand what to seek out.
What to Look for on the Label
The key to finding a healthy ginger ale is scrutinizing the ingredient list. The presence of real ginger, and a minimal amount of sugar, is crucial.
- Real Ginger: Look for "real ginger" or "fresh ginger root" high up on the ingredient list, not just "natural flavours". The amount of real ginger is what provides the anti-inflammatory compound, gingerol, and other medicinal benefits.
- Low Sugar: Aim for products with low sugar content. Many healthy alternatives use natural, low-calorie sweeteners like stevia, monk fruit, or a small amount of cane sugar, honey, or maple syrup. Excess sugar is a primary health concern with most sodas.
- No Artificial Additives: Check for the absence of high-fructose corn syrup, artificial colours (like caramel colour), and preservatives (like sodium benzoate).
- Natural Carbonation: Some traditional or craft ginger ales are naturally fermented using a "ginger bug," which results in natural carbonation and can introduce beneficial probiotics. This is a healthier alternative to artificial carbonation and can be a sign of a high-quality product.
Health Benefits of Real Ginger
The medicinal properties commonly associated with ginger ale actually come from real ginger root, not the soda itself. When you choose a healthy version with real ginger, you can potentially reap some of these benefits:
- Nausea Relief: Real ginger root has been shown to effectively reduce various types of nausea, including motion sickness, morning sickness during pregnancy, and post-chemotherapy sickness.
- Digestive Support: Gingerol, a natural component of ginger, promotes gastrointestinal motility, helping food move efficiently through the digestive system and reducing bloating and gas.
- Anti-inflammatory Effects: The anti-inflammatory compounds in real ginger can help reduce inflammation throughout the body, potentially easing conditions like muscle soreness.
- Antioxidant Properties: Ginger contains antioxidants that help protect cells from damage caused by free radicals.
Comparison of Ginger Ales
To illustrate the difference, let's compare a standard commercial ginger ale with a healthy craft-brewed alternative.
| Feature | Commercial Ginger Ale (e.g., Canada Dry) | Healthy Craft Ginger Ale (e.g., Reed's, Olipop) |
|---|---|---|
| Ginger Source | "Natural flavours" (mostly flavourings with little to no real ginger) | Real, fresh, or pressed ginger root |
| Sugar Content | Very high, often with high-fructose corn syrup | Significantly lower, or zero-sugar options available |
| Sweeteners | High-fructose corn syrup, artificial sweeteners in diet versions | Cane sugar, honey, dates, stevia, or monk fruit |
| Carbonation | Artificial | Can be natural from fermentation (probiotic benefits) or artificial |
| Health Benefit | Little to none; relies on placebo for stomach upset | Digestive support, anti-inflammatory effects from real ginger |
| Cost | Typically inexpensive | Generally higher due to quality ingredients |
How to Make Your Own Healthy Ginger Ale
The most surefire way to control the quality of your ginger ale is to make it yourself. Making your own ginger ale, either as a simple syrup or a fermented beverage, gives you complete control over the ingredients and allows you to maximize the benefits of fresh ginger.
Simple Syrup Method
This method is quick and easy, resulting in a fresh-tasting, low-sugar drink base.
- Simmer chopped or grated fresh ginger in water for 10-20 minutes.
- Strain the ginger pieces from the liquid.
- Stir in a natural sweetener like honey or maple syrup to taste.
- Refrigerate the concentrate. When ready to serve, mix a portion of the concentrate with sparkling water.
Fermented (Probiotic) Method with a Ginger Bug
For a naturally carbonated drink with probiotic benefits, you can make a "ginger bug".
- Create the bug: Combine grated ginger, sugar, and water in a jar. Feed it daily with a small amount of ginger and sugar until it becomes bubbly and active, usually within a week.
- Make the brew: Brew a strong ginger tea and cool it. Add lemon juice and your active ginger bug to the tea base.
- Ferment: Pour the mixture into a strong, sealed bottle, leaving some headspace. Allow it to ferment at room temperature for 1-3 days, until it is carbonated to your liking.
- Chill and Enjoy: Refrigerate the finished ale to halt fermentation. Strain before serving.
Leading Healthy Ginger Ale Brands
For those who prefer a store-bought option, several brands offer healthier alternatives that use real ginger and less sugar.
- Reed's Real Ginger Ale: Known for using real pressed organic ginger.
- Q Mixers Ginger Ale: Emphasizes a spicier, less sweet taste with real ginger and botanicals.
- Olipop Ginger Ale: A low-sugar, prebiotic-rich soda that uses real ginger root and other natural flavours.
- 365 by Whole Foods Market Ginger Ale: A reliable option available at Whole Foods, known for its use of real ginger.
When buying any of these, always double-check the label for ingredients to ensure the product meets your specific health goals.
Conclusion
A healthy ginger ale is defined by its use of real, authentic ginger root, not artificial flavouring, and a low sugar content. While the market is saturated with sugary sodas masquerading as health tonics, discerning consumers can find genuinely beneficial options either by carefully reading labels or by brewing their own at home. Choosing a healthy ginger ale means moving past the placebo effect and embracing a drink that truly delivers on ginger's storied therapeutic properties for digestion, inflammation, and more.
