Ginger has been used for centuries in traditional medicine to treat various health conditions. More recently, ginger has become increasingly popular as a potential weight loss aid. But does eating pickled ginger actually help with shedding excess pounds? Here is a comprehensive look at the evidence.
What is Pickled Ginger?
Pickled ginger, also known as gari or sushi ginger, refers to thin slices of ginger that have been pickled in a solution of rice vinegar, sugar, and salt. It has a bright pink color and a tangy, sweet, and slightly spicy flavor profile. It is often served alongside sushi and is thought to be a palate cleanser between different types of sushi. The origins of pickled ginger can be traced back to ancient China, but it became especially popular in Japan. Today, pickled ginger can be found in many grocery stores, specialty food shops, and sushi restaurants.
Nutrition Facts of Pickled Ginger
Pickled ginger is low in calories and high in certain nutrients. In a 1 tablespoon (8 grams) serving of pickled ginger, there are:
- 5 calories
- 0g fat
- 1g carbohydrates
- 0g protein
- 230mg sodium
- Potassium: 24mg
- Vitamin C: 0.4mg
- Calcium: 1.6mg
- Iron: 0.08mg
As you can see, pickled ginger is very low in calories, fat, protein, and carbs. It also contains beneficial nutrients like vitamin C, potassium, calcium, and iron.
Active Compounds in Pickled Ginger
Pickled ginger contains many bioactive compounds that are thought to contribute to its potential health benefits:
- Gingerol: The main bioactive compound. It has anti-inflammatory and antioxidant effects.
- Zingerone: Formed when gingerol is cooked. May have analgesic and antioxidant properties.
- Shogaols: Formed when ginger is dried or cooked. Also have anti-inflammatory and antioxidant effects.
- Beta-carotene: An antioxidant that gives pickled ginger its pinkish hue.
- Capsaicin: Gives ginger its spicy kick and may boost metabolism.
Research shows that these active plant compounds are linked to various beneficial effects on health and weight management.
How Does Pickled Ginger Impact Weight Loss?
There are several ways in which eating pickled ginger may aid weight loss:
Increasing Satiety
Some research indicates that ginger can increase feelings of fullness and reduce hunger. This may be partly due to capsaicin, which gives ginger its pungent taste. Capsaicin is thought to dull the appetite by increasing satiety hormones like GLP-1.
Boosting Metabolism
Compounds in ginger, like gingerol, zingerone, and capsaicin may help speed up metabolism. A faster metabolism can increase the number of calories burned at rest and during exercise. This can make it easier to lose weight.
Reducing Inflammation
Ginger has powerful anti-inflammatory properties. Chronic inflammation is linked to obesity and metabolic disorders. So ginger’s anti-inflammatory effects could make it easier to lose weight, especially for those with obesity.
Improving Gut Health
Ginger may benefit weight loss by improving gut health. Ginger has prebiotic effects that promote the growth of beneficial gut bacteria. A healthy gut microbiome is essential for a well-functioning metabolism.
Supporting Blood Sugar Control
Good blood sugar control is crucial for appetite regulation and weight management. Human and animal studies indicate that ginger can help keep blood sugar levels in check by increasing insulin sensitivity and improving carbohydrate metabolism.
Increasing Thermogenesis
Animal studies reveal that ginger may raise body temperature by increasing thermogenesis (heat production by burning calories). Increased thermogenesis could potentially increase the amount of energy and fat burned.
Benefits of Pickled Ginger
In addition to potentially aiding weight loss, eating pickled ginger may provide other important health benefits:
- May reduce nausea, stomach upset, and vomiting
- Contains antioxidants that reduce oxidative stress and inflammation
- May lower blood sugar levels and increase insulin sensitivity
- Could help reduce muscle pain and soreness after exercise
- May lower cholesterol levels
- May support immune function
- Contains antimicrobial compounds that inhibit bacterial and fungal growth
Is Pickled Ginger Safe?
For most people, moderate amounts of pickled ginger are safe to consume and do not cause negative side effects. However, there are some safety considerations to keep in mind:
- Pregnant women should avoid large amounts, as ginger may increase the risk of bleeding.
- People taking blood thinners should avoid ginger because it may increase bleeding risk.
- Some people may experience heartburn, diarrhea, or upset stomach from eating too much ginger.
- Ginger can interact with some medications, including diabetes and blood pressure lowering drugs.
- Pickled ginger has high sodium content, which may be problematic for salt-sensitive individuals.
It’s best to stick to about 1-4 grams of ginger per day if being consumed for medicinal purposes. Intake should be limited to occasional small servings if ginger is causing any worrisome side effects.
Recommended Dosage
There is no official recommended dosage for pickled ginger. However, most research on ginger for health purposes has used around 500-2000 mg per day. To put this in perspective:
- 1 teaspoon (2 grams) of pickled ginger contains around 500 mg of ginger
- 1 tablespoon (8 grams) of pickled ginger contains around 2000 mg of ginger
Consuming 1-2 teaspoons (2-4 grams) of pickled ginger 1-3 times per day may provide health and weight loss benefits for most people.
Weight Loss Results from Pickled Ginger
Very few studies have looked specifically at the effects of pickled ginger on weight loss. However, based on the known properties of ginger, eating pickled ginger may potentially:
- Boost metabolism by up to 5%, burning an extra 50-100 calories per day
- Reduce body weight by 1-2 pounds over 3-12 weeks
- Decrease body fat, especially visceral fat, by 2-4%
- Lower BMI by 0.5-1 kg/m2
Keep in mind that these estimated weight loss results are based on the effects of regular ginger. More research is needed on pickled ginger specifically.
How to Add Pickled Ginger to Your Diet
Here are some easy ways to incorporate pickled ginger into your diet:
- Enjoy it alongside sushi, nigiri, or sashimi
- Add it to stir-fries, noodle dishes, and curries
- Sprinkle it on top of salads
- Mix it into rice or quinoa
- Blend it into dressings, marinades, and sauces
- Use it to make pickled ginger tea
- Add it to smoothies
- Use as a rub or marinade for chicken, pork, or fish
Pickled ginger has a strong flavor, so a little goes a long way. Start with about 1 teaspoon at a time to see how you like it.
Other Weight Loss Tips
While pickled ginger may help with weight loss, keep in mind that no single food will make you lose weight. For best results, combine eating pickled ginger with these other diet and lifestyle changes:
- Follow a reduced calorie diet
- Increase intake of fruits, vegetables, lean protein, whole grains
- Limit added sugars, refined carbs, and unhealthy fats
- Drink plenty of water
- Engage in regular physical activity and exercise
- Get enough sleep and manage stress levels
- Consider intermittent fasting and time-restricted eating
- Monitor portion sizes and avoid overeating
Should You Take Ginger Supplements?
Ginger is available in capsules, tablets, liquid extracts, and powders. These provide concentrated doses of ginger’s active compounds. However, more research is needed on ginger supplements for weight loss specifically. Ginger supplements may interact with medications and are not recommended for pregnant women.
For most people, eating pickled ginger as part of the diet is likely a safer option vs. taking a supplement. But you can discuss using ginger or pickled ginger supplements with your healthcare provider if you are interested.
Bottom Line
Pickled ginger is very low in calories and contains beneficial plant compounds that may promote weight loss in several ways:
- Increasing satiety and fullness
- Boosting metabolism
- Reducing inflammation
- Improving gut health
- Supporting blood sugar control
- Increasing thermogenesis
Research specifically on pickled ginger for weight loss is limited. But based on evidence for regular ginger, eating 1-2 teaspoons (2-4 grams) of pickled ginger daily may potentially:
- Increase metabolism by up to 5%
- Reduce body weight by 1-2 pounds
- Decrease body fat by 2-4%
Pickled ginger is tasty and easy to add to many dishes. While not proven, it may be a beneficial addition to a healthy weight loss diet when combined with an overall healthy lifestyle.
