What's the Healthiest Ginger Ale You Can Buy? A Guide to Smarter Sipping

Many popular commercial ginger ales contain little to no actual ginger and are loaded with added sugar, which is why figuring out what's the healthiest ginger ale you can buy requires some investigation. A single can of conventional ginger ale can contain more than 30 grams of added sugar, nearly your entire daily recommended limit.

Quick Summary

Navigating the options for a healthier ginger ale involves understanding ingredients like real ginger content versus artificial flavoring. Brands differentiate themselves with alternative sweeteners, added benefits like fiber, and avoidance of high-fructose corn syrup, requiring careful label reading for optimal choice.

Key Points

• Check the Label: Mainstream commercial ginger ales often lack real ginger and use artificial flavors, colors, and high-fructose corn syrup.

• Prioritize Real Ginger: For the most nutritional benefit, choose brands listing real pressed ginger root as an ingredient, such as Reed's Zero Sugar.

• Avoid High Added Sugar: Many ginger ales are loaded with sugar, so opt for low-sugar or zero-calorie versions to avoid blood sugar spikes and excessive calories.

• Consider Alternative Sweeteners: Brands like Zevia and Olipop use natural, zero-calorie sweeteners like stevia, though personal tolerance and taste preference vary.

• Look for Added Benefits: Innovative brands like Olipop offer ginger ale with added prebiotic fiber to support gut health.

• Embrace Homemade: Making your own ginger ale ensures you control all ingredients, avoiding artificial additives completely.

Deciphering the Deception: Why Traditional Ginger Ale Falls Short

Historically, ginger ale was valued for its potential to soothe an upset stomach, a reputation that stemmed from its primary flavoring agent: real ginger root. Unfortunately, most mainstream ginger ale has moved far from its medicinal roots. Today, brands like Canada Dry and Schweppes often use high-fructose corn syrup (HFCS) and artificial flavors, providing minimal nutritional value and a significant dose of added sugar. The golden color is often a result of caramel coloring, not a sign of real ginger. Healthline notes that the benefits commonly attributed to ginger ale are actually associated with high doses of ginger extract, not the minimal amounts found in many sodas.

The Healthier Alternative: What to Look For

When seeking a healthier ginger ale, reading the ingredient list is crucial. Focus on these key attributes:

• Real Ginger Root: Opt for brands that list real ginger or pressed ginger root as a key ingredient, not just "natural flavors." Real ginger offers anti-inflammatory and antioxidant properties, though the dosage in a single soda is still limited.
• Low or Zero Added Sugar: High sugar intake is linked to weight gain, inflammation, and chronic diseases. Look for versions with little to no added sugar.
• Natural Sweeteners: Healthier options may use stevia, erythritol, monk fruit, or cane sugar in moderation. Be aware that the health effects of artificial and non-nutritive sweeteners are still debated, and they can sometimes cause digestive upset.
• Minimal and Natural Ingredients: The fewer ingredients, the better. Avoid artificial colors (like caramel color) and preservatives (like sodium benzoate).
• Added Benefits: Some innovative brands include prebiotics or a fiber blend for added gut health benefits.

Comparison of Healthier Ginger Ale Brands

To illustrate the differences, here is a comparison of some of the best ginger ale options available for health-conscious consumers.

Feature	Olipop Ginger Ale	Reed's Zero Sugar Real Ginger Ale	Zevia Ginger Ale	Q Ginger Ale
Sweeteners	Stevia and fruit juices	Erythritol, Stevia, and Monk Fruit	Stevia leaf extract	Agave nectar
Real Ginger	Contains ginger notes and flavors	Made with pressed organic ginger	Contains ginger extract flavoring	Contains ginger and other spices
Zero Sugar	Yes	Yes	Yes	No, but has less sugar
Other Features	Contains 32% of daily fiber, prebiotics	Keto and all-natural ingredients	Clear color (no caramel), simple ingredient list	Spicy, complex flavor profile from spices

Homemade Ginger Ale: The Ultimate Healthy Option

For maximum control over ingredients and the most nutritional benefit, homemade ginger ale is the superior choice. The process is simple and allows you to tailor the spice and sweetness to your preference.

Recipe for Homemade Healthy Ginger Ale:

1. Prepare a ginger syrup: Boil a combination of peeled and grated fresh ginger with a small amount of water. You can sweeten with a minimal amount of honey or maple syrup to taste.
2. Strain and cool: Strain the ginger syrup to remove the pulp, then let it cool completely.
3. Mix and carbonate: In a glass, mix the ginger syrup with sparkling water or club soda and a squeeze of fresh lemon or lime juice.

This method guarantees a beverage with authentic ginger flavor and no unwanted additives. For an even richer flavor, you can ferment a "ginger bug" similar to kombucha, which introduces natural probiotics.

Conclusion

While a classic Canada Dry might bring a nostalgic comfort, it offers little in terms of real nutritional value. When considering what's the healthiest ginger ale you can buy, the best choices involve careful label examination. Look for brands that use real ginger, natural zero-calorie sweeteners, and avoid artificial additives. Options like Olipop, Reed's Zero Sugar, and Zevia are excellent choices that prioritize healthier ingredients. However, for complete control and the freshest taste, making your own ginger ale is the best route to truly healthy sipping. The key is to shift your mindset from viewing ginger ale as a "health tonic" to recognizing it as a flavorful treat that can be enjoyed in a more nutritious form.

For a deeper dive into the health benefits of ginger itself, consult this resource: Healthline: Is Ginger Ale Good for You?

Frequently Asked Questions

Is ginger ale actually good for an upset stomach?

The potential benefits for an upset stomach come from the ginger itself, not the sugary soda. Commercial ginger ale often contains too little real ginger and too much sugar, which can potentially worsen some digestive issues. For relief, fresh ginger root or ginger tea is a more reliable option.

What ingredients should I avoid when buying ginger ale?

When looking for a healthier option, you should avoid high-fructose corn syrup, artificial colors like caramel color, and preservatives such as sodium benzoate, which are common in many conventional brands.

Is diet ginger ale a healthier option than regular?

While diet versions eliminate sugar, they often use artificial sweeteners. The health effects of these alternatives are still a subject of ongoing research, and they can sometimes cause digestive upset in sensitive individuals. It is a lower-calorie alternative but not without potential drawbacks.

Does homemade ginger ale offer more health benefits?

Yes, making ginger ale at home allows for complete control over the amount of real ginger and natural sweetener used. This lets you avoid the high sugar content and artificial additives found in most commercial products.

Are there any ginger ales that contain probiotics?

Some newer beverages in the market, such as Olipop, offer a ginger ale flavored soda with added prebiotic fiber and botanicals to support gut health, but this is not a traditional feature.

How much sugar is typically in a standard commercial ginger ale?

A standard 12-ounce can of conventional ginger ale can contain between 30 and 36 grams of added sugar, which can account for a significant portion of your daily recommended sugar intake.

What is the main difference between ginger ale and ginger beer?

The primary difference lies in the flavor profile and potency. Ginger beer typically has a stronger, spicier ginger flavor and is often fermented, while ginger ale is milder and more carbonated. The sugar content can be high in both, depending on the brand.