5 Reasons Why Ginger Might Help You Lose Weight – And How To Consume It Safely
If you like Asian cuisine, you have likely encountered the taste of ginger in its various forms. Pickled ginger is a familiar companion to your sushi order, powdered or fresh as part of a Thai curry, and now there’s even ginger ice cream. It’s hard to deny that ginger is very popular nowadays, but actually, ginger has been used for thousands of years. Ancient writings describe the medicinal use of ginger among the Greeks, Romans, Chinese, and Arabs. Asian medicine has long used ginger to treat nausea, diarrhea, stomach pain, skin burns, muscle and joint pain, menstrual cramps, and cold and flu symptoms.
Ginger For Weight Loss
Recent studies have pointed out that one more benefit of ginger consumption may be helping us to lose weight. Ginger’s scientific name is Zingiber officinale Roscoe. A name believed to come from the Sanskrit word used for spice (singabera). It belongs to the Zingiberaceae family. Ginger health benefits are attributed to its bioactive components, gingerols, and shogaols. (1)
Studies have been conducted showing that ginger can help in different areas related to weight loss, such as:
Fullness/Satiety Using Ginger For Weight Loss
Research conducted by Columbia University and Roosevelt hospital in New York enrolled a small group of male participants between the ages of 19 and 50 with a BMI of 25-29.9kg/m2 to try out the effectiveness of ginger for weight loss. Participants were given a hot ginger beverage after breakfast. The men reported feeling fuller longer, and the scientist team observed an increased caloric burn of 43 kcal. (2)
Using Ginger For Weight Loss Offers Possible Reduction of Insulin Secretion
Although research revealed that ginger does not affect insulin, it lowers insulin resistance. This benefit can help to alleviate type 2 diabetes symptoms.
Potential Inflammation Decrease When Using Ginger For Weight Loss
Obesity is a dreadful issue in modern society that takes a toll everywhere around the globe. According to the World Health Organization data, around 2 billion people are overweight, and one-third are obese. (3)
Because obesity can be described as a chronic state of inflammation, researchers tried ginger because of its anti-inflammatory qualities, searching for natural treatments that can help weight loss. So far, the experiments have been conducted in animals and a small amount in humans. Therefore more studies are needed.
Fat Burn With Ginger For Weight Loss
In 2019 a research team in South Korea conducted a 12 week, double-blind, placebo-controlled study to explore the impact of SGE (steamed ginger ethanolic) extract on body fat loss. SGE extract contains high levels of the 6-shogaol bioactive component found in ginger.
During the trial, 80 obese participants were given SGE without any dietary changes. In the end, the SGE group showed more body fat burn than the placebo group. The team concluded that ginger can potentially burn body fat effectively without significant diet changes. (4)
Ginger For Weight Loss Can Support Continued Weight Management
A combination of data from 14 randomized controlled trials (RCTs) with the participation of 473 overweight and obese subjects studied the impact of ginger intake related to weight loss, lipid profiles, and glycemic control. The results showed a substantial reduction of body weight, waist-to-hip ratio, fasting glucose, and insulin resistance index. (5)
Although ginger is considered safe to consume in any form, individuals should consult with their physicians about the dosage when adding it as a nutritional supplement to their diets.
Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6616534/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408800/
- https://pubmed.ncbi.nlm.nih.gov/26045323/
- https://link.springer.com/article/10.1007/s10068-019-00649-x
- https://pubmed.ncbi.nlm.nih.gov/29393665/
