Diabetes mellitus is a common cardiometabolic disease in the United States, and it can be influenced by many causes, including genetics and lifestyle. Diabetes is marked by the pancreas’ inability to naturally control blood sugar levels.
Type 1 diabetes is sometimes referred to as juvenile diabetes, since it often appears in childhood. With T1D, the pancreas does not make enough––or any insulin to lower blood sugar. Type 2, on the other hand, While there is no cure for diabetes, T2D often can be controlled through diet and exercise.
Diabetes is treated with various pills and insulin injections, but as with many conditions, recent studies show incorporating ginger into your diet could improve your blood glucose levels. According to registered dietitian Rhyan Geiger, ginger is not a new technique for improving health, despite the studies being conducted in the last ten years. She says, “The use of ginger for medicinal purposes has been around for centuries, particularly in Traditional Chinese Medicine. While research into ginger’s effects on blood sugar has gained traction over the past two decades, its historical use in wellness and digestion dates back much further.”
How Ginger May Affect Diabetes
- Insulin Sensitivity: Ginger has been long believed to aid the body in releasing insulin. With diabetes, the pancreas does not properly manage the insulin present in the bloodstream, compared to someone without the condition.
- Blood Sugar Control: A 2022 study found significant reductions in fasting blood sugar and HbA1C after adding ginger to participants’ diets. More studies still need to be done to understand what leads to the reduction.
- Oxidative Stress: Oxidative stress-induced damage to blood vessels can lead to diabetes complications, including nerve damage, cardiovascular diseases, kidney damage, and retinopathy. On their own, these systems are vulnerable to oxidative stress, which can further exacerbate these negative effects. Strategies to mitigate oxidative stress in diabetes typically include managing high blood sugar levels, and lifestyle changes. Ginger helps combat oxidative stress primarily due to its rich content of bioactive compounds like gingerol, which have antioxidant properties. Regular consumption of ginger can therefore support the body’s natural defense mechanisms and promote overall health.
- Lipid Profile: Ginger has been found to potentially improve lipid profile and body mass index. While studies have shown improvements, it is unknown exactly how much needs to be consumed to see the benefits on weight and lipid profile.
- Improved cholesterol: Ginger has been studied for its potential benefits on cholesterol levels, some research indicates that ginger may help reduce low-density lipoprotein (LDL) cholesterol, often referred to as “bad cholesterol,” and it may boost high-density lipoprotein (HDL) cholesterol, known as “good cholesterol.”
- Anti-inflammatory Effects: Ginger may aid in weight loss, according to a 2019 review. Ginger’s ability to aid in weight loss may be due to its anti-inflammatory properties. Chronic inflammation is associated with heart disease, and with ginger’s natural anti-inflammatory effects can contribute to better heart health, including improved cholesterol levels.
- Antioxidant Properties: Ginger is rich in antioxidants, which means that it could offer cells protection from disease-causing free radicals and aging.
- Supports Healthy Blood Pressure: Oftentimes, individuals with T2D also have hypertension. There are limited studies that suggest that ginger may lower blood pressure. However, more research needs to be done for a more definitive conclusion.
Benefits of Ginger for People with Diabetes
Outside of adding intense flavor to their food, diabetics can potentially benefit from daily consumption. Adding ginger to the diet significantly reduced fasting blood sugar and HbA1C, as well as helping to combat oxidative stress, which can damage blood vessels and worsen complications like nerve damage, cardiovascular issues, and kidney problems in diabetes. Its antioxidant properties, mainly from gingerol, support the body’s defense systems.
Additionally, ginger may improve lipid profiles and body mass index, though it’s unclear how much is needed for optimal results. Some research suggests it can reduce “bad” LDL cholesterol and increase “good” HDL cholesterol. Ginger’s anti-inflammatory properties may also aid in weight loss and improve heart health. Type 2 diabetics may also gain protection against free radicals and notice lower blood pressure after adding ginger to their diets.
Ginger offers benefits for the average person, including as a digestive aid, but the benefits for diabetics are enough to potentially alter levels and maybe see a change in their treatment plan (though ginger is not a substitute for the plan prescribed by a doctor).
How to Incorporate Ginger Safely into a Diabetes Diet
Geiger states that ginger is easy to incorporate into your existing diet, but speak to your doctor anyway. She says, “Ginger can be a beneficial addition to a balanced diet but should not replace diabetes medications or primary treatment plans. Always consult a healthcare provider before making significant dietary changes, especially if you have diabetes.”
Ginger can be purchased in the natural form in the produce aisle, or in powder or tea form. There are also ginger supplements that come in capsule form. It naturally has a strong flavor when consumed by itself, so it is best to mix into a dish or drink. You can steep ginger into tea or juice it for ginger shots or juice blends. Fresh ginger also works well in stir-fries and other cooking. In powder form (found in the spice aisle), it can be sprinkled on top of oatmeal or in baked goods. Be sure that any supplements are third-party tested for safety.
Precautions and Potential Risks
Since ginger can potentially lower fasting blood sugar, it is important to consume food as you normally would as opposed to fasting or cutting excess carbs to avoid hypoglycemia. When ginger is consumed as food, aside from allergies, there are no real dangers. Ginger supplements carry more risks, but if purchased from a reputable place and third-party tested, they are safe to consume. Also, be sure that they are pure and not mixed with any other herbs or medicines.
Ginger supplement consumption is not recommended for those who are pregnant and breastfeeding, since they have not been studied enough. However, ginger root and in spice form are okay to add to food. Large doses of ginger are known to cause stomach upset or indigestion, though smaller doses and servings are typically known to help cure nausea.
Final Notes
Geiger believes that ginger may contribute to better blood sugar control and improved HbA1c levels in individuals with type 2 diabetes. However, she explains that it can’t be the only treatment. She says, “Ginger should not be relied upon as a sole treatment. The most effective approach to blood sugar management includes dietary modifications, regular exercise, and, when necessary, medical interventions.”
More in-depth research needs to be done, but ginger is a fairly harmless addition to the diabetic’s diet, as long as blood sugar is monitored.
References
- Huang, F. Y., Deng, T., Meng, L. X., & Ma, X. L. (2019). Dietary ginger as a traditional therapy for blood sugar control in patients with type 2 diabetes mellitus: A systematic review and meta-analysis. Medicine, 98(13), e15054. https://doi.org/10.1097/MD.0000000000015054
- Ebrahimzadeh, A., Ebrahimzadeh, A., Mirghazanfari, S. M., Hazrati, E., Hadi, S., & Milajerdi, A. (2022). The effect of ginger supplementation on metabolic profiles in patients with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials. Complementary therapies in medicine, 65, 102802. https://doi.org/10.1016/j.ctim.2022.102802
- Caturano, A., D’Angelo, M., Mormone, A., Russo, V., Mollica, M. P., Salvatore, T., Galiero, R., Rinaldi, L., Vetrano, E., Marfella, R., Monda, M., Giordano, A., & Sasso, F. C. (2023). Oxidative Stress in Type 2 Diabetes: Impacts from Pathogenesis to Lifestyle Modifications. Current issues in molecular biology, 45(8), 6651–6666. https://doi.org/10.3390/cimb45080420
- Hasani, H., Arab, A., Hadi, A., Pourmasoumi, M., Ghavami, A., & Miraghajani, M. (2019). Does ginger supplementation lower blood pressure? A systematic review and meta-analysis of clinical trials. Phytotherapy research : PTR, 33(6), 1639–1647. https://doi.org/10.1002/ptr.6362
- Arcusa, R., Villaño, D., Marhuenda, J., & Cano, M. (2022, February 15). Potential role of Ginger (Zingiber Officinale Roscoe) in the prevention of Neurodegenerative Diseases. Frontiers. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.809621/full
- Asghari-Jafarabadi, M., & Khalili, L. (2022). The Effect of Ginger (Zingiber officinale) on Improving Blood Lipids and Body Weight; A Systematic Review and Multivariate Meta-analysis of Clinical Trials. Current pharmaceutical design, 28(35), 2920–2943. https://doi.org/10.2174/1381612828666220926093847
- Khandouzi, N., Shidfar, F., Rajab, A., Rahideh, T., Hosseini, P., & Mir Taheri, M. (2015). The effects of ginger on fasting blood sugar, hemoglobin a1c, apolipoprotein B, apolipoprotein a-I and malondialdehyde in type 2 diabetic patients. Iranian journal of pharmaceutical research : IJPR, 14(1), 131–140.