Quick answers
Ginger beer can be enjoyed in moderation on a keto diet. Most commercial ginger beers contain around 5-10 grams of carbs per serving, so they may fit into your daily carb allowance if you account for them.
The carb content can vary greatly between brands and homemade recipes. Check labels and counts carefully. Opt for dry styles with no added sugar.
In moderation, the ginger compounds may provide some health benefits like reducing inflammation and nausea on keto.
What is ginger beer?
Ginger beer is a carbonated drink flavored with ginger. It originated in England in the mid-1800s and rose to popularity as a healthier alternative to regular beer.
Unlike brewed beer, ginger beer is not alcoholic. It’s made by fermenting a mixture of ginger spice, sugar, water, and a yeast culture. The fermentation process produces carbon dioxide bubbles, giving it its signature fizzy texture.
Ginger beer has a sweet, spicy taste that varies depending on the recipe. Many commercial versions also contain citrus accents like lemon or lime.
Main ingredients
There are two main ingredients that go into ginger beer:
- Ginger – Ground ginger root provides the distinct spicy flavor. Fresh ginger may also be used.
- Sugar – Sugar feeds the fermentation process and sweetens the final beverage. White sugar, brown sugar, or honey may be used.
Other potential ingredients include:
- Water – The liquid base.
- Lemon or lime juice – Adds citrusy notes.
- Yeast – Brewer’s or champagne yeast starts the fermentation.
- Spices – Cinnamon, cloves, or vanilla may complement the ginger.
Nutrition
The nutrition facts for ginger beer can vary widely based on the specific ingredients and amounts used in the recipe.
However, most commercial ginger beers contain around:
- 100-150 calories per 12 oz serving
- 25-35 grams of carbs
- 20-30 grams of sugar
Some ginger beer varieties are higher or lower in calories, carbs, and sugar depending on if they are alcohol-fermented, dry-fermented, or contain special sweeteners.
Benefits
Drinking ginger beer in moderation may provide some potential benefits, mainly from the active compounds in ginger:
- Gingerol: Has anti-inflammatory and antioxidant effects.
- Shogaols: May aid digestion and reduce nausea.
- Zingerone: Also has anti-inflammatory and antioxidant properties.
The carbonation and sweetness of ginger beer can help mask the spicy bite of raw ginger. This makes it easier to reap the digestive and anti-nausea benefits of ginger.
Is ginger beer keto-friendly?
Ginger beer can be included in a keto diet in moderation, but there are a few important caveats.
Carb and sugar content
The main limitation is the carb and sugar content. The average commercial ginger beer contains around 25-35 grams of carbs and 20-30 grams of added sugar per 12 oz serving.
That’s roughly half of the total daily carb intake on keto, which is limited to just 20-50 grams of net carbs per day.
Some keto dieters strictly limit carbs to only 20-30 grams per day. In that case, one serving of ginger beer could potentially use up your entire carb allowance for the day.
Effects of excess carbs
Consuming too many carbs can prevent you from entering or maintaining ketosis on a keto diet. Ketosis occurs when your body switches from burning carbs to burning fats for fuel.
Eating more than 50 grams of carbs per day makes it extremely difficult for most people to achieve and sustain ketosis.
Potential for candida overgrowth
The sugar content of commercial ginger beer may also feed candida, a type of yeast naturally found in the body. Consuming excess sugar can lead to candida overgrowth, which causes symptoms like fatigue, cravings, and brain fog.
Individuals with a history of candida or yeast infections may want to avoid sweetened ginger beers to prevent flare-ups.
Tips for fitting ginger beer into your keto diet
If you want to enjoy ginger beer on keto, here are some tips:
- Count the carbs – Check labels and only budget for ginger beer if it fits your daily carb limit. Prioritize dry, low-sugar varieties.
- Control portions – Stick to 4-6 oz servings or less to minimize carbs and sugar intake.
- Time with meals – Have ginger beer alongside a meal containing fat, protein, and fiber to help control blood sugar effects.
- Avoid daily – Use ginger beer as an occasional treat a few times per week rather than daily.
- Consider diet soda – Opt for zero-carb diet ginger ale or ginger soda if you want a daily ginger-flavored drink.
Low-carb ginger beer options
You can also make your own low-carb ginger beer or buy specific commercial brands.
Dry-fermented ginger beer
Some traditional styles of ginger beer rely solely on ginger, yeast, and water with no added sugar. These dry-fermented ginger beers get their mild sweetness from the natural sugars in ginger.
Popular dry ginger beer brands include:
- Fentimans – around 9 grams of carbs per 12 oz
- Maine Root – around 7 grams of carbs per 12 oz
- Spindrift Ginger Beer – around 12 grams of carbs per 12.5 oz
Homemade low-carb ginger beer
You can also DIY ginger beer at home with just a few ingredients:
- Fresh ginger
- Lemon juice
- Water
- Sugar substitute like stevia or erythritol
- Champagne yeast
This results in a strongly ginger-flavored beverage with only 2-4 grams of carbs per serving. Adjust the sweetener and yeast amounts to control the sweetness and fizziness.
Other ginger drink options
If you want to reap the benefits of ginger regularly while staying low-carb, here are some options to consider:
- Ginger tea – Steep sliced ginger root in hot water for a zero-carb tea.
- Ginger powder – Stir ginger powder into drinks or add it to recipes.
- Ginger supplements – Take capsules to conveniently get concentrated ginger.
- Diet ginger ale – Try zero-sugar varieties like Zevia, Hansen’s, or DIY with ginger bug.
Health implications of ginger beer on keto
Here is an overview of how drinking ginger beer may impact your health on a keto diet:
Inflammation
The anti-inflammatory compounds in ginger can help reduce inflammation on keto.
Keto diets are linked to lower inflammation markers. Ginger compounds may enhance this effect.
Digestion and nausea
Ginger improves digestion and reduces nausea by speeding stomach emptying. This makes ginger beer an appealing occasional option for keto flu symptoms like nausea, constipation, or indigestion.
Immunity
Gingerol and shogaols have antioxidant properties that help combat oxidative stress and support immune function.
Keto diets are associated with increased antioxidant levels and resistance to infections and illness.
Heart health
In moderation, the compounds in ginger may support heart health. Studies show links to lower blood pressure, cholesterol, and heart disease risk.
Keto diets also promote several heart-protective effects, like improvements in triglycerides, HDL, and LDL particles.
Blood sugar
Excess carbs from sugar-sweetened ginger beer can negatively impact blood sugar control. This may diminish the blood sugar-regulating benefits of nutritional ketosis.
Stick to low-carb ginger beer varieties or limit portions to avoid blood sugar spikes.
Potential side effects of ginger beer on keto
Digestive issues
Although ginger is known to aid digestion, excess ginger consumption may cause side effects like heartburn, diarrhea, or mouth irritation in sensitive individuals.
Introduce ginger beer gradually and discontinue use if any GI upset occurs.
Delayed ketosis
Overdoing carbs from ginger beer may prevent your body from efficiently using fat for fuel. This can delay the onset of ketosis.
Limit net carbs to 20-50 grams per day from all sources, including ginger beer.
Candida overgrowth
The sugar in commercial ginger beers may feed candida overgrowth, leading to fatigue, cravings, and other unwanted symptoms.
Avoid sweetened varieties if you have a history of candida, yeast infections, or gut imbalance.
Dehydration
Ginger beer acts as a natural diuretic, so overdoing intake can potentially lead to dehydration. Be sure to drink enough water daily.
Medication interactions
Ginger may increase the risk of bruising or bleeding if taken alongside blood-thinning medications like warfarin or aspirin.
Check with your healthcare provider about potential interactions with prescription medications if consuming ginger regularly.
Tips for enjoying ginger beer on keto
Here are some final tips for fitting ginger beer into your keto diet:
- Read labels and count carbs – Verify ginger beer fits your daily carb allowance.
- Size matters – Stick to 4-6 oz portions to keep carbs low.
- Make it occasional – Enjoy ginger beer a few times per week rather than daily.
- Use alongside meals – Pair with fat, fiber, and protein to help manage blood sugar response.
- Stay hydrated – Balance ginger beer’s diuretic effect by drinking enough water.
- Listen to your body – Note any signs of digestive distress and adjust intake accordingly.
- Beware interactions – Check with your doctor if taking medications that interact with ginger.
The bottom line
Ginger beer can be incorporated into a keto diet in moderation. Focus on dry-fermented, low-sugar varieties and stick to small 4-6 oz servings a few times per week. Count carbs carefully to ensure ginger beer fits your daily allotment. Enjoy ginger beers alongside keto meals to help manage blood sugar effects. With some caution, ginger beer’s digestion and anti-inflammatory benefits can offer an appealing occasional treat on keto.
