Ginger Beer: A Healthy Alternative to Traditional Soft Drinks?

Two men cheerfully clinking their ginger beer mugs on a sunny day outdoors.

The harmful effects of high sugar consumption on human health are well known. Despite well-documented links to obesity, diabetes, dental decay, cardiovascular diseases, hypertension, and non-alcoholic fatty liver disease, sugar-sweetened beverages continue to be a major contributor to sugar intake across all age groups (Eshaghian et al., 2023; Hashem et al., 2016). A UK study found that a 330 mL serving of carbonated sugar-sweetened beverages sold in supermarkets contained an average of 30.1 grams of sugar (Hashem et al., 2016). For perspective, the standard volume of a soft drink can in North America is 12 oz which equates to 355 mL. That is more sugar than the recommended maximum daily intake of 30 grams for adults (Hashem et al., 2016). Does this mean we should stop consuming these drinks entirely? Or are there better alternatives?

While eliminating sugary drinks from our diet entirely would be the healthiest choice, occasional indulgement may be acceptable if factored into a balanced diet and lifestyle. As public awareness of the adverse effects of sugar continues to grow, consumers are becoming more interested in low-calorie and functional beverages (Nutakor et al., 2020). Functional beverages are beverages that contain ingredients that provide health benefits. Being marketed as refreshments with health benefits, functional beers have grown in popularity recently. Unlike traditional beers, functional beers contain bioactive compounds like phenolic acids and flavonoids which can originate from ingredients like barley and hops used during brewing. These compounds offer anti-bacterial, anti-inflammatory, anti-oxidant, and even anti-cancer properties (Nutakor et al., 2020; Zeng et al., 2024). One functional beer now garnering interest is ginger beer (Nutakor et al., 2020). However, is this beverage really a healthy alternative? And if so, what about ginger beer makes it beneficial?

Two sugar cubes rest on a saucer beside a white porcelain cup, ready to sweeten your drink.

The Sugar: Ginger Beer vs. Other Soft Drinks

To investigate the sugar contents of sugar-sweetened beverages, one study categorized carbonated sugar-sweetened beverages available in UK supermarkets into groups such as ginger beer, flavored cola, cola, orange, cream soda, elderflower, dandelion & burdock, lemonade, ginger ale, and other. The average sugar content of each beverage group revealed that ginger beer has the highest average sugar content, with 38.5 ± 9.9 grams/330 mL (Hashem et al., 2016). In contrast, ginger ale contained the lowest average sugar content at 22.9 ± 7.7 grams/330 mL, while the popular cola averaged at 35.0 ± 1.1 grams/330 mL (Hashem et al., 2016).

At first glance, ginger beer may seem like the least healthy option based on its high sugar content. However, significant variability was observed in sugar content across all beverage categories, with ginger beer showing some of the greatest variation (Hashem et al., 2016). Given the extensive variation in sugar content across brands of the same beverage type, it becomes clear that generalizing how healthy a drink is by the group’s average sugar content is overly simplistic.

A quick search online reveals the great variety of ginger beer brands available to consumers. From Gingerbug Dry with 4 grams of sugar, to Crabbie’s Original with an estimated 47.8 grams of sugar, there is quite a range to choose from. While popular brands of ginger beer such as Fever-Tree Premium ginger beer can contain high levels of sugar (31 grams), many brands have produced sugar-free and “diet” counterparts to their popular drinks. For example, Bundaberg Original ginger beer contains 39.8 grams of sugar while its diet counterpart, Bundaberg Diet ginger beer, contains 4.5 grams of sugar.

Because ginger ale contains less sugar than ginger beer, one might assume it is the healthier of the two. However, a closer look reveals a different story. One study analyzed various ginger beverages and found that proteins associated with ginger were not detected in ginger ales (Fasoli et al., 2012). This suggests that the ginger ales analyzed were not prepared with real ginger, simply providing the flavor without the associated health benefits. In fact, class-action lawsuits have been filed against companies like Keurig Dr. Pepper Inc. for falsely advertising Schweppes and Canada Dry as “naturally flavored.” As a result, ginger beer may still provide health benefits despite the higher sugar content. That is, if real ginger was used. But what exactly are the beneficial properties associated with ginger?

Fresh ginger root with a natural shine, highlighting its earthy texture and unique shape, ready to add zest to any drink.

 

Is It More Than Just Taste?

For centuries ginger (Zingiber officinale) has been used for its medicinal qualities (Mahomoodally et al., 2021; Nutakor et al., 2020). It provides consumers with minerals such as calcium and iron, essential amino acids like leucine, phenylalanine, and tryptophan as well as vitamins that support overall health (Ajayi et al., 2013; Nutakor et al., 2020). In addition, ginger contains plenty of plant-derived chemicals including phenolic compounds and essential oils that have been shown to exert anti-oxidant effects (Nutakor et al., 2020). Recent chemical analyses of ginger beer have detected the presence of compounds such as gallic acid, syringic acid, hesperidin, catechin, epicatechin gallate, procyanidin A2, procyanidin B2, and malvidin 3-glucoside (Iara Gomes de Oliveira et al., 2024). These compounds are known for their potential to reduce oxidative stress by neutralizing reactive oxygen species (Nutakor et al., 2020; Zeng et al., 2024). Oxidative stress has been implicated in aging and development of chronic diseases, including cancer, emphasizing the possible role these compounds have in disease prevention. Additionally, ginger beer contains gingerol, shogaol, and zingerone (Gaonkar et al., 2024). These bioactive compounds are responsible for many of ginger’s therapeutic effects and have been reported to possess both anti-inflammatory and anti-viral properties, including protective effects against COVID-19 (Gaonkar et al., 2024).

However, there are various ways ginger beer can be made and the method used can alter the abundance of these beneficial compounds. There are three ways ginger beer is commonly made: 1) using carbonated water, sugar, ginger syrup/extract, and preservatives without fermentation, 2) through controlled fermentation using yeast (Saccharomyces cerevisiae), and 3) fermentation with pre-fermented starter culture of microorganisms normally found on ginger, often referred to as ginger bug (Iara Gomes de Oliveira et al., 2024). While the study done by Iara Gomes de Oliveira and colleagues revealed the concentrations of beneficial compounds associated with ginger can change with fermentation time, it appears fermented ginger beer generally contains higher concentrations of beneficial compounds associated with ginger and increases further when fermented with ginger bug (Iara Gomes de Oliveira et al., 2024). In the study, some compounds, such as gallic acid, decreased to negligible traces by 14 days of fermentation. On the other hand, compounds such as procyanidin B2 were not detected at 0 hours of fermentation but increase in concentration by 14 days of fermentation. Additionally, fermented ginger beer has been found to provide volatile organic compounds. While these compounds often contribute to aroma and flavor profile of beverages, some compounds, such as terpenes, can provide anti-inflammatory, anti-microbial, and anti-fungal activities (Iara Gomes de Oliveira et al., 2024).

Old Jamaica Ginger Beer Light: A refreshing, naturally flavored carbonated beverage with authentic Jamaican ginger.

Conclusion

While it seems like ginger beer contains high amounts of sugar, it really depends on the brand and method of production. When made with real ginger, the beverage can provide beneficial compounds, but the concentrations of these compounds can differ based on whether or not the beer was fermented and the time of fermentation. Fermented ginger beer seems to contain higher concentrations of compounds that provide health benefits. However, some varieties of fermented ginger beer such as Crabbie’s Original are also alcoholic, further complicating the topic.

Regardless, as with most treats, moderation is key. Given the variation in sugar content and potential health benefits across different brands, it is important to choose brands of ginger beer that best align with your personal preferences and health goals. When chosen wisely, ginger beer can be a flavorful alternative to traditional soft drinks, offering both taste and the potential health benefits of ginger.

Written by Herman Huang, B.S., M.S. and edited by Aldrin V. Gomes, PhD.

 

References:

Ajayi, O. B., Akomolafe, S. F., & Akinyemi, F. T. (2013). Food Value of Two Varieties of Ginger (Zingiber officinale) Commonly Consumed in Nigeria. International Scholarly Research Notices, 2013(1), 359727. https://doi.org/10.5402/2013/359727

Eshaghian, N., Zare, M. J., Mohammadian, M. K., Gozidehkar, Z., Ahansaz, A., Askari, G., Asadi, M., Milajerdi, A., & Sadeghi, O. (2023). Sugar sweetened beverages, natural fruit juices, and cancer: What we know and what still needs to be assessed. Frontiers in Nutrition, 10, 1301335. https://doi.org/10.3389/fnut.2023.1301335

Fasoli, E., D’Amato, A., Citterio, A., & Righetti, P. G. (2012). Ginger Rogers? No, Ginger Ale and its invisible proteome. Journal of Proteomics, 75(6), 1960–1965. https://doi.org/10.1016/j.jprot.2011.12.026

Gaonkar, S. K., Nadaf, Z., Nayak, S., Desai Gaokar, R., & Borkar, S. (2024). Bio-actives and COVID-19: A production of sustainable fermented ginger beer and probiotic fruit drinks as a plausible approach for boosting the immune system. Discover Food, 4(1), 5. https://doi.org/10.1007/s44187-024-00075-x

Hashem, K. M., He, F. J., Jenner, K. H., & MacGregor, G. A. (2016). Cross-sectional survey of the amount of free sugars and calories in carbonated sugar-sweetened beverages on sale in the UK. BMJ Open, 6(11), e010874. https://doi.org/10.1136/bmjopen-2015-010874

Iara Gomes de Oliveira, L., Karoline Almeida da Costa, W., de Candido de Oliveira, F., França Bezerril, F., Priscila Alves Maciel Eireli, L., Dos Santos Lima, M., Fontes Noronha, M., Cabral, L., Wagner, R., Colombo Pimentel, T., & Magnani, M. (2024). Ginger beer derived from back-slopping: Volatile compounds, microbial communities on activation and fermentation, metabolites and sensory characteristics. Food Chemistry, 435, 137640. https://doi.org/10.1016/j.foodchem.2023.137640

Mahomoodally, M. F., Aumeeruddy, M. Z., Rengasamy, K. R. R., Roshan, S., Hammad, S., Pandohee, J., Hu, X., & Zengin, G. (2021). Ginger and its active compounds in cancer therapy: From folk uses to nano-therapeutic applications. Seminars in Cancer Biology, 69, 140–149. https://doi.org/10.1016/j.semcancer.2019.08.009

Mueller, J. (2014). Delicious Probiotic Drinks: 75 Recipes for Kombucha, Kefir, Ginger Beer, and Other Naturally Fermented Drinks. Simon and Schuster.

Nutakor, C., Essiedu, J. A., Adadi, P., & Kanwugu, O. N. (2020). Ginger Beer: An Overview of Health Benefits and Recent Developments. Fermentation, 6(4), Article 4. https://doi.org/10.3390/fermentation6040102

Zeng, Y., Ahmed, H. G. M.-D., Li, X., Yang, L., Pu, X., Yang, X., Yang, T., & Yang, J. (2024). Physiological Mechanisms by Which the Functional Ingredients in Beer Impact Human Health. Molecules, 29(13), 3110. https://doi.org/10.3390/molecules29133110