Most people have heard of ginger for nausea. Did you know that it can also help with weight loss? Reviews and meta-analyses of randomized controlled trials (the gold standard) suggest that ginger can help with weight loss, body mass index (BMI), waist circumference, waist-to-hip ratio, and body fat percentage.
A meta-analysis by Rafieipour et al. in the December 1, 2024, issue of Nutrition Reviews found a “significant association between ginger supplementation and a reduction in body weight…” They report that for an effect, a dose of 2 grams per day for at least 8 weeks is needed. The average weight loss was 1.52 kg.
Another meta-analysis by Maharlouei et al., published in Critical Reviews in Food Science and Nutrition in 2019, indicates that ginger can help with weight loss. It can also improve waist-to-hip ratio, fasting glucose, and HDL levels, among other things.
Both authors note that ginger can cause GI side effects. These could include upset stomach, heartburn, diarrhea, and nausea.
Some ways to add ginger to your diet include:
-Drinking ginger tea
-Adding it to baked goods
-Using ginger salad dressing
-Eating pickled ginger, such as with sushi
Remember to discuss any lifestyle changes with your healthcare provider before trying them.
Leave a Reply