Is Ginger Ale Suitable for Everyone?

Ginger ale stands out for its subtle spice and refreshing fizz, but its suitability depends entirely on individual health needs and dietary goals. While it's a staple in home bars and a popular mixer, it isn't equally ideal for everyone.

Who Should Be Mindful When Drinking Ginger Ale?

People with diabetes: Most ginger ale brands rely on added sugar to balance ginger’s bite, with some bottles containing up to 30 grams—about 150 ml—of sugar per 355 ml can. This can cause blood sugar to spike.
Anyone following a low-sugar or keto diet: Even “natural” versions often have 15–20 grams of sugar per serving. Sugar-free ginger ales do exist, but always check sweetener types and quantities.
Those sensitive to carbonation: Fizzy drinks can cause bloating or discomfort, especially if you have digestive issues.
People avoiding caffeine or preservatives: While most ginger ales are caffeine-free, some contain preservatives or artificial colors, so label reading is key.

What’s Actually in Ginger Ale?

Ingredients vary by brand. Most mainstream options contain carbonated water, sugar or sweetener, ginger extract (often minimal), citric acid, and natural flavors. Craft or small-batch ginger ales may use real ginger root, but always review labels for allergens or additives.

Mainstream ginger ales: Carbonated water, sugar (or glucose-fructose), ginger flavoring, acidifiers, preservatives.
Craft or homemade versions: Carbonated water, fresh ginger (steeped or juiced), natural sweeteners like honey or cane sugar, citrus.

Tips for Choosing the Right Ginger Ale

Look for bottles listing real ginger in the top three ingredients for stronger spice and possible digestive benefits.
Compare sugar content: Standard ginger ales average 20–35 grams (100–175 ml) of sugar per 355 ml can.
For low-sugar needs, opt for diet or sugar-free options, but check sweetener types and your personal tolerance (e.g., some react to aspartame).
If sensitive to preservatives or colorants, choose organic, craft, or small-batch varieties.

Who Can Safely Enjoy Ginger Ale?

Most adults and children can enjoy ginger ale in moderation as part of a balanced diet. For many, it’s a pleasant way to settle the stomach, especially if made with real ginger—well-known for its nausea-relieving properties. However, the high sugar content in most brands makes it less suitable as an everyday beverage for those with metabolic or dietary concerns. For occasional mixing in cocktails or spirits, it’s generally considered safe for the average healthy person.

Always read the ingredient list if you have allergies, are limiting sugar, or are restricting additives. Sugar-free and craft brands can expand options, so finding a ginger ale that suits your needs is entirely possible.