GINGER

1TBS (6g) = 5-6 calories

1 TSP = 2 calories

GI: very low

Protein: 0.11g | Carbohydrates: 1.07g | Fat: 0.05g | Dietary Fiber: 0.12g

press for QUICK READ

BACKGROUND

First and foremost, GINGER has a long history of usage in herbal medicine. The first mention and use of ginger is believed to be by Indians and Chinese as far as 5000 years ago. 

It is mainly used to relieve gastrointestinal discomfort, in other words, it basically helps you eliminate gas by soothing  and relaxing the intestinal tract. It is also known for its anti-vomiting effects and therefore used for motion sickness and during pregnancy sickness. These effects have been backed by several studies.

Studies further demonstrate its anti-inflammatory effects, especially helpful for people suffering from osteoarthritis or rheumatoid arthritis.

CAN YOU HAVE GINGER WHEN FASTING?

The answer as always depends on your personal goals you wish to achieve with fasting, levels or strictness you wish to adhere to, as well as your individual insulin sensitivity.

STUDY

Saying so, I found a 2012 pilot study published in Metabolism, where subjects took 2g of ground GINGER dissolved in hot water and

there were no effects of ginger on glucose, insulin, lipids, or inflammatory markers” which could in a way translate as ”YES you can have GINGER during your fasting window”. 

Ginger didn’t raise blood sugar or insulin.

The study further pointed out

reduced feelings of hunger with ginger consumption,(..) suggests a potential role of ginger in weight management.”  

I’m going to be realistic here and say this doesn’t mean that taking ginger when you’re fasting will in itself help you lose more weight. What this means, is that it might make the fasting easier hence encourage you to fast longer which ultimately results in weight-loss.

Let me also mention that the study was very small and involved men only.

WHAT DOES IT MEAN FOR YOU?

If having some ginger during your fasting window helps you fast longer then I say it is better to have it than not.

PREPARATION

FRESH
POWDER
FROZEN
PURÉE
AVOID
SUPPLEMENTS
FRESH

Peel the skin.

1. You can slice up fresh ginger and let it sit in your cold water or warm tea as a light infusion.  
2. You can shred about 1/4 cup of ginger and let it sit in a cup of water for at least an hour, strain, add fresh water or tea with a squeeze of lemon juice.

POWDER

This is easily available and ready to use form of ginger. Dilute a teaspoon in any non calorie liquid.

Powdered ginger mixed in hot water was used in the aforementioned study. 

You can also squeeze some lemon juice into the mixture.

FROZEN

Check the frozen section in your supermarket. Some sell puréed ginger already cut up into bite sized cubes ready to be uses in cooking or diluted in drinks.

I keep a bag in my freezer as it’s easy to take a chunk and dissolve in water. It is a handy form of ginger for cooking and gives a strong fresh flavour to sauces. It is 100% ginger nothing else added and it lasts forever, sort of. 

Worth checking out. 

PURÉE

If you have the gadget which can puree ginger then you can make a larger batch and freeze some in ice cubes for later. 

If you don’t, see FROZEN tab.

AVOID

When fasting avoid:

1. crystallised, candied and pickled ginger
2. beware of ginger teas with added sweeteners

You can save these options for your eating window. 

SUPPLEMENTS

Ginger supplements can be found in most health shops, always read the label for ingredients and dosage. 

QUICK READ

GINGER

HELPS WITH

• hunger
• nausea
• gas

HEALTH BENEFITS

These are the claims:

• antioxidant, anti-inflammatory & anti-tumor effects 
• anti-vomiting effects
• prevents seasickness, motion sickness, pregnancy sickness (dizziness, nausea)
• lowers blood sugar

INTERACTIONS

be cautious if you’re taking any of these medications, always check with a pharmacist or a doctor

FORM

fresh, dried, powdered, sliced, minced, puréed, shredded, soaked and strained, candied, crystallised, pickled

STORAGE

FRESH ginger unpeeled can be stored;

• in the refrigerator for up to 3 weeks
• or in the freezer for up to 6 months

DRIED ginger can be kept in an air tight container in the fridge for up to 1 year

AVOID

• store-bought ginger teas may contain sweeteners best to avoid during fasting
• candied & crystalised ginger (contain sugar)

EXTRA

for additional health benefits you can add some (2TBS) APPLE CIDER VINEGAR into your ginger mixture

EATING WINDOW

regular consumption of ginger whether fasted or as an addition to meals have been proven to have some positive benefits on health

REFERENCES

*some references are highlighted blue as direct links within the post

Maharlouei N, Tabrizi R, Lankarani KB, et al. The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2019;59(11):1753-1766. doi:10.1080/10408398.2018.1427044

Saravanan G, Ponmurugan P, Deepa MA, Senthilkumar B. Anti-obesity action of gingerol: effect on lipid profile, insulin, leptin, amylase and lipase in male obese rats induced by a high-fat diet. J Sci Food Agric. 2014;94(14):2972-2977. doi:10.1002/jsfa.6642

Bode et al., The Amazing and Mighty Ginger, Herbal Medicine: Biomolecular and Clinical Aspects, 2nd edition