How Ginger Affects Adult Weight and Body Shape: A Detailed Review

Greg Howard
25th January, 2024

How Ginger Affects Adult Weight and Body Shape: A Detailed Review

Ginger (Zingiber officinale).

Photo adapted from: Schlaghecken Josef / CC BY SA (Source)
Obesity is a significant health concern, linked to numerous chronic diseases like diabetes and heart disease. Finding effective and accessible ways to manage weight is therefore a major focus of ongoing research. A recent meta-analysis conducted by researchers at Islamic Azad University[1] has investigated the potential of ginger consumption as a tool for weight management. This study systematically reviewed and combined the results of 27 randomized controlled trials, encompassing over 1300 participants, to assess ginger’s impact on weight and body composition. The core of the research involved a ‘meta-analysis’ – a statistical technique used to combine the results of multiple studies to arrive at a more robust conclusion. Researchers searched various databases for relevant studies published up to August 2022, focusing on trials that examined the effects of ginger on adults. They then analyzed changes in body weight, Body Mass Index (BMI – a measure of body fat based on height and weight), waist circumference, and percentage of body fat. BMI is calculated by dividing a person's weight in kilograms by the square of their height in meters. The analysis revealed a statistically significant reduction in all four parameters with ginger supplementation. On average, participants who consumed ginger experienced a weight loss of 1.52 kg, a decrease in BMI of 0.58 kg/m², a reduction in waist circumference of 1.04 cm, and a decrease in body fat percentage of 0.87%. These findings suggest that ginger may have a beneficial effect on body composition. However, the researchers also noted that the certainty of the evidence was low for some measurements, meaning more research is needed to confirm these results. Interestingly, the study also explored whether the amount of ginger consumed and the duration of supplementation influenced the results. This is referred to as a ‘dose-response’ analysis. The analysis indicated a nonlinear relationship between ginger dosage and both weight loss and waist circumference reduction, meaning that more ginger doesn’t necessarily equate to greater benefits, and there may be an optimal dose. They determined that a daily intake of around 2 grams of ginger appeared to be most effective. Similarly, the duration of ginger consumption also showed a nonlinear relationship with weight loss, with benefits being more pronounced after longer periods – specifically, more than 8 weeks. These findings build upon earlier research highlighting ginger’s potential health benefits. For example, it’s known that ginger possesses anti-inflammatory and antioxidant properties[2]. Inflammation is increasingly recognized as a key factor in the development of obesity and related metabolic disorders[3]. Curcumin, a compound found in turmeric (a spice often used with ginger), also exhibits anti-inflammatory effects and has been studied for its potential to combat obesity[3]. The current study suggests that ginger itself, independent of curcumin, may contribute to these beneficial effects. Furthermore, a previous study specifically examining ginger supplementation in obese women found that it led to slight but significant decreases in anthropometric measurements (like weight and waist circumference)[4]. This earlier research also pointed to a potential interaction between ginger’s effects and an individual’s genetic makeup, suggesting that some people may respond more favorably to ginger supplementation than others. The Islamic Azad University study doesn’t delve into genetic factors, but it reinforces the idea that ginger can positively influence obesity-related parameters. The researchers emphasize the need for more well-designed randomized controlled trials to confirm these findings and to better understand the optimal dosage and duration of ginger supplementation for weight management. While the current evidence is promising, the ‘very low’ to ‘low’ certainty of evidence highlights the importance of further investigation.

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References

Main Study

1) Ginger intervention on body weight and body composition in adults: a GRADE-assessed systematic review and dose-response meta-analysis of 27 randomized controlled trials.

Published 22nd January, 2024

https://doi.org/10.1093/nutrit/nuad149

Related Studies

2) Some phytochemical, pharmacological and toxicological properties of ginger (Zingiber officinale Roscoe): a review of recent research.

Journal: Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association, Issue: Vol 46, Issue 2, Feb 2008

3) Targeting inflammation-induced obesity and metabolic diseases by curcumin and other nutraceuticals.

https://doi.org/10.1146/annurev.nutr.012809.104755

4) Effect of Zingiber officinale Supplementation on Obesity Management with Respect to the Uncoupling Protein 1 -3826A>G and ß3-adrenergic Receptor Trp64Arg Polymorphism.

https://doi.org/10.1002/ptr.5343


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