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Ginger Root Benefits: The Healthiest Spice
Ginger root comes from Southeast Asia and is a flowering plant. It may be the healthiest spice in the world. Ginger root benefits include...
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Ginger root is the healthiest spice in the world. Ginger root comes from Southeast Asia and is a flowering plant. It is a part of the Zingiberaceae family, related to turmeric, galangal, and cardamom.
Ginger root refers to rhizome (the underground stem) and is usually used as a spice.
Ginger root can be dried, fresh, oil, powdered, or juice. As a result, it's a versatile recipe ingredient. In addition, it can be added to cosmetics and processed foods.
Top 3 Ginger Root Health Benefits:
Lowers Blood Sugar and Heart Disease Risks
A 2015 study consisted of 41 volunteers who all had type 2 diabetes, they took 2 grams of ginger root powder a day, and on average, it lowered blood sugar by 12%. In addition, it considerably enhanced hemoglobin A1c (HbA1c), an indicator of long-term blood sugar levels. Over three months, the patient's HbA1c was reduced by 10% on average.
Researchers also found a 28% decline in the Apolipoprotein B/Apolipoprotein A-I ratio and a 23% decline in malondialdehyde (MDA). MDA is a by-product of oxidative stress. Therefore, using ginger root, people with a high ApoB/ApoA-I ratio and high MDA levels are important risk factors for heart disease.
A study from 2019 revealed that ginger drastically reduced HbA1c in people with type 2 diabetes. Although, it was found that ginger didn't disturb fasting blood sugar.
It May Help Lower Cholesterol Levels
In a 2018 study of 60 volunteers who had hyperlipidemia, the patients who received 5 grams of powdered ginger root every day saw their LDL or bad cholesterol had dropped by 17.4% over 12 weeks.
The LDL reduction is impressive, and it's important to remember that volunteers had substantial doses of ginger.
Many patients complained the ginger root powder left a bad taste in their mouths as their main reason for dropping out of the study where they had doses of 500 mg–1 gram of ginger.
The doses taken by the hyperlipidemia patients were about 5–10 times higher. Many volunteers had difficulty taking a 5-gram amount long enough to see the results.
In the 2008 study, volunteers, and lab rats, also saw noticeable reductions in blood triglycerides.
Ginger Root Helps with Weight Loss
A study from 2019 determined that taking a ginger root supplement considerably lowered body weight, the waist-hip ratio, and the hip ratio in people with obesity or overweight.
A 2019 study of functional foods also showed that ginger positively affected weight loss and obesity.
Mice and rats who drank ginger water or ate the ginger root extract consistently decreased body weight, even when fed high-fat diets.
Ginger's ability to positively affect weight loss might be connected to specific mechanisms. For example, it can reduce inflammation and significantly increase calories burned.