Soft drinks remain one of America's favorite beverages, with the average American drinking between 40 and 50 gallons of soda each year, and nearly half of U.S. adults drinking it daily, per Gallup.
While iconic cola brands dominate store shelves, an often overlooked soda that consistently ranks among America's most popular is ginger ale.
People love it for its bubbly, sweet flavor and warm hint of ginger spice. Many also "believe the ginger flavor combined with carbonation can help with symptoms if they're feeling sick," says Michelle Jaelin, a Canadian-based registered dietitian and nutrition expert.
Here's what to know about ginger ale, and whether there's actually any real ginger in it.
What is ginger ale? Does ginger ale have ginger in it?
Ginger ale is a carbonated soft drink flavored with ginger
and sweetened with sugar, high-fructose corn syrup or, in diet versions, artificial or non-nutritive sweeteners, explains Jen Messer, a researcher, registered dietitian and former president of the New Hampshire Academy of Nutrition and Dietetics.
It originated in the 1800s and "became popular in the 1920s because it was a good mixer and masked the strong taste of illegal, homemade liquors," says Jaelin. She explains that it has since evolved into two primary styles: a sweeter, lighter "dry" ginger ale and a spicier "golden" version. Modern production typically begins with carbonated water, sweeteners, acids such as citric acid, preservatives and natural or artificial flavorings, "all blended together before being bottled or canned," says Messer.
Although the name suggests ginger is the star ingredient, the amount of real ginger varies dramatically from one brand to another. Some premium or craft ginger ales are made with fresh ginger root, ginger extract or ginger juice, giving them a more pronounced, spicy flavor while providing at least some of the plant's naturally occurring compounds, including gingerols and shogaols. Some of these varieties are also traditionally fermented, a process that can provide probiotics, notes Messer.
Most mainstream commercial brands contain little or no meaningful amount of actual ginger. Instead, they rely on natural or artificial flavorings to recreate ginger's taste.
Is ginger ale good for you?
Regular ginger ale is nutritionally similar to most other soft drinks. A typical 12-ounce serving contains about 140 calories and roughly "35 grams of added sugar," says Jaelin, while providing virtually no fiber, protein, vitamins or minerals. She notes that diet versions eliminate most of the sugar and calories by using artificial sweeteners, but they also offer few beneficial nutrients.
Its reputation as a remedy for nausea and upset stomach does have some scientific basis, but Messer says the evidence largely applies to ginger itself rather than ginger ale. Numerous clinical studies have found that real ginger "can help with nausea, indigestion, motion sickness and pain relief," says Messer. "It may also have some benefits for heart health and cancer prevention," thanks to bioactive compounds such as gingerols.
But because "most commercial ginger ale is made from artificial flavoring and not real ginger root," says Jaelin, those benefits generally don't apply to most commercially available sodas. The high sugar content and carbonation in soda have been shown to actually worsen bloating, gas or stomach discomfort for some people.
If you're looking specifically for ginger's digestive benefits, Messer says it's best to get it from fresh ginger root or products made with real ginger rather than relying on standard ginger ale. "You can try ginger tea or adding ground ginger into smoothies and other drinks to boost your intake of ginger without all the added sugar," she explains.
Can you drink ginger ale every day?
For most healthy adults, drinking an occasional ginger ale is unlikely to cause harm, but "it's not a good choice for daily consumption," cautions Jaelin. She explains that, like other sugar-sweetened beverages, regular ginger ale contributes added sugars and calories that can increase the risk of weight gain, type 2 diabetes, heart disease and fatty liver disease when consumed frequently over time. "The risk of dental caries (cavities) also increases with the high sugar consumption," she adds.
Indeed, the U.S. Centers for Disease Control and Prevention also notes that sugary drinks are the leading source of added sugars in the American diet, making them one of the easiest places to cut back when trying to improve overall health.
Even diet ginger ale isn't necessarily a free pass, cautions Jaelin. While it does eliminate sugar, some people experience bloating or digestive discomfort from certain artificial sweeteners, and the carbonation itself can contribute to burping, gas or abdominal fullness. "And it could lead to nutrient displacement if it's replacing more nutrient-dense beverages like milk or water," says Jaelin.
People with GERD or acid reflux may also find that carbonated beverages aggravate their symptoms, adds Messer. Overall, she says, ginger ale can certainly fit into a balanced diet as an occasional treat, "but despite its wholesome-sounding name, it's best thought of as a soft drink and not a health drink."
This article originally appeared on USA TODAY: Why ginger ale doesn't always have a lot of ginger in it
