Is Ginger Good for Diabetics (And Why)?

11.19.2019 0 comments

Author: Trisha Houghton, CNS, ASIST

Diabetes is a monumental issue in the United States. According to the American Diabetes Association, there are an estimated 30.3 million Americans living with diabetes—that’s nearly 10% of the U.S. population!

A staggering 1.5 million new cases are diagnosed each year, with more than 84.1 million Americans over the age of 18 living with pre-diabetes. It remains the 7th leading cause of death in the country, contributing to more than 250,000 deaths.

Thankfully, type 2 diabetes can be managed and even prevented with a healthy lifestyle, physical activity, and a balanced diet. Speaking of proper eating habits, there are many amazing foods that can counteract high blood sugar levels and insulin resistance. And one of the most promising is ginger (Zingiber officinale). Mother Nature always provides—we just have to know where to look.

Ginger is fast becoming one of the most popular (and effective) options for preventing and managing diabetes. Various studies have proven its efficacy in facilitating blood sugar control and reducing the risk of insulin resistance.

By the end of this article, you won’t have to ask “Is ginger good for diabetics?”. We’ll give you the full rundown on diabetes, the benefits of ginger, why ginger is helpful for diabetics, and more.

Understanding Diabetes and Its Challenges

Before we jump into the benefits of ginger for diabetes, let’s take a close look at the condition.

Diabetes is a health condition characterized by high blood sugar (also called blood glucose). The blood sugar levels rise due to a shortage of insulin, a hormone made by the pancreas. It can also result from the body’s improper use of insulin.

There are several different types of diabetes, and they include:

• Type 1 diabetes. A type of diabetes where the body makes very little insulin, or none at all, due to an immune system issue. When someone has this form of diabetes, their immune system attacks the insulin-making cells in the pancreas.
• Type 2 diabetes. This diabetes type manifests when (1) your pancreas doesn’t make enough insulin or (2) the insulin your pancreas produces is used improperly. As a result, sugar builds up in the blood and causes issues. Metabolic syndrome is a big risk factor for diabetes. 
• Gestational diabetes. Diabetes caused by pregnancy. It happens to pregnant women when the placenta prevents the body from properly using insulin. It often goes away shortly after giving birth, but sometimes it persists. When it does, it’s considered to be type 2 diabetes.
• Prediabetes. When an individual’s blood sugar is higher than what’s considered normal, but isn’t high enough to be classified as diabetes.
• Monogenic diabetes. A form of diabetes that comes from a genetic mutation.

When you have diabetes, you may experience a myriad of symptoms, from excessive urination and extreme hunger to relentless thirst and a rapid drop in body weight.

Scientific Evidence Supporting Ginger for Diabetes

We’ve seen ample scientific evidence validating the use of ginger for diabetes.

The first study was conducted in 2014, and it involved 88 participants who were randomly assigned to two different groups. The control group received a placebo, while the experimental group received three one-gram capsules containing powdered ginger. These capsules were taken every day for 8 weeks, during which time the scientists analyzed fasting blood sugar levels, fasting insulin levels, homeostasis, insulin sensitivity, and β-cell function.

After 8 weeks, the placebo group saw a 21% increase in their fasting blood sugars, while the ginger group saw a 10.5% decrease. Insulin sensitivity increased more visibly in the ginger group than the placebo group, and the other glycemic markers (indicators of better glucose control) and benchmarks of insulin control were improved thanks to the ginger supplementation.

The results of this randomized controlled trial proved beyond a shadow of doubt that ginger powder supplementation helped with the management of Type 2 Diabetes.

The second study was conducted just a few months later, this time involving 70 participants. The control group received a 1600 mg wheat flour placebo, while the experimental group received a 1600 mg ginger powder capsule. These supplements were taken daily for 12 weeks. During this time the scientists analyzed blood lipid levels, blood sugar levels, C-reactive protein (an inflammatory marker) levels, and tumor necrosis factor alpha (another inflammatory marker).

After 12 weeks, the researchers found that ginger supplements caused a visible decrease in blood glucose, triglycerides, total cholesterol levels, and inflammatory markers. While there was no decrease in LDL cholesterol, overall cholesterol levels were lowered along with blood glucose.

C-reactive proteins also decreased, meaning less inflammation in the body. Simply put, the ginger improved insulin sensitivity, the patients’ lipid profiles, and inflammation. According to the brief review, “ginger can be considered as an effective treatment for prevention of diabetes complications.” 

Further solidifying ginger’s value as a diabetes management tool is a 2024 study published in Clinical Nutrition ESPEN. 

Researchers examined trial data from the PubMed, Scopus, and Web of Science databases pertaining to ginger used for type 2 diabetes management. Two of the studies showed that ginger triggered a reduction in fasting blood glucose.

Through this systematic review and meta analysis, researchers drew the following conclusions: 

• Isolated ginger supplementation may be a viable strategy and a promising adjunct therapy for the management of diabetes mellitus.
• Ginger given orally acts as a hypoglycemic for individuals with type 2 diabetes.

Key Benefits of Ginger for Blood Sugar Control 

What does all of this mean for diabetics? It’s all about the benefits that ginger brings on a granular level. First, it helps with glucose metabolism and absorption, improving your glycemic status. It enables more efficient glucose uptake, where less sugar is circulating in the bloodstream.

In addition to that, ginger can be instrumental in boosting insulin sensitivity so the body is better able to respond to insulin. This is essential for glycemic control.

Lastly, ginger reduces inflammation in the body. This is extremely helpful for those with diabetes, because inflammation contributes to the condition by increasing insulin resistance. For this reason, anti-inflammatory dietary choices (like ginger) can be beneficial for those with diabetes.

How Ginger Reduces Diabetes Complications

Just because you have diabetes doesn’t mean that you’re doomed to suffer the complications associated with the disease.

Here are three big ways that ginger reduces diabetes complications:

• Lower inflammation. The anti-inflammatory effects of ginger, made possible by gingerols and shogaols, lower inflammation. This helps to slow the progression of the disease and the resulting complications.
• Better lipid profiles. Those with diabetes often struggle to keep their cholesterol and blood fat levels down, and that leads to complications like heart disease and nerve damage. With consistent ginger use, you can lower your LDL cholesterol and associated lipids, raise your good cholesterol, and lower your risk of complications.
• Heart health. Those with diabetes are at an increased risk of death from heart disease. The benefits mentioned above all translate into additional layers of protection for the heart.

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Ways to Incorporate Ginger into Your Diabetes Diet

Ready to reap the benefits of dietary ginger? When it comes to increasing your ginger intake, you’ve got lots of options. Below are a few.

Ginger Tea

Ingredients: 

1. Fresh ginger (washed and scrubbed) – one 1-inch piece per serving of tea*
2. Lemon juice
3. Water
4. Cayenne pepper
5. Cinnamon
6. Honey

*Adjust per your desired dietary intake of ginger.

Preparation instructions: 

1. Add ginger (thinly sliced) into a pot.
2. Pour one cup of water in.
3. Heat until the mixture starts to boil. Hot water won’t work well.
4. Turn the heat down and simmer for 5 minutes.
5. Strain the tea, add a squirt of lemon juice, a dash of cayenne pepper, and sweeten to taste with honey (just a little for diabetics).
6. Enjoy!

Smoothie with Ginger

Ginger (and other ginger family plants) go well as a component of most fruit-based smoothies.

When you’re adding your carrots, apples, or blueberries to the blender, throw in a few chunks of peeled fresh ginger or some ground ginger. Ensure all components are well blended for the best results.

Ginger-Infused Soups

Any time you’re making soup or stew, feel free to add some ginger powder to your recipe.

Just be careful not to add too much, as it can come across as very spicy.

Choosing Ginger Products: Fresh vs Powder vs Capsules

If you want to add more ginger into your life to manage or prevent diabetes and its complications, it’s important to know the types of ginger products you’ll come across.

Raw ginger is an amazing source of nutrients, including the anti-inflammatory, pain-relieving antioxidant known as zingerone. It also contains gingerols, which can help to improve long-term blood sugar control for those with diabetes. Gingerols can also help your muscles absorb more glucose without the need for insulin, thereby reducing the risk of insulin resistance as a result of high blood sugar levels.

Ginger powder can make an excellent addition to your meals. Ginger powder is essentially ginger that has been dried and ground up into a fine powder. You can use it as a spice in your dishes, and it will add both wonderful flavor and all the potential benefits mentioned in the above studies.

Ginger powder capsules are basically concentrated doses of ginger powder in a capsule form. They’re usually made with an enteric coating that protects the ginger powder until it reaches your intestines, ensuring your body can absorb as many of the potent nutrients as possible without them being broken down in your stomach. Ginger powder capsules were used for two of the above studies, which means they are proven to be highly effective.

Any way you consume ginger, you can trust that it will work! Not only will ginger help to lower blood sugar levels, but it can improve insulin sensitivity, decrease inflammation in your body, and improve blood lipids—just what you need to manage and prevent diabetes.

Precautions and Potential Side Effects of Ginger

Ginger is generally recognized as safe. But it can sometimes cause side effects like upset stomach, heartburn, and gas. And if it comes in contact with your skin and you’re sensitive to it, it can cause irritation.

Also, if you’re on anti-diabetes drugs, it’s important to know that ginger can cause your blood glucose levels to drop too low. So, while using ginger, watch your blood glucose very closely. It may also interact with other drugs.

If you experience any worrying symptoms after taking ginger, reach out to a medical professional for advice. And in the event of an emergency, call 911 or go to the emergency room.

Conclusion: Ginger as a Natural Ally for Diabetics 

Is ginger good for diabetics? The answer is “Yes.” 

Ginger is much more than a popular spice – it’s a powerful natural ally for diabetics. Whether you enjoy it in tea, add it to your meals, or take it in supplement form, the key is mindful integration.

Start out small, listen closely to your body, and consult a healthcare provider. After all, diabetes management is about consistency, balance, and making thoughtful choices each day.

Over time, you may notice a significant difference in your overall health.

And since liver function plays a crucial role in regulating blood sugar and reducing inflammation, supporting your body’s detox pathways can further enhance your diabetes management efforts.

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Frequently Asked Questions

Who can’t take ginger?

Those who are taking blood-thinning medications, certain diabetes medications, and blood pressure medications should use ginger with caution under the guidance of a healthcare professional.

Is ginger good for the kidneys?

Yes, ginger’s phenolic compounds and preventive and protective properties guard against certain types of kidney damage. They can also facilitate healthy kidney function.

What is the healthiest way to consume ginger?

Ginger tea is known to be a very healthy way to incorporate ginger into your diet. It’s free of additives you’d find in commercial ginger products, and it provides substantial nutrients.

Sources

Studies About Diabetes

What is Diabetes?

Gestational Diabetes

Prediabetes

Monogenic Diabetes

The Effect of Ginger Powder Supplementation on Insulin Resistance

The Effect of Ginger Supplementation on Glycemic Status

The Effect of Oral Supplementation of Ginger on Glycemic Control

The Effects of Ginger on Fasting Blood Sugar

Ginger and Diabetes: Benefits, Risks, and Uses

Diabetes and Inflammation

Ginger and Diabetes

Ginger Mount Sinai

The Protective Effects of Ginger Phenolic Compounds

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