Ginger ale is a widely consumed carbonated beverage flavored with ginger. Often used to soothe nausea, it’s also enjoyed as a regular drink. With its long history, many question its health benefits and potential downsides. This article explores the pros and cons of drinking ginger ale, with a particular focus on diet versions containing aspartame.
What is Ginger Ale?
Ginger ale is generally classified as a soda. Commercial ginger ale is typically made by mixing carbonated water with a sweetener (sugar or high fructose corn syrup) and ginger flavoring, which can be natural or artificial. Preservatives like citric acid and sodium benzoate, as well as caramel color, are commonly added. Some brands include proprietary blends of other ingredients as part of their "natural flavoring."
However, a more traditional style of ginger ale can be found in some stores and online. This type is made with a microbial starter culture, either yeast or a ginger bug. Similar to the SCOBY used in sourdough bread or kombucha, a ginger bug is derived from the ginger beer plant or fresh ginger root. Fermentation results in natural carbonation and the growth of beneficial bacteria and yeasts. Traditionally prepared ginger ale usually contains more natural ingredients like cane sugar, fresh ginger root, and water, and avoids artificial colors.
Types of Ginger Ale
Ginger ale comes in several varieties, with the most popular being:
- Regular: Includes standard sodas and traditional ginger ales, containing ginger, a sweetener (sugar or high fructose corn syrup), and carbonation. Other ingredients may vary by brand.
- Dry: A marketing term for ginger ales with a spicier, "drier" ginger flavor, achieved through specific sourcing and processing methods.
- Diet: Uses artificial or calorie-free sweeteners instead of sugar.
The best type of ginger ale depends on individual preferences regarding taste and ingredients.
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Potential Benefits of Ginger (Not Necessarily Ginger Ale)
While ginger ale itself isn't a health food, it may offer some benefits if it contains real ginger root. Ginger root, the underground stem of the ginger plant, has a history of medicinal use, especially for the digestive system. Powdered ginger root is a common cooking spice and the main flavoring agent in ginger ale. Studies suggest ginger may:
- Help reduce nausea: Ginger consumption may alleviate upset stomach and nausea related to stomach flu, severe migraines, chemotherapy, or morning sickness. This is potentially due to compounds like gingerols and shogaols found in ginger. However, most studies use high doses of ginger extract, not ginger ale.
- Offer antioxidant effects: Ginger oil is a source of antioxidants, which protect cells from damage. However, processing can decrease its antioxidant content.
- Help treat migraines: Some studies have found ginger powder supplements or ginger placed under the tongue to be effective in reducing migraine symptoms.
- Help reduce inflammation: Ginger contains compounds that may have anti-inflammatory effects on the brain and joints.
- Support heart health: Ginger may help lower high blood pressure, a risk factor for heart disease and stroke.
- Be naturally caffeine-free: Ginger ale is naturally caffeine-free, which can be a good alternative to caffeinated beverages.
It’s important to remember that these benefits are primarily linked to ginger itself, not necessarily to ginger ale, especially commercial varieties that may contain little real ginger.
Potential Downsides of Ginger Ale
Despite the potential benefits of ginger, ginger ale is still a soft drink and should be consumed in moderation. Potential side effects include:
- Gassiness: Carbonation can cause bloating, burping, and increased gassiness, common with carbonated beverages. Diet ginger ale may contain sugar alcohols as artificial sweeteners, which can also cause bloating or diarrhea, especially in large amounts.
- Health effects of added sugar: Added sugar is a major concern in regular ginger ale. High sugar consumption is linked to weight gain and chronic diseases. Studies have found that people who regularly consume sugar-sweetened drinks have higher body weights and more visceral fat. High sugar intake is also associated with dental cavities, cardiovascular disease, obesity, type 2 diabetes, and other chronic conditions. A single 12-ounce can of ginger ale can contain a significant amount of added sugar, potentially exceeding recommended daily limits.
- Artificial and nonnutritive sweeteners: Diet ginger ale contains artificial sweeteners, and their health effects are debated. Some reviews suggest they may alter gut bacteria balance, potentially leading to metabolic changes associated with type 2 diabetes and obesity. Observational studies have linked diet soft drink consumption to metabolic syndrome, larger waist circumferences, and higher fasting blood sugar levels. However, research is mixed, and more studies are needed. Common nonnutritive sweeteners include acesulfame-potassium (Ace-K), aspartame, neotame, saccharin, sucralose, and stevia.
- Potential interactions with blood thinners: Consuming large amounts of ginger over a prolonged period may increase the risk of bleeding, which could be problematic for those taking blood-thinning medications.
Aspartame in Diet Ginger Ale: A Closer Look
Aspartame is a nonnutritive sweetener commonly found in diet ginger ale. The FDA has regulated aspartame since 1974 and approved it as a general-purpose sweetener in 1996. The acceptable daily intake established by the FDA is 50 mg per kilogram of body weight per day. A 12-ounce can of diet soda contains about 200 mg of aspartame, meaning a 150-pound person could theoretically drink around 17 cans per day within the FDA guidelines.
However, aspartame is not safe for individuals with phenylketonuria (PKU), a hereditary disorder causing phenylalanine to build up in the body. People with PKU must strictly limit their phenylalanine intake and should choose diet drinks without aspartame.
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The safety of aspartame has been a subject of debate for decades.
- Cancer Concerns: In July 2023, the World Health Organization (WHO) reclassified aspartame as "possibly carcinogenic to humans" based on limited evidence. Despite this, the WHO still advises that 40 mg/kg of body weight is a safe daily intake. The FDA disagrees with the WHO's classification, citing research that found no link between low- and no-calorie sweeteners and increased cancer risk in humans. More recent studies have yielded mixed conclusions. A 2025 data-mining analysis suggested that artificial sweeteners, including aspartame, might potentially increase the incidence of kidney cancer, low-grade glioma, breast cancer, and prostate cancer. However, another study published in 2025 found no association between aspartame consumption and invasive breast cancer risk.
- Other Potential Health Concerns: A review of 29 studies linked aspartame with neurotoxic effects, such as behavioral concerns, mood disorders, and memory and learning impairments. Older research also associated aspartame with behavioral and cognitive problems, including headaches, irritable mood, depression, and insomnia. However, more research is needed to fully understand these potential effects in humans.
- Inflammation: A 2017 review on the safety of aspartame suggested it may affect several cellular processes to cause inflammation, although most of the research was conducted on animals.
- Sensitivity: A 2018 review noted that consuming aspartame in large amounts may trigger headaches, insomnia, and other issues with thinking or behavior in people who are sensitive to it.
Due to the mixed research results and ongoing debate surrounding aspartame, further investigation is needed to fully understand its potential health effects.
Choosing a Healthier Ginger Ale
If you choose to consume ginger ale, here are some tips for making healthier choices:
- Read the Label: Look at the ingredient list and nutrition facts panel.
- Avoid High Fructose Corn Syrup (HFCS): HFCS is metabolized differently than cane sugar and is strongly associated with fat production in the liver, altered blood fat levels, and harmful belly fat.
- Limit Added Sugar: Choose ginger ales with lower amounts of added sugar.
- Minimize Artificial Ingredients: Opt for ginger ales without artificial coloring and other unnecessary additives.
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