Is raw ginger in a smoothie good for you?

Ginger is a flavorful spice that offers many potential health benefits. Some people enjoy adding raw ginger to smoothies and other drinks. But is consuming raw ginger actually good for you? Let’s take a closer look at the science behind ginger’s effects on the body.

What is Ginger?

Ginger is a flowering plant originally from China. The part used as a spice is the rhizome, or underground stem, of the ginger plant. Ginger has a long history of use as both a culinary flavoring and an herbal remedy in many parts of the world.

Ginger contains bioactive compounds like gingerol, shogaol, zingerone and paradol. These compounds are responsible for ginger’s pungent taste and may contribute to its purported medicinal properties.

Potential Health Benefits of Ginger

Here are some of the ways that ginger may benefit health:

• May reduce nausea – Multiple studies show ginger is effective at reducing nausea related to motion sickness, chemotherapy and pregnancy
• May reduce muscle pain and soreness – Research indicates ginger can help relieve pain and speed recovery when consumed before or after exercise
• May support digestion – Ginger appears to speed up emptying of the stomach and help with indigestion and constipation
• May lower blood sugar – Ginger supplements may improve blood sugar control in people with type 2 diabetes
• May lower cholesterol – Some studies show ginger extract can help lower LDL (bad) cholesterol and raise HDL (good) cholesterol
• May reduce inflammation – Ginger contains compounds that help reduce inflammation related to arthritis, injuries and other conditions

However, more research is still needed to confirm some of ginger’s proposed benefits.

Raw Ginger vs Dried or Cooked

Ginger can be consumed in several forms:

• Raw and fresh – Often finely grated or juiced
• Dried or powdered – Dehydrated and ground into powder
• Pickled – Sliced and pickled in vinegar
• Crystallized – Coated in sugar
• Preserved – Candied in syrup
• Cooked – Used as an ingredient in many cooked dishes

Raw and fresh ginger contains the most gingerol, which is thought to be the primary bioactive compound. One study found that fresh ginger had almost twice the total gingerol content as dry ginger powder (1).

Heating ginger may decrease its gingerol content. One study found that cooking ginger for 30 minutes decreased its antioxidant capacity by 29% (2).

So in terms of gingerol content and antioxidant effects, raw ginger may be superior to dried, cooked or pickled forms.

Benefits of Ginger in Smoothies

Adding raw ginger to smoothies and juices may provide these benefits:

• Boosts nutrition – Ginger adds only calories and carbs to smoothies but provides antioxidant compounds
• Aids digestion – The spice may soothe digestive issues like gas, bloating, nausea and constipation
• Reduce inflammation – The anti-inflammatory properties of ginger may take effect throughout the body
• Increase absorption – Ginger may help you absorb nutrients from the other smoothie ingredients

Ginger is often combined with anti-inflammatory ingredients like turmeric, cinnamon and lemon juice in drinks. This can further amplify the potential anti-inflammatory effects.

Downsides of Ginger in Smoothies

Here are a few potential downsides of adding ginger to smoothies:

• May cause heartburn – The spice has the potential to aggravate heartburn or GERD symptoms in some people
• Can irritate the mouth – Raw ginger may temporarily cause a stinging or burning sensation in the mouth
• May be too spicy – The intense flavor of raw ginger may overpower the other ingredients
• Could mask tastes – The strong ginger taste may prevent you from tasting subtler flavors

Start with a small amount of ginger, like 1/4 to 1/2 inch knob grated or thinly sliced. You can gradually increase the amount if desired. Soaking or steeping the ginger in hot water for 5–10 minutes before adding to a smoothie can also mellow the flavor.

Recommended Ginger Consumption

There are no official guidelines for ginger consumption. But here are some general recommendations based on the research:

• For nausea: 250 mg ginger 4 times per day, or about 1 gram total
• For exercise muscle soreness: 2 grams ginger per day
• For general health: 2–4 grams per day

Around 2 grams would equal about 1/2 teaspoon freshly grated ginger. Up to 4 grams per day, or about 1 teaspoon, is considered safe for most healthy adults (3).

Potential Side Effects and Safety

For most people, eating reasonable amounts of ginger as part of a diet is considered safe. But there are some potential side effects and cautions to be aware of:

• May interact with blood thinners – Ginger may increase the risk of bleeding
• Might cause mouth or throat irritation – This is more likely with raw ginger
• Can aggravate certain health conditions – Such as gallstones, ulcers, inflammation disorders and diabetes
• May cause heartburn – Large amounts of ginger may make heartburn worse

Pregnant women should be especially careful with ginger intake and consult their doctor first. Excessive use is not recommended.

It’s also important to know that ginger can thin the blood and should not be taken in combination with any blood-thinning medications like warfarin without medical supervision.

Conclusion

Adding small amounts of fresh ginger to smoothies is generally safe for most people and provides potential health benefits. Ginger adds nutrition, aids digestion and reduces inflammation when consumed in moderation.

However, there are some potential side effects to be aware of, especially for those with certain medical conditions. As with any supplement, it’s best to consult your healthcare provider before adding ginger to your diet.

Overall, ginger is a healthy and flavorful addition that can take a basic smoothie up a notch. Start with small amounts and adjust to your taste and tolerance.