Why some people believe ginger ale is good for you. (And why it's actually not.)

The plant version of ginger has many studied health benefits. These include being a treatment against nausea, headaches and menstrual cramps − and even improving one's blood sugar balance. Because of such advantages, some people assume that ginger ale can also be helpful and even healthy. 

Unfortunately, most such beliefs aren't supported by research. While some versions of the drink certainly may have more health benefits than other types of soda, "ginger ale is not considered to be good for you," says Lisa Young, PhD, RDN, an adjunct professor of nutrition at New York University and author of "Finally Full, Finally Slim."

What is ginger ale?

Ginger ale is a carbonated soft drink beverage that has ginger's distinct taste and is sweetened with sugar or artificial sweeteners. It usually contains preservatives, caramel coloring and high fructose corn syrup as well. The ginger taste is added with either artificial flavoring or comes from real ginger root. "While there are different variations and methods of production, the basic process of creating ginger ale with real ginger involves only a few steps," says Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition. 

These steps include extracting the ginger from fresh ginger root by washing, peeling and crushing the plant, then steeping it in hot water "to release its aromatic compounds," Messer explains. It's then sweetened, followed by a carbonation process through either natural fermentation or by artificially adding carbon dioxide gas. Finally, additional flavors and ingredients are added to enhance taste and preserve the liquid.  

Is ginger ale good for you?

In the case of artificially flavored ginger ale, the beverage has no more health benefits than any other soda, which, of course, are zero. But in the case of ginger ale flavored by real ginger root, the beverage has marginally more health benefits than other soft drinks. While such versions are still "not typically viewed as a 'healthy' food option, they can potentially provide some health benefits," says Messer. For example, ginger ale flavored by real ginger root has similar benefits of ginger, albeit in much smaller amounts. These may include help with nausea, indigestion and pain relief, explains Messer.

Even when real ginger root is used in ginger ale, however, the beverage still contains "high levels of sugar, which can reduce its health benefits," she adds. A single 12-ounce can of ginger ale has about 36 grams of added sugar - nearly 3/4 of one's entire daily value, based on a 2,000 calorie diet. What's more, many of the most popular ginger ale brands use artificial flavorings alone, so they have no such health benefits. 

In either case, ginger ale is still soda, and numerous studies have linked drinking soda with an increased risk of obesity. "Ginger ale is not classified as a health food and should be consumed in moderation," advises Jamie Bering, MD, a gastroenterologist at Mayo Clinic in Arizona. 

So why is ginger ale recommend to drink with an upset stomach? 

Despite the downsides of drinking ginger ale, some people swear it can help with an upset stomach. Messer concedes that in rare varieties of ginger ale made through natural fermentation, there may be some such "potential health benefits due to the presence of beneficial bacteria and yeasts;" but says that in most cases, the "wisdom" of drinking soda for this reason is nothing more than an unfounded idea passed down from generation to generation. Namely, the popular myth that the fizzy bubbles of carbonated soda can alleviate an upset stomach.

Such notions have been debunked, however, and most studies show that drinking soda, even when feeling queasy, likely does more harm than good. "If ginger ale helps with nausea, it's only because of the ginger," says Young. 

Messer agrees, and suggests sticking with the natural version of ginger and not the unhealthy carbonated one. "To enjoy the potential health benefits of ginger, consuming fresh ginger root or ginger powder may be a more reliable and beneficial option," she says. And for those who enjoy drinking ginger's distinctive flavors, she recommends trying "ginger tea or adding ground ginger to smoothies and other drinks to boost your intake of ginger without all the added sugar." 

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