Decoding the Labels: What to Look For
Most people reach for a ginger ale when they have an upset stomach, believing it to be a soothing remedy. However, for many mainstream brands, this reputation is largely a myth. The health benefits associated with ginger, such as anti-inflammatory and anti-nausea properties, are only present if the drink contains real ginger root.
Traditional grocery store varieties often contain high amounts of added sugar or high-fructose corn syrup (HFCS) and little, if any, actual ginger. In fact, lawsuits have been filed against some major beverage companies for allegedly misrepresenting their ginger ale as 'naturally flavored' when it contained minimal real ginger.
To find a healthier option, you must move beyond brand loyalty and become a label detective. Key factors to scrutinize include:
- The Ingredient List: Look for real, pressed, or organic ginger. Ingredients should be simple and recognizable. Avoid products with 'natural flavors' that stand in for the real deal.
- The Sweetener: High-fructose corn syrup is often the main culprit in conventional sodas. Healthier alternatives use less refined sweeteners like cane sugar, honey, or zero-calorie options like stevia and erythritol.
- Sugar and Calorie Count: A quick glance at the nutrition panel will reveal the sugar and calorie content. Many popular brands can pack over 30 grams of sugar per 12-ounce can, nearly three-quarters of the recommended daily value.
- Additional Nutrients: Some newer, health-conscious brands have added ingredients like prebiotics and fruit juices, offering marginal benefits that are a step up from typical sugary soda.
Comparing Healthy Ginger Ale Brands
| Brand | Key Sweetener(s) | Real Ginger | Other Notable Ingredients | Health Focus |
|---|---|---|---|---|
| Olipop | Stevia, Fruit Juice | Yes | Prebiotics (Chicory Root, Jerusalem Artichoke Inulin) | Gut Health, High Fiber |
| Zevia | Stevia Leaf Extract | Yes | None | Zero Sugar, Zero Calories |
| Reed's | Cane Sugar, Zero Sugar options | Yes (Pressed Organic) | Citrus Notes | Strong Ginger Flavor, Natural Ingredients |
| Fever-Tree | Sugar | Yes (Multiple Varieties) | Botanical Oils (Orange, etc.) | Premium Mixer, Less Sugar |
Our Top Picks for the Healthiest Ginger Ales
When seeking a healthier alternative, these brands stand out for their real ingredients and mindful formulations:
- Olipop Ginger Ale: A great option for gut health, this soda is sweetened with stevia and fruit juices and contains prebiotics.
- Zevia Ginger Ale: The ultimate zero-calorie, zero-sugar choice. It uses stevia for sweetness and natural ginger extract. The taste might differ from conventional ginger ales, but it's a guilt-free option.
- Reed's Real Ginger Ale: Available in both regular (cane sugar) and zero-sugar versions, Reed's is known for its strong, authentic ginger flavor from pressed organic ginger.
- Fever-Tree Premium Ginger Ale: A less sugary, quality mixer or standalone drink. It features a blend of three gingers for a complex, botanical flavor.
The Healthiest Option of All: Homemade Ginger Ale
For those who want complete control over their ingredients, making your own ginger ale is the best solution. You can adjust the sweetness and ensure you're getting maximum benefit from fresh ginger.
Here is a simple recipe to get you started:
- Ingredients: 1 cup chopped fresh ginger, 4 cups water, 1/3 cup sweetener (honey, maple syrup, or agave), juice of 1 lemon or lime, and sparkling water.
- Directions:
- Simmer the chopped ginger and water in a saucepan for 20 minutes.
- Strain the liquid to remove the ginger pieces and stir in your preferred sweetener until dissolved.
- Add the fresh lemon or lime juice.
- Let the syrup chill in the refrigerator.
- To serve, mix 2-3 tablespoons of the ginger syrup with sparkling mineral water over ice. Garnish with a lemon or mint sprig.
This method guarantees you are drinking real, unprocessed ginger and allows you to use healthier sweeteners.
Conclusion
When it comes to answering what is the healthiest ginger ale to drink, the answer depends on your priorities. For zero sugar, Zevia is a clear winner. For gut health benefits, Olipop is the standout due to its prebiotic content. For an authentic, spicy flavor with real ingredients, Reed's is an excellent choice. Ultimately, the least processed and most beneficial option remains making your own. By reading labels and understanding what's really in your drink, you can make a choice that is both flavorful and better for your health. While no ginger ale is a miracle health drink, picking one with real ginger and less sugar is a step in the right direction.
For more information on the health benefits of ginger, you can refer to the resources provided by reputable sources like Johns Hopkins Medicine.
The Distinction Between Ginger Ale and Ginger Beer
It is also important to recognize the difference between ginger ale and ginger beer. Historically, ginger beer was fermented, resulting in a spicier, more potent flavor and sometimes a trace of alcohol. Ginger ale was originally a milder, less spicy beverage that was filtered and artificially carbonated.
Today, the lines are blurred, but generally, ginger beer is still more likely to contain a stronger ginger flavor and more real ginger, making it potentially a better option for settling an upset stomach. However, it can also have a higher sugar content than some lighter ginger ales. As always, checking the label is key to making an informed choice.
