Ginger is a plant with beneficial effects in preventing and treating certain health issues, as well as aiding in some weight loss strategies. Its health effects have been associated with its role in regulating blood lipids, controlling hormone secretions such as insulin—the hormone responsible for regulating blood sugar—preventing cellular aging, and, most notably, its anti-inflammatory properties. In addition to these therapeutic properties, ginger is commonly used in cooking as a condiment.
Below, you will find information about this ingredient, its benefits, and usage options.
What Is Ginger?
The name Zingiber (ginger) is influenced by a Sanskrit word meaning “horn,” a reference to its shape, with twisted stalks and bumps on its surface. Despite its appearance, this aromatic plant is not a root but a rhizome—a type of tuber, like a potato.
Ginger grows best in a humid climate with mild temperatures. The medicinal properties attributed to ginger reflect its longstanding therapeutic use—estimates suggest that for more than 3,000 years it has been used as a “remedy” for various health problems!
It can be used fresh in culinary dishes, juices, teas, and more. It can also be found in other products and pharmaceutical forms.
Origin of Ginger
Ginger is a plant originally from Asia, now spread worldwide. Like many spices, it was recognized in Europe during the Age of Exploration and was brought from the Indies. It was introduced to the Americas after their discovery, reaching and acclimatizing to Brazil in the 16th century.
Its Use in Phytotherapy
Phytotherapy is a practice that studies the therapeutic functions of plants and vegetables for disease prevention and treatment. Plants are known to be sources of phytochemicals that offer health benefits and can also help prevent diseases. In this sense, ginger has been used in the prevention and treatment of various illnesses. Several of its properties have already been confirmed in scientific experiments, highlighting its anti-inflammatory, antiemetic and antinausea, antimutagenic, anti-ulcer, hypoglycemic, and antibacterial activities, among others.
Ginger and Weight Loss
The compounds found in ginger appear to contribute to the weight loss process, particularly due to their antioxidant and thermogenic properties, as we will see below:
Is Ginger Thermogenic?
Thermogenic foods are those that are more difficult for the body to digest, causing the body to use more energy and calories during digestion. The composition of the diet—depending on the proportion of protein, carbohydrates, and fats—also affects the thermogenic effect of foods. All foods require energy to be digested, meaning they have the capacity to raise body temperature and speed up the metabolism, potentially aiding in body fat loss when combined with other diet strategies and physical exercise. However, some foods stand out more than others because they induce the metabolism to work at a faster rate, thus burning more calories. Spices are known to provide this prolonged effect, leading to increased calorie burning.
Ginger contains a high level of a thermogenic compound called gingerol, which also stimulates the gastrointestinal tract when consumed with fiber-rich foods, such as natural fruit and vegetable juices, fruit shakes, salads, and in its fresh form. When the goal is weight loss, it is recommended to combine physical exercise with a nutrition plan overseen by a nutritionist, because excessive intake of these foods might not yield the expected benefits and, in excess, can cause discomfort or even health complications.
It’s worth noting that these foods should not be consumed at night so as not to interfere with sleep. Overconsumption can lead to symptoms such as headaches, dizziness, insomnia, and gastrointestinal issues. People with high blood pressure or heart problems should take extra care, as some of these foods make the heart work faster. Due to their impact on metabolism, thermogenic foods should not be ingested by individuals with thyroid problems. We emphasize that a nutritionist is the most qualified professional to determine, based on each individual’s characteristics, the correct amount of these foods to include in the diet without causing harm.
Ginger and Its Antioxidants
The role of antioxidants in aiding weight loss has been widely studied, and initially, their benefit seems linked to their anti-inflammatory action. The weight loss process can lead to oxidative stress, so a dietary plan that includes antioxidant-rich foods is necessary to ensure good health.
Plants contain compounds known as antioxidants, among which phenolic compounds stand out. Found in various parts of the plant such as fruits, seeds, leaves, and roots, foods and drinks rich in phenolic compounds are strongly associated with a reduction in the incidence of chronic non-communicable diseases. Ginger is an ingredient that contains phenolic compounds, in addition to other compounds with antioxidant properties. It also has nutrients like vitamin B6, copper, magnesium, and potassium in substantial amounts, offering benefits for immunity and the health of skin and hair.
Ways to Consume Ginger
Ginger can be added to the diet fresh, grated over salads or fruit, used in sweet or savory recipes, or however you prefer—get creative! It can also be consumed in beverages, by flavoring water with a few slices, blending it into juices, or brewing it as a tea.
Conclusions
As you’ve seen, ginger is an ingredient that offers noteworthy health benefits when included in your diet, thanks to its antioxidant compounds. Its thermogenic effect can also be useful for weight loss when incorporated into a routine of healthy habits. Even though it is a natural product, excessive ginger intake can cause discomfort or other health issues. Therefore, we stress the importance of individualized guidance. Determining the ideal amount to consume requires consideration of personal characteristics, so it’s essential to consult a nutritionist for assistance in planning. The use of ginger in supplement form may also be recommended, when prescribed by this professional.
References
- Josiely Paula de Sousa et al. BREVE RELATO SOBRE OS EFEITOS TERAPÊUTICOS DO GENGIBRE (Zingiber officinale Roscoe) Revista Científica da Faculdade de Educação e Meio Ambiente – FAEMA DOI: http://dx.doi.org/10.31072. ISSN: 2179-4200
- magalli2 Professora. Esp. Renata Petrucci Flumian2 ALIMENTOS TERMOGÊNICOS
- BENITES J., CARDOSO J., CONTI T., MARTINS J., SONH V. Uso de alimentos termogênicos no tratamento da obesidade. Rio de Janeiro, June 2010.