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Potential Health Benefits of Ginger for Type 2 Diabetes
Ginger is a natural antioxidant and anti-inflammatory substance that has many potential health benefits for certain conditions, including certain types of cancer, suggests a study published in April 2013 in the International Journal of Preventive Medicine. The possible perks of this herb don’t end there. “We know that ginger is commonly used to help relieve nausea, vomiting, or any upset stomach, and there is also some evidence it may reduce menstrual pain symptoms, morning sickness in pregnant women, and even arthritis pain in joints,” says Rahaf Al Bochi, RD, a spokesperson for the Academy of Nutrition and Dietetics and owner of Olive Tree Nutrition. RELATED: The 7 Best Foods for a Healthy Immune System When it comes to type 2 diabetes, Al Bochi says the value of ginger remains unclear due to limited research. But results produced thus far may suggest promise for including the herb in your diabetes treatment plan. Sounds great, right? Not so fast: Al Bochi notes the review wasn’t without flaw. “All of the sample groups were really small, they were done over a few weeks of time, and they were all homogenous — based out of one or two countries.” Due to those factors, the studies the researchers analyzed didn’t provide enough information for health experts to conclusively recommend ginger as an effective treatment for type 2 diabetes. Still, other research seems to support the possible benefit of ginger in a diabetes diet. Take a study published in June 2015 in the Journal of Complementary and Integrative Medicine, which suggested that, compared with the placebo group, ginger powder helped improve glycemic control in Iranian adults with type 2 diabetes who were not on insulin, after three months of supplementation. The study was short, lasting only three months, but it was double-blind, randomized, and controlled, which suggests a potential causal effect between ginger and blood sugar control. A review published in November 2012 in the journal Evidence-Based Complementary and Alternative Medicine shed some light on the potential blood-sugar-controlling mechanism in ginger. After analyzing lab and clinical studies, the authors concluded that ginger inhibits enzymes that affect how carbs are metabolized and insulin sensitivity as a whole, thereby leading to greater glucose absorption in the muscles. Researchers added in their review that ginger also has the potential to help reduce the risk for diabetes complications due to its lipid-lowering effects. RELATED: 6 Surprising Alternative Treatments That Worked for People With Diabetes
Possible Health Risks of Including Ginger in Your Diabetes Diet
While whole ginger and ginger powder appear to be safe, Al Boshi recommends that anyone with the condition speak to their physician or endocrinologist before adding ginger supplements to their diet. That is especially for people who are taking diabetes medication. “We know that ginger can affect your insulin levels … so it can interact with certain diabetes medications people are on; if you’re taking ginger supplementation and you are on diabetes medication, that can cause low blood sugar, or hypoglycemia,” she says. The risk of drug interactions increases for people with type 2 diabetes who are also taking medication for other conditions. “Not only does ginger have potential drug interactions with diabetes medication, it also has interactions with anticoagulant drugs and medication for blood pressure,” she says.
How to Incorporate Ginger in Your Diabetes Meal Plan
But the inconclusive research on ginger doesn’t mean you have to avoid the herb completely if you’re managing type 2 diabetes — with your healthcare provider’s okay, of course. After all, the spice is still a healthy way to add a boost of flavor to many dishes and beverages — and it’s certainly a better option than additives like salt, which can increase the risk for high blood pressure when used in excess. People with diabetes are two times more likely to die of heart disease than someone without the condition. High blood pressure, or hypertension, is a risk factor for heart disease. So, how can you enjoy ginger in your diabetes diet? First, keep in mind that you want to stick to the spice itself. That means processed drinks, like ginger ale and ginger beer, which contain loads of added sugar, are off limits. These options have the opposite of the desired effect, potentially sending blood sugar levels soaring. RELATED: 11 Everyday Things That Spike Blood Sugar Al Boshi suggests enjoying ginger whole in your favorite type of tea, as well as in marinades and stir-fries. Ginger can also star in your baked goods when you use the substance in powder form. She notes ginger powder doesn’t carry the same possible health risks as ginger supplements, which are the more concentrated of the two. While future studies could lead to more conclusive findings regarding the relationship between type 2 diabetes and ginger, Al Boshi says for now it’s best for people with type 2 diabetes to keep the ginger in the kitchen versus their medicine cabinet. “The takeaway is if you are considering using ginger supplementation, talk to your physician or endocrinologist first. We don’t want a situation where you could end up with low blood sugar — that could affect your health. If you’re using it in your everyday cooking, that’s fine.” RELATED: Home Remedies for Gas and Bloating
12 Delicious and Healthy Ginger Recipes to Help You Get Your Fix
Keeping blood sugar control and carb counts in mind, consider these 12 satisfying recipes to start using ginger in your kitchen:
Ginger-Marinated Lamb ChopsFig, Ginger, and Butternut Squash RisottoGinger Shrimp SkewersAsian Pork SoupCarrot and Ginger SoupGinger Coconut ChickenCarrot Saute With Ginger and OrangeMango Salad With Ginger-Raisin VinaigretteAvocado Salad With Ginger-Miso Dressing Roast Pork Salad With Ginger-Pineapple DressingBulgur With Ginger and Orange
