Ginger infusions: are they effective for weight loss?
What is ginger? | Benefits and Properties | Ginger for Weight Loss | Ginger Infusions | Ginger and Pregnancy | Contraindications
Ginger has been a root valued by humans for over two thousand years. Ginger infusions renew blood circulation, increasing the feeling of well-being throughout the body. In recent years, ginger's popularity has increased due to its ability to aid weight loss . In this article, I'll tell you what you need to know about this exotic spice.
What is ginger?
Ginger is the spicy and aromatic rhizome of a tropical herbaceous plant, Zingiber officinale, a distant relative of the banana. Its name comes from the Sanskrit word singabera, meaning "horns or antlers," and refers to the branched shape of the rhizomes. It belongs to the Zingiberaceae family, along with galangal, cardamom, and turmeric.
Ginger has a multitude of culinary uses and was already one of the most widely used spices in Europe in the Middle Ages. The famous gingerbread cake emerged during this period, and other preparations such as ginger beer and ginger ale date back to the 19th century.
In addition to its culinary uses, humans have used ginger for hundreds of years to naturally treat various ailments due to its medicinal properties . The most common way to consume it is by making a ginger infusion or ginger tea.
Benefits and properties of ginger
As with many herbal remedies, more research is needed to better understand and test the benefits of ginger and ginger teas. Here are some of the potential health benefits supported by scientific research.
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Anti-inflammatory
Ginger's unique fragrance and flavor come from its natural oils. Gingerol is the main bioactive compound in ginger and is responsible for many of its medicinal properties. Gingerol has potent anti-inflammatory effects and helps reduce oxidative stress in cells, which is responsible for aging and the onset of a multitude of diseases.
Weight loss
According to various studies, ginger helps reduce body mass index (BMI) and blood insulin levels in obese people. We'll expand on this information below.
Relieves nausea
Ginger helps relieve nausea and vomiting , including those associated with chemotherapy treatments, post-operative nausea, and morning sickness.
Reduces the risk of heart attack
Ginger has been shown to lower blood sugar levels and improve several heart disease risk factors in people with type 2 diabetes. A recent study also showed that ginger reduced other heart disease markers, such as arginase, bad cholesterol (LDL), and triglycerides.
Improves digestion
Several studies have shown that ginger improves digestion , being beneficial for people with stomach upset and constipation.
Is ginger effective for weight loss?
Ginger contains gingerol and shogaol. These compounds stimulate several biological activities in the body when consumed. Gingerols have an anti-obesity effect , helping food digest faster and stimulating the body to speed up digestion. Additionally, these compounds can stabilize blood sugar levels, which is key to weight loss .
A recent study looking at the weight loss benefits of ginger suggests that ginger has a significant effect on body weight and abdominal fat.
Ginger infusions
One of the simplest and most natural ways to consume ginger is through ginger tea. These are the most popular ginger teas :
Pure ginger
Ginger infusions are easy to find in supermarkets, although honestly, they're usually not of the highest quality. For this reason, we recommend preparing the infusion with pure ginger using fresh ginger. You'll need about 20 grams of fresh ginger to make one cup. Simply bring water to a boil and let it simmer for about 20 minutes. Let it steep for 10 minutes, and it's ready to drink.
Ginger and lemon infusion
This option involves adding a few drops of lemon to your ginger infusion, whether prepared with fresh ginger or from a tea bag or loose leaf tea. Lemon acts as an appetite suppressant and is a great source of vitamin C. It will also make the ginger infusion taste much more pleasant.
Green tea with ginger
The spicy, peppery flavor of ginger pairs perfectly with the fresh taste of green tea. This is why it's a blend you'll often find ready-made .
Green tea is also known for its weight loss properties, and is a popular ingredient in weight loss supplements due to the evidence that exists about its effectiveness in speeding up metabolism and increasing fat burning .
Chai tea
Ginger is a common ingredient in chai tea blends. Chai tea originates from India, where it has always been a popular remedy for improving digestion and creating a feeling of well-being . Authentic chai tea is made with Assam black tea, to which ginger and spices such as cinnamon, cardamom, anise, licorice, and vanilla are added.
Is it safe to take ginger during pregnancy?
According to several studies, there are no adverse effects caused by ginger consumption in pregnant women. Likewise, and for greater safety, we recommend that you speak with your doctor before taking any supplements or herbs during pregnancy.
Contraindications of ginger
Ginger is safe for most people, however, in some cases, its consumption can be counterproductive. It is not recommended for people suffering from gastritis, irritable bowel syndrome, or colitis.
Due to its anticoagulant properties, it is not recommended to take ginger if you are taking anticoagulant medications such as aspirin or ibuprofen, as ginger would increase their effects.
Ginger works as an appetite suppressant, speeding up digestion and eliminating excess fat, so it's not recommended for people looking to gain weight or muscle mass.
If you suffer from any chronic illness or are undergoing any medical treatment, we recommend that you consult your doctor before taking ginger.
Sources
- Wenli Sun, M. Hesam Shahrajabian & Qi Cheng. Clinical aspects and health benefits of ginger ( Zingiber officinale ) in both traditional Chinese medicine and modern industry. Acta Agriculturae Scandinavica, Sectio B. Volume 69, 2019.
- M. Shrinath Baliga, R. Haniadka, M. Maria Pereira. Update on the Chemopreventive Effects of Ginger and its Phytochemicals . Critical Reviews in Food Science and Nutrition Volume 51, 2011.
- Su-Chen Ho & Min-Sheng Su. Optimized Heat Treatment Enhances the Anti-Inflammatory Capacity of Ginger . International Journal of Food Properties Volume 19, 2016.
- A. Giacosa, P. Morazzoni, E. Bombardelli, A. Riva, G. Bianchi Porro, M. Rondanelli. Can nausea and vomiting be treated with ginger extract? . Eur Rev Med Pharmacol Sci, Volume 19, 2015