Ginger is an underground stem that has been used medicinally for hundreds of years. Although it is better known for its ability to treat conditions such as nausea, morning sickness and cold and flu, it may also help to lower blood glucose levels. However, the mechanism by which ginger helps to reduce blood glucose is not clear, and more research on ginger’s blood glucose-lowering benefits is needed. Discuss your options to treat hyperglycemia or diabetes with your doctor.
Research
In a rat-model study published in the “British Journal of Nutrition” in April 2011, a team of researchers from Saudi Arabia investigated the effects of garlic, ginger and turmeric on metabolic syndrome, a set of conditions that includes high blood glucose levels, hypertension and high cholesterol. The rats were given either the spices either separately or together, or distilled water as a placebo, for 28 days. They found that the spices, including ginger, significantly improved blood glucose and other symptoms of metabolic syndrome. However, the garlic and the spice mixture was more effective at lowering blood glucose than ginger or turmeric alone.
Amount of Ginger to Take
Because there are no standard recommendations for the amount of ginger to take to treat blood glucose, you should consult a naturopath or a nutritionist. In general, adults can take up to 4 g of ginger daily. It’s best to take raw ginger, which maintains more of the plant’s nutrients than powdered ginger. Raw ginger is also preferable to candied ginger or ginger syrup due to the higher sugar content in these ginger products, which can affect blood glucose levels.
Recommendations
If you have been diagnosed with prediabetes, diabetes or metabolic syndrome, do not attempt to self-medicate. Consult your doctor for more advice and a well-rounded treatment plan. Also, ginger may cause side effects such as mild heartburn, diarrhea or stomach upset. It can also thin your blood so you should not take it if you are on blood-thinning medications such as warfarin or aspirin.
Considerations
Don’t rely solely on supplementing your diet with ginger to control blood glucose levels. If you are overweight, it’s essential that you lose weight, as this improves insulin sensitivity and blood glucose metabolism. Replace a diet rich in fat and refined carbohydrates with a higher intake of fruits, vegetables, fish, low-fat protein and whole grains. Also, exercise improves insulin sensitivity and lowers blood glucose. Try to exercise at least 30 minutes on most days of the week.
References
- “The Green Pharmacy Guide to Healing Foods”; James A. Duke, Ph.D.; 2008
- “British Journal of Nutrition”; Modulatory Effects of Garlic, Ginger, Turmeric and Their Mixture on Hyperglycaemia, Dyslipidaemia and Oxidative Stress in Streptozotocin-Nicotinamide Diabetic Rats; H.R. Madkor, et al.; April 2011
- University of Maryland Medical Center: Ginger
- “Prescriptions for Natural Cures”; James F. Balch, M.D., et al.; 2011
