Ginger is a popular ancient spice with incredible health benefits. It’s also versatile and can be used to add its authentic kick to a lot of varieties of dishes and drinks. But is ginger keto friendly or will it kick you out of ketosis?
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Ginger is perfectly keto friendly despite the fact that 100 grams of fresh ginger has 18 grams of carbs. This is because ginger is an ultra-strong spice, and no one will and shouldn’t attempt to eat 100 grams of ginger in one go. You only need about 1-2 inches of ginger root at a time.
We’re going to discuss everything you need to know about consuming ginger on the ketogenic diet.
What Is Ginger?
Ginger is an ancient spice and a member of the plant family of cardamom and turmeric. It has been used for cooking and as an alternative medicine for thousands of years. Did you know that ginger has ketones? One of those ketones is called gingerol, and it’s believed to be the cause of the spicy aroma of ginger .
Indians and Chinese are believed to have used ginger as a medicinal tonic to treat many health conditions for over 5000 years, and India is one of the largest producers of ginger.
Interesting fact: Queen Elizabeth I of England invented the gingerbread man.
How Many Carbs Are In Ginger?
As stated earlier, 100 grams of fresh ginger root has about 18 grams of carbs.
1 tsp of ginger has 0.4 grams of carbs.
Five slices of ginger (11 g) have 2 grams of carbs.
Is Ginger Keto Friendly?
As stated earlier, ginger is keto friendly despite the 18 grams of carbs per 100 g of ginger root. A lot of people assume it may not be because they look at the carb content in the 100 grams. However, ginger is a powerful spice, and you’d never have to add more than 1-2 inches to enjoy its authentic flavor. Incorporating a small amount of ginger every day will not kick you out of ketosis, and we’ll talk about the dosage in a bit.
Ginger Benefits for Keto
Ginger has many proven health benefits, but we’ll have a look at how it may enhance the effectiveness of your keto diet.
May help with keto flu symptoms
If you’ve been on the keto diet for some time, you would have learned about the keto flu symptoms by now. It’s a set of flu-like symptoms you may experience due to the loss of electrolytes and sudden carb withdrawal.
Ginger is one of the best remedies for nausea, vomiting, and dizziness. E.g., one study investigated the effectiveness of ginger in the treatment of nausea and vomiting in 120 pregnant women. Results showed that ginger provided relief from mild-moderate nausea and vomiting in pregnant women .
Dosage used: 250 mg of ginger capsules three times a day, which means a total of 750 mg per day. Another meta-analysis states that 1 g (1000 mg) of ginger is sufficient to reduce nausea and vomiting .
May reduce hunger and promote satiety
Some studies have found that ginger can enhance the thermic effect of food. Thermogenesis can increase the calories you burn. One study examined the effect of ginger on calorie expenditure, appetite, and satiety in 10 overweight men. Results revealed that ginger enhanced thermogenesis and reduced hunger .
Dosage used: 2 g (2000 mg) of ginger powder.
May help with weight loss
Ginger has been found to help promote weight loss. A 2015 study investigated the effect of ginger on obesity in 80 obese women. The participants were randomized to receive either ginger or placebo capsules for 12 weeks. Results showed that ginger produced a notable reduction in body weight and has potential in managing obesity .
Dosage used: 1 g of ginger extract capsule twice a day, so a total of 2 g (2000 mg) per day for 12 weeks.
As you may have noticed from the studies discussed above, the best ginger dosage to reap its health benefits is anything between 750 mg -2000 mg per day. Also, note how the doses were taken twice or thrice a day and never all at once.
If you want to add fresh ginger in your keto diet, you only need a small piece daily. Consuming a large quantity of ginger is not recommended as it may cause adverse effects such as stomach discomfort, mouth, and throat irritation, diarrhea, and heartburn.
3 Ways To Include Ginger In Your Keto Diet
Ginger tea is one of the ultimate and delicious ways to enjoy ginger. And it’s super easy to make. Just simmer a small piece of ginger (1-2 inch) in the water for 3-5 minutes before adding the tea bag (or powder). Feel free to sweeten it with liquid stevia if you like.
Add some crushed ginger in your meat marinade. Here’s a sample marinade you can use for any meat: plain greek yogurt, crushed ginger, lemon juice, salt, and your choice of spices. Let it marinate for 30 minutes to 5 hours in the refrigerator before cooking for the most flavorful and tender meat you’d have ever had in your life.
Add a small piece of ginger to your morning keto shakes for some extra kick.
Ginger is keto friendly because you only need a small amount to enjoy its flavor and health benefits. It can also help enhance your keto diet benefits in ways such as reducing hunger and helping you manage keto flu symptoms.
The best dosage of ginger seems to be around 750 – 2000 mg per day, and you should divide the dosage into 2 or 3 doses per day.