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Is Ginger Keto?

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  Published on January 6th, 2023
  Reading time: 4 minutes
  Last modified December 15th, 2022
Fresh and dried ginger root is keto

Ginger is a spice and a medicine renowned in the culinary world for its heat and range of medicinal benefits. As you explore the ketogenic lifestyle, you might want to expand your palate and get creative in your kitchen with different herbs, spices, and ingredients. Is ginger suitable for a ketogenic diet? What are the benefits of ginger? This article provides an overview.

What Is Ginger?

A flowering plant originating in Southeast Asia, ginger is one of the healthiest and tastiest spices around. Ginger (also known as ginger root) is part of the Zingiberaceae family and is closely related to cardamom and turmeric. Together, turmeric and ginger are used in numerous healthy beverages and dishes.

The underground part of the stem of the ginger plant, called the rhizome, is the part most commonly used as a spice. Food manufacturers and chefs use ginger fresh, dried, powdered, or as a juice or oil. The flowering plant is also an ingredient in some cosmetics.

Is Ginger Keto?

Yes, ginger is a low-calorie, keto-friendly ingredient found in plenty of keto recipes and products. The spice doesn’t provide any fiber, but it does bring medicinal value and a unique flavor kick without getting in the way of ketosis. While ginger does contain carbs, you consume so little in one sitting that the carb count is insignificant.

One teaspoon of raw ginger root has 0.4 grams of net carbs, and five slices provide just less than 2 grams of net carbs. A quarter cup of sliced ginger root is still less than 4 grams of net carbs. [1]

One teaspoon of ground ginger spice contains around 1 gram of net carbs, while one tablespoon of ground ginger spice only has 3 grams of net carbs. [2]

You’d have to eat an unreasonably large amount of ginger for it to impact ketosis. Most ginger-rich recipes include no more than two or three teaspoons of ground ginger spice for several servings. Ginger is also minimally processed and free of artificial and harmful ingredients like highly refined oils, non-keto sweeteners and sugars, and food additives.

What Are the Benefits of Ginger?

Here are some of the many reasons to include ginger in your ketogenic diet:

1. Anti-inflammatory and Antioxidant

Gingerol is a natural oil and the primary bioactive compound found in ginger that’s responsible for most of the ginger’s medicinal value. Historically, ginger has been taken to help with digestive issues, nausea, the common cold, and the flu.

Gingerol gives ginger most of its signature flavor and fragrance. The compound has potent antioxidant and anti-inflammatory properties that studies suggest could help decrease oxidative stress. [3] [4] 

Oxidative stress, along with inflammation and free radicals, is a key player when it comes to chronic disease.

Sliced fresh keto ginger

2. May Lower Blood Sugar

Many keto dieters are looking to regulate their blood sugar levels. Going keto is proven to improve blood sugar regulation and diabetes, and adding ginger can boost your results even further. Scientific research reveals ginger could lower fasting blood sugar and improve heart disease risk factors and hemoglobin A1c (HbA1c)–a key marker for long-term blood sugar levels. [5]

3. May Help with Nausea, Indigestion, and Morning Sickness

It’s not just an old wives’ tale; ginger has been shown to be especially effective against nausea. [6]

Frequent pain and discomfort in the upper part of the stomach are referred to as chronic indigestion, which may be partly due to delayed emptying of the stomach. Studies show ginger can accelerate the emptying of the stomach. [7] [8]

4. May Have Anti-Cancer Properties

More research is imperative, but ginger has already been studied as an alternative remedy for different types of cancer. Gingerol is believed to possess anti-cancer properties. [9] [10]

Ginger could also be preventive against cancer. A 28-day study of people with a normal risk for colorectal cancer consuming 2 grams of ginger per day revealed a drastic reduction in pro-inflammatory signaling molecules in the colon. [11]

5. May Help Protect Against Infection

Studies highlight that ginger extract inhibits the growth of several types of bacteria. [12]

For example, one study concluded ginger is particularly efficacious against the oral bacteria involved in inflammatory gum diseases, namely periodontitis and gingivitis. [13]

Fresh ginger could be useful against the respiratory syncytial virus (RSV), which is a common cause of respiratory infections. [14]

Best Ways to Include Ginger in Your Ketogenic Diet

You can find ginger as a ground spice that’s easy to blend into your cooking or smoothie. You can buy raw ginger root and grate it yourself as you see fit. Ginger is a delicious complement to many keto beverages and meals, such as:

For a keto-friendly dessert, go ahead and enjoy these keto gingerbread bites. You deserve it.

Do you consume ginger on keto? Share your favorite ginger-rich recipes with other keto dieters here at Ketogenic.com.

Steph Green is a content writer specializing in and passionate about healthcare, wellness, and nutrition. Steph has worked with marketing agencies, written medical books for doctors like ‘Untangling the Web of Dysfunction,’ and her poetry book ‘Words that Might Mean Something.’ In 2016, after four years of struggling with her own health problems and painful autoimmune disease, Steph developed a life-changing and extensive knowledge of keto, nutrition, and natural medicine. She continues on her healing journey and enjoys helping others along the way.



Self Nutrition Data. Ginger Root, Raw, Nutrition Facts & Calories. Ginger root, raw Nutrition Facts & Calories (self.com)


Self Nutrition Data. Spices, Ginger, Ground, Nutrition Facts & Calories. Spices, ginger, ground Nutrition Facts & Calories (self.com)


Wang, S., Zhang, C., Yang, G., & Yang, Y. (2014). Biological properties of 6-gingerol: A brief review. Nat Prod Commun, Biological properties of 6-gingerol: a brief review - PubMed (nih.gov)


Mashhadi, N. S., Ghiasvand, R., Askari, G., Hariri, M., Darvishi, L., & Mofid, M. R. (2013). Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: Review of current evidence. Int J Prev Med, Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence - PMC (nih.gov)


Khandouzi, N., Shidfar, F., Rajab, A., Rahideh, T., Hosseini, P., & Taheri, M. M. (2015). The effects of ginger on fasting blood sugar, hemoglobin A1c, Apolipoprotein B, Apolipoprotein A-I and Malondialdehyde in type 2 diabetic patients. Iran J Pharm Res, The Effects of Ginger on Fasting Blood Sugar, Hemoglobin A1c, 


Linblad, A. J., & Koppula, S. (2016). Ginger for nausea and vomiting of pregnancy. Can Fam Physician, Ginger for nausea and vomiting of pregnancy - PMC (nih.gov)


Bodagh, M. N., Maleki, I., & Hekmatdoost, A. (2019). Ginger in gastrointestinal disorders: A systematic review of clinical trials. Food Sci Nutr, DOI: 10.1002/fsn3.807


Hu, M-L., Rayner, C., Wu, K-L., Chuah, S-K., Tai, W-C…Hu, T-H. (2011). Effect of ginger on gastric motility and symptoms of functional dyspepsia. World J Gastroenterol, DOI: 10.3748/wjg.v17.i1.105


Poltronieri, J., Becceneri, A. B., Fuzer, A., Filho, J. C. C., Martin, A. C. B. M…Cominetti, M. R. (2014). [6]-gingerol as a cancer chemopreventive agent: a review of its activity on different steps of the metastatic process. Mini Rev Med Chem, DOI: 10.2174/1389557514666140219095510


Akimoto, M., Lizuka, M., Kanematsu, R., Yoshida, M., & Takenaga, K. (2015). Anticancer effect of ginger extract against pancreatic cancer cells mainly through reactive oxygen species-mediated autotic cell death. PLoS One, DOI: 10.1371/journal.pone.0126605


Zick, S. M., Turgeon, D. K., Vareed, S. K., Ruffin, M. T., Litzinger, A. J…Brenner, D. E. (2011). Phase II study of the effects of ginger root extract on eicosanoids in colon mucosa in people at normal risk for colorectal cancer. Cancer Prev Res, https://doi.org/10.1158/1940-6207.CAPR-11-0224


Karuppiah, P., & Rajaram, S. (2012). Antibacterial effect of allium sativum and zingiber officinale rhizomes against multiple-drug resistant clinical pathogens. Asian Pac J Trop Biomed, DOI: 10.1016/S2221-1691(12)60104-X


Chang, J. S., Wang, K. C., Yeh, C. F., Shieh, D. E., & Chang, L. C. (2013). Fresh ginger (Zingiber officinale) has anti-viral activity against human respiratory syncytial virus in human respiratory tract cell lines. J Ethnopharmacol, DOI: 10.1016/j.jep.2012.10.043

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