The Potential Health Benefits and Risks of Ginger for Type 2 Diabetes

The value of including ginger in a type 2 diabetes diet is unclear because research is limited, says Rahaf Al Bochi, RD, a spokesperson for the Academy of Nutrition and Dietetics and the owner of Olive Tree Nutrition in the Baltimore area. But what’s available currently suggests that the herb may have benefits for your diabetes treatment plan.

Al Bochi says this research wasn’t without flaws, though. “All the sample groups were really small, they were done over a few weeks of time, and they were all homogeneous — based on one or two countries,” she says. Thus the studies the researchers analyzed didn’t provide enough information for experts to conclusively recommend ginger as an effective treatment for type 2 diabetes.

While some of this research seems promising, it’s important to speak with your doctor to understand how supplementing with ginger may affect you and your diabetes treatment plan.

Whole ginger and ginger powder are generally considered safe for people with diabetes when taken in moderation. Health experts advise eating no more than 4 g of ginger per day. More than that may cause gastrointestinal symptoms, such as diarrhea and heartburn.

It’s important to speak with your physician or endocrinologist before you add ginger supplements to your diet, says Al Bochi. This is especially important if you’re taking diabetes medication. “We know that ginger can affect your insulin levels,” she says. “If you’re taking ginger supplements and you are on diabetes medication, that can cause low blood sugar, or hypoglycemia,” she adds.

More research is needed to understand the benefits of ginger for type 2 diabetes. But it can still be a part of a healthy diet. Just be sure to discuss with your healthcare provider first.

You can also enjoy it whole in marinades and stir-fries, Al Bochi says. Or add it to baked goods in powdered form for a hint of spice.

Al Bochi says for now it’s best for people with type 2 diabetes to keep the ginger in the kitchen versus their medicine cabinet. “The takeaway is if you are considering using ginger supplementation, talk to your physician or endocrinologist first,” Al Bochi says. “We don’t want a situation where you could end up with low blood sugar. That could affect your health. If you’re using it in your everyday cooking, that’s fine.”

• Some research suggests ginger may improve fasting glucose levels in people with the diabetes, but more research is needed.
• Before you consume ginger as part of your diabetes management plan, speak with your healthcare provider. Ginger may interact with diabetes medications and increase your risk of hypoglycemia.
• While ginger and ginger powder are generally considered safe, health experts suggest no more than 4 g per day to prevent side effects like diarrhea or heartburn. You may want to avoid taking supplements because they're not regulated by the FDA; it's difficult to be sure of the quality of the ingredients or how much ginger is in each tablet or capsule.
• Consider adding ginger to meals as a seasoning for marinades or stir-fries and a substitute for salt. Avoid ginger ale or ginger beer, which tend to be high in sugar and can spike blood glucose.