Ginger For Weight Loss 2023 – 4 Health Benefits & How To Use

Ginger has a long history of use in alternative medicine and holistic therapies. Used for everything from improving digestion to relieving joint pain, this flavorful root is often referred to as a “superfood”. With its bold taste and intoxicating aroma, ginger is a culinary delight but it could have a surprising benefit. Some evidence suggests ginger may support weight loss. 

If you’re curious to learn more about the beneficial properties of ginger and how to use it for weight loss, here’s everything you need to know.

Adding ginger oil to a healthy diet and exercise regimen could improve your results, even if it doesn’t directly stimulate weight loss. It may also help keep your blood glucose levels in check which could be particularly beneficial if you’re a diabetic.

There are some ways ginger benefits your health, but it is not a stand-alone weight loss remedy. Keep reading to learn how ginger affects the body and how it might support your other weight loss efforts.

Ginger For Weight Loss Reviews

There’s no miracle solution to lose weight fast, but certain natural compounds like those found in ginger may support your weight loss efforts. 

A 2019 literature,^[1] review concluded that supplementation with ginger helped reduce body weight and waist-hip ratio in people with overweight or obesity. A 2016 study,^[2] also revealed ginger helped reduce body mass index (BMI) and blood insulin levels. 

Here are the 4 ways ginger supports weight loss: 

1. It protects against free radical damage
2. It helps you burn more fat
3. Improve blood sugar levels 
4. It helps relieve muscle and joint pain

Ginger Protects Against Free Radicals

Many of ginger’s medicinal benefits are linked to the antioxidant properties,^[3] found in gingerol. Antioxidants are molecules that help fight compounds called free radicals in the body. These are essentially unstable atoms that can damage your cells, triggering inflammation and increasing your risk for certain chronic diseases like type 2 diabetes and heart disease. Chronic inflammation and free radical damage can also contribute to weight gain, so the antioxidant benefits of ginger may help prevent overweight and obesity. 

Ginger Increases Fat Loss

When it comes to weight loss, ginger may help you burn more fat,^[4]. Some research suggests that 6-paradol, one of the other compounds in ginger, may increase fat loss by activating brown fat cells (including stubborn belly fat). By activating brown fat cells, ginger triggers a biological reaction similar to being cold – it signals to the body that it needs to start burning fat and calories for warmth. 

While the study mentioned above was an animal study involving rats, there is some limited evidence,^[5] that 6-paradol also activates brown fat in humans. Because this study is limited, however, more research is required to draw any firm conclusions. 

Ginger Lowers Blood Glucose Levels

Elevated blood sugar or hyperglycemia can lead to weight gain, but ginger has been shown to help reduce blood glucose levels and improve other indicators of diabetes. In a 2015 study,^[6] 2 grams of ginger powder daily resulted in a 12% reduction in fasting blood glucose levels. Participants also exhibited a 10% reduction in hemoglobin A1c levels over 12 weeks.

Ginger Relieves Muscle And Joint Pain 

While antioxidants are more directly involved in the weight loss effects of ginger, their anti-inflammatory properties should not be overlooked. Ginger contains anti-inflammatory compounds which may help relieve symptoms of arthritis,^[7] such as joint pain and stiffness. In individuals for whom muscle and joint pain are limiting factors, ginger may help increase physical activity which leads to increased calorie burn through exercise.

How To Use Ginger For Weight Loss

If you’re looking for a good way to lose weight, ginger is worth considering. While ginger may not cause you to lose weight directly, it may trigger certain changes in your body and your metabolism that could support your weight loss efforts. 

Here are 5 ways to enjoy the weight loss benefits of ginger:

1. Cook with fresh ginger
2. Drink ginger tea
3. Take powdered ginger 
4. Sip ginger-infused water
5. Bake ginger cookies

Cook With Fresh Ginger

Ginger is a fibrous root, so the best way to cook with it is to peel it and mince or grate it. You can use ginger in savory recipes as well as sauces and marinades. Ginger root can add a boost of spicy flavor to side dishes or you can also use it in beverages and desserts (even cookies). Ginger extract has the flavor of ginger but may not provide the same medicinal benefits.

Drink Ginger Tea

One of the simplest ways to include this medicinal root in your daily diet is to brew it into tea. You can use the fresh root to make ginger tea and add honey or lemon juice for flavor according to your taste. Simple peel and slice two tablespoons of ginger and boil it for at least 10 minutes in 4 cups of water. Add lemon juice or honey to taste and enjoy a cup of hot tea three times a day. You can also buy ginger tea in tea bags to brew it the same way you would green tea. The other way is that you can try apple cider vinegar to lose belly fat.

Ginger Supplement For Weight Loss

If you’re not looking to add additional calories to your daily intake by cooking with ginger or drinking tea, you can try taking capsules instead for losing weight. Dosages vary from one brand to another, but most contain between 500 and 1,500mg of ginger.

Sip Ginger-infused Water 

As an alternative to hot ginger tea, you can also make ginger-infused water. You still want to steep the fresh root in boiled water for at least 30 minutes but then you can strain it and chill it in the refrigerator. Like tea, you can flavor your water with lemon, honey, or mint.

Bake Ginger Cookies 

If you don’t like the taste of fresh ginger, another way to include this beneficial ingredient in your diet is to bake ginger cookies. Ginger cookie recipes typically call for powdered ginger (sold as the spice ground ginger), but you may be able to find a recipe with fresh ginger as well. When looking for ginger cookie recipes, try to avoid those that contain a lot of added sugar and other unhealthy ingredients that might counteract your weight loss efforts. Consume ginger cookies in moderation so you don’t add too many calories to your daily intake.

In addition to these options, you may also consider weight loss supplements that contain ginger. While every supplement is different, certain combinations,^[8] of natural ingredients like ginger, green tea, and capsaicin have yielded positive results. Talk to your doctor before taking any weight loss supplements.

Health Benefits Of Ginger 

Ginger (Zingiber officinale) is a type of flowering plant but it is the rhizome of the plant that is most commonly used. Ginger root or simply ginger has been used in culinary and medicinal applications for thousands of years. It was one of the first spices exported from Asia and came to be heavily used by the ancient Greeks and Romans. 

Valued for its peppery taste and spicy aroma in cooking various foods, ginger has also been associated with several medical benefits. 

Here are some of the potential benefits of ginger: 

• The active compound in ginger – gingerol,^[9] offers strong antioxidant and anti-inflammatory effects which may help reduce oxidative stress. 
• Ginger has been shown to relieve nausea and vomiting,^[10] especially pregnancy-related nausea and chemotherapy-induced nausea. 
• It may help relieve pain and disability related to osteoarthritis,^[11] in doses between 500mg and 1g taken daily. 
• By reducing fasting blood sugar levels and improving hemoglobin A1c (HbA1c) levels, ginger offers anti-diabetic benefits,^[12]
• It offers similar pain-relieving benefits to nonsteroidal anti-inflammatory drugs for menstrual pain,^[13] in women. 

Not only does ginger offer a wide variety of potential benefits, but it is also a versatile ingredient. Ginger can be used fresh, dried, or powdered and it can be pressed into ginger oil or juice.

Precautions

Ginger is generally safe for most people, though some may experience mild adverse effects in doses between 500mg and 1,000mg daily. 

According to a 2017 review,^[14] the most common side effects of ginger are gastrointestinal, such as constipation or flatulence. In some cases, consuming ginger has been known to increase stomach acid production and may give some people heartburn. Taking encapsulated ginger tablets versus ginger powder may help reduce the risk of adverse effects.

Pregnant women should not consume more than 1 gram per day,^[15] though most people can safely consume up to 4 grams per day.

Frequently Asked Questions

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