health guides

Ginger may lower blood sugar levels

To study how ginger affects markers of type 2 diabetes control, researchers randomly selected 88 adults with type 2 diabetes to receive three one-gram capsules containing ginger powder, or to receive three one-gram placebo capsules containing no ginger or other bioactive components, daily for eight weeks. The majority of participants, 92%, completed the study. Before and after the study period, the authors measured:

• fasting blood sugar and insulin levels,
• haemoglobin A1c (HbA1c)—a marker of overall, long term glucose control,
• insulin sensitivity,
• the homeostasis model assessment of insulin resistance index (HOMA-IR), and
• the function of the pancreatic cells that produce insulin (beta cells).

The researchers observed:

• an average 10.5% decrease in fasting blood glucose levels in the ginger group, compared with baseline blood glucose levels,
• an average 21% increase in fasting blood glucose levels in the placebo group, compared with baseline blood glucose levels, and
• significant improvements in HOMA-IR in the ginger group.

Ginger, glucose control, and you

While this study does not provide evidence that taking ginger long term will lessen complications of type 2 diabetes, it offers another potential tool for managing the condition. Diabetes is a common disease, yet every individual needs unique care. The following tips could also be utilised in your type 2 diabetes plan:

• Ask first. Discuss ginger with your doctor before adding ginger supplements or large amounts of ginger root to your daily routine. When combined with your diabetes medications, ginger may cause unsafe drops in blood glucose levels.
• Consider the big picture. Ginger supplements are generally considered safe for most people, but they aren’t right for everyone. For example, ginger can have blood thinning effects, and this may affect other health issues that you have.
• Go tried and true. To best manage diabetes, there is no substitute for a well-balanced diet of vegetables, pulses, nuts, seeds, fruit, whole grains, and lean protein. Ginger may be a good addition, but it can never take the place of healthy eating.
• Walk it off. Along with the right nutrition, ample evidence exists to support that regular physical activity, even a brisk walk each day, will increase insulin sensitivity, regardless of whether you lose weight.
• Reframe goals. Lifestyle changes—exercise, diet, giving up smoking—improve the health of people living with type 2 diabetes, weight loss or not. Instead of focusing on the scale, look to other health-related motivators to keep on track, such as how you feel, your energy levels, and your glucose numbers. Weight loss may be a side bonus, but it doesn’t have to be the ultimate goal.

(Comp Ther Med 2014;22:9–16)