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Is ginger keto? Low Carb recipes and tips with ginger

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Are you following a keto diet and wondering if ginger can fit into your low-carb lifestyle? Ginger is a flowering plant that originated in Southeast Asia and has been used for centuries for its medicinal properties and unique flavor. In recent years, the ketogenic diet, also known as the keto diet, has gained popularity due to its potential for weight loss and improved energy levels. But does ginger align with the principles of this low-carb diet? Let's dive into the topic and discover is ginger is keto friendly.

is ginger keto: clear bowl filled with ginger powder and ginger root.

Is Ginger Keto Friendly?

The short answer is yes, ginger can be incorporated into a keto diet. One tablespoon of fresh ginger, which weighs approximately 6 grams, contains only 1 gram of net carbs. Net carbs are the total grams of carbohydrates minus the grams of fiber and sugar alcohols. Since ginger is low in net carbs, it can be enjoyed in moderate amounts without significantly impacting blood sugar levels.

Different Forms of Ginger:

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03/11/2024 09:57 am GMT

Ginger is available in various forms, including fresh ginger root, ground ginger, ginger powder, and even ginger beer. When consuming ginger on a keto diet, it's important to consider the carb count of the specific form you're using. Fresh ginger root is the least processed and contains the lowest carb count, making it an excellent choice for keto-friendly recipes. However, be cautious with ginger beer, as it often contains added sugars and can be high in carbs.

Health Benefits of Ginger:

Beyond its potential keto-friendliness, ginger offers numerous health benefits. It is rich in bioactive compounds and essential oils that possess anti-inflammatory properties, aid digestion, and support the immune system. Ginger has been studied for its potential to lower blood sugar levels, reduce blood pressure, and lower LDL cholesterol. Incorporating ginger into your keto diet can be a great way to enhance the flavors of your meals while reaping the positive effects it offers.

Tips for Using Ginger on a Keto Diet:

  1. Opt for fresh ginger root: Fresh ginger root is the most natural form of ginger and contains the lowest carb count. It can be grated, sliced, or minced and added to stir-fries, curries, salad dressings, and herbal teas.
  2. Consider portion sizes: While ginger is low in net carbs, it's essential to monitor your serving size to ensure you stay within your daily carb limit. One tablespoon of fresh ginger is a good starting point for most recipes.
  3. Experiment with different ways to consume ginger: In addition to adding ginger to cooked dishes, you can enjoy it as a refreshing beverage. Try making fresh ginger tea by steeping a few slices of ginger in hot water and adding a squeeze of fresh lemon juice.
  4. Store ginger properly: To keep your ginger fresh and flavorful, store it in an airtight container in the refrigerator. This will help maintain its potency and prevent it from drying out.

Ginger and Keto

Carbohydrates0.7 grams per 1-inch piece
Sugar0 grams
Fiber2 grams
Protein1 gram
Vitamin C10% of the Daily Value (DV)
Vitamin K17% of the DV
GingerolsCompounds with anti-inflammatory and antioxidant properties

is ginger keto? Health Benefits

  • Relieving nausea and vomiting
  • Reducing inflammation
  • Boosting the immune system
  • Protecting against cancer
  • Improving digestion
  • Reducing pain
  • Improving circulation

How to Enjoy

  • Add it to your favorite stir-fry.
  • Make a ginger tea by steeping a piece of ginger in hot water for 5 minutes.
  • Add it to your morning smoothie.
  • Sprinkle it on your salad.
  • Use it as a marinade for meat or fish.
  • Make keto ginger cookies or gingersnaps.

Ginger is a delicious and versatile food that can be enjoyed on its own or added to a variety of dishes. It is a great way to add flavor, nutrients, and health benefits to your diet.

Gingersnaps Cookie


  • 1 cup almond flour
  • 1/4 cup unsalted butter, melted
  • 1/4 cup Swerve brown sugar
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking soda
  • 1 teaspoon ground ginger
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon salt


  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Line a baking sheet with parchment paper.
  3. In a medium bowl, combine almond flour, butter, Swerve brown sugar, egg, and vanilla extract.
  4. In a small bowl, whisk together baking soda, ginger, cinnamon, cloves, and salt.
  5. Add the dry ingredients to the wet ingredients and mix until just combined.
  6. Drop by rounded tablespoons onto the prepared baking sheet.
  7. Bake for 10-12 minutes, or until golden brown.
  8. Let cool on the baking sheet for a few minutes before transferring to a wire rack to cool completely.


These keto gingersnaps are a delicious and easy-to-make treat that is perfect for the holidays or any time of year. They are also gluten-free and dairy-free, making them a great option for those with dietary restrictions.

ginger tea


  • 1 inch piece of ginger, peeled and grated
  • 1 cup of water
  • 1 teaspoon of honey or stevia (optional)


  1. Bring the water to a boil in a small saucepan.
  2. Add the ginger and honey or stevia, if using.
  3. Reduce heat to low and simmer for 5 minutes.
  4. Remove from heat and let steep for 10 minutes.
  5. Strain and enjoy!

This ginger tea is a delicious and refreshing way to get your daily dose of ginger. It is also a great way to soothe an upset stomach or relieve nausea.


Q: Can ginger cause an upset stomach?

A: Ginger is actually known for its ability to ease digestive issues, including nausea and upset stomach. However, individual reactions may vary, so it's always best to listen to your body.

Q: Is ginger ale keto-friendly?

A: Most commercial ginger ales contain added sugars, making them high in carbs and unsuitable for a keto diet. Look for natural ginger ale options or consider making your own using a low-carb sweetener.

Q: Can ginger be used in low-carb ice cream recipes?

A: Yes, ginger can be a fantastic addition to low-carb ice cream recipes. Its unique flavor pairs well with many keto-friendly ingredients like coconut milk and good fats.

Ginger can be a flavorful and keto-friendly ingredient to incorporate into your low-carb diet to enhance both taste and health benefits. With its low net carb content and numerous positive effects on the body, ginger is a versatile ingredient that can be used in various recipes and preparations.

Whether you choose to use fresh ginger root, ground ginger, or ginger powder, be mindful of the carb count and portion sizes to stay within your daily carb limit. Fresh ginger root is the preferred choice for its minimal processing and lowest carb content. It can be grated, sliced, or minced and added to your favorite keto-friendly dishes, such as stir-fries, curries, and salad dressings. Additionally, you can enjoy the soothing and invigorating flavors of fresh ginger tea by steeping a few slices in hot water and adding a squeeze of fresh lemon juice.

Ginger offers more than just a delicious taste. It contains bioactive compounds, essential oils, and anti-inflammatory properties that can promote digestion, support the immune system, and potentially lower blood sugar levels and LDL cholesterol. Incorporating ginger into your keto diet can be a wonderful way to enjoy its unique flavors while reaping the numerous health benefits it provides.

When storing ginger, ensure it is kept in an airtight container in the refrigerator to maintain its freshness and potency. This will prevent it from drying out and preserve its flavors for future use.

As with any ingredient, it's important to listen to your body and be aware of any potential side effects. While ginger is generally safe for consumption, some individuals may experience mild digestive issues or other reactions. If you have any concerns or medical conditions, it's advisable to consult with a healthcare professional before making any significant dietary changes.

In conclusion, ginger is indeed keto-friendly and can be a valuable addition to your low-carb diet. Its low net carb content, versatile uses, and health benefits make it a wonderful choice for enhancing your keto meals. So go ahead and explore the flavors of this magical spice while nourishing your body with its numerous positive effects. Enjoy the journey of incorporating ginger into your keto lifestyle and savor the delicious and healthy possibilities it brings.

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