by Allison Tannis MSc RHN | 08/05/21

 

A Science-Backed Look at Whether Ginger Helps with Weight Loss

Let’s weigh-in with some heavy science (at a fun, entertainingly spicy pace), and get to the root of your question, does ginger help you lose weight? There’s no sweat required on your part as our research team has done all the heavy-lifting already. (It’s the weigh we are – we love to help you find the research-backed information you need to live your healthiest life.) 

There’s a significant amount of research rooted in ginger’s popularity as a healthy food. Consuming ginger benefits your cardiovascular system, brain, and digestive system, in ways that improve both your blood sugars and fats. These last two benefits are the reason there’s such excitement about how ginger can help you lose weight. No need to scale down your excitement about how the luxurious experience of sipping on a delicious, foamy mug of ginger-based turmeric latte, or a cold, refreshing glass of ginger soother may in fact help you lose weight! As for ginger water, that story is a little less transparent.

 
Can Ginger Help Me Lose Weight?

Let’s scale back on the puns, and enjoy a slightly more serious look at the research. (The pace will stay spicy, though because you’ll never find anything lacking flavor on our site.) According to experts, after reviewing over 60 studies on ginger’s abilities to promote weight loss, it’s evident that ginger exerts beneficial effects against obesity. Ginger’s weight loss abilities do more than benefit your mid-section! Ginger’s effects also beneficially lower your risk of diabetes and cardiovascular disease, which are two major risk factors of metabolic disease. As the metabolic syndrome is one of the most concerning health problems growing in North America, the revelation that a simple spice, ginger, could help you on your journey to achieve a healthier you is exciting! Here’s how ginger helps you lose weight and improves your health.

Does Ginger Help You Lose Weight?

Yes, ginger can help you lose weight. Experts note that the research shows, “…some convincing evidence to support the efficacy of ginger in obesity management.” Ginger affects how your body burns fat (thermogenesis), digests carbohydrates and uses insulin. Scientists suggest ginger also inhibits how much fat your gut absorbs and controls appetite. What’s most exciting is that ginger appears to help suppress obesity when it’s been induced by a high-fat diet. That means you could benefit from adding ginger to your day, even if you’re just starting your journey toward a healthier diet. Eating more ginger could be a great start to your wellness plan, and it could be the next attainable goal you achieve on your way to making a successful healthy lifestyle change.

 

What’s the Healthiest Way to Lose Weight Naturally?

Of note, the most scientifically proven way to achieve healthy weight loss is to eat a balanced diet that is rich in whole, plant-based foods (fruits, vegetables, herbs, spices (ginger), legumes, seeds, beans and whole grains), regular physical activity (150 minutes per week or 21 minutes per day of moderate aerobic exercise that gets your heart beating faster) and a optimistic attitude.

How Ginger Helps You Lose Weight, According to Research

  • Promotes feelings of fullness
  • Improves blood sugar regulation
  • Reduces amount of fat gut absorbs
  • Decreases inflammation in the gut
  • Increases thermogenesis

How Does Ginger Help You Lose Weight?

Ginger is most well-known for its ability to soothe your stomach, particularly when you’re struggling with nausea or bloating. In your tummy, ginger is doing a lot more to promote weight management and improve your health. 

Experts know that tiny microbes in your gut significantly influence your body weight. Collectively, these tiny microbes are called gut microbiota. The gut microbiota is one of the biggest areas of research in obesity. The types of foods eaten influence the gut microbiota. Ginger is one of the most commonly used spices, and it appears to have a beneficial effect on gut microbes. Ginger appears to reduce inflammation in the gut and helps the body be more responsive to insulin, helping improve blood sugar control and reduce weight gain. In a 2020 research study reported in the European Journal of Nutrition, researchers noted ginger altered the gut microbiota in rats in a way that was beneficial in reducing obesity.  

When you consume ginger, it promotes a feeling of fullness, an effect that scientists call satiety. Researchers at Columbia University in New York found that when overweight men consumed a hot ginger drink they had reduced feelings of hunger. Hunger can propel us toward the consumption of food. In many cases, we allow our feelings of hunger to become strong, driving us to seek high-calorie foods that are rich in sugar and fat, such as processed foods, which are well documented to promote obesity. Whether you prefer to enjoy a quick, on-the-go Ginger Shot, or to slowly sip a mug filled with ginger-based Turmeric Latte, go on and enjoy the satisfaction of fullness, thanks to ginger. Ginger is a delicious and natural food that may help you manage your weight.