Smart Choice Between Ginger Vs Substitute: An Expert Opinion

Ginger root is a versatile kitchen ingredient popular for its distinct flavor and impressive health benefits. While fresh ginger root is ideal, ginger powder and juice are also options. If you’re out of fresh ginger root, what can you use in its place to achieve similar results in a pinch? Several substitutes exist for ginger depending on your needs. Let’s compare ginger benefits and uses to common ginger substitutes to determine the best options.

Ginger Benefits

Ginger contains compounds like gingerol and shogaol that give it medicinal properties. Research shows ginger may:

• Relieve nausea: Studies found ginger effective at reducing pregnancy-related nausea as well as chemotherapy-induced nausea and vomiting. It works by blocking certain neurotransmitters that trigger nausea sensations.

• Reduce inflammation: Ginger’s compounds combat inflammation throughout the body that contributes to conditions like arthritis and digestive issues.

• Ease pain: Ginger may reduce muscle and joint pain associated with inflammation through its anti-inflammatory actions. Research found it helped relieve exercise-induced muscle pain and arthritis pain.

• Improve heart health: Ginger may reduce blood pressure, platelet aggregation, and LDL “bad” cholesterol, all of which benefit heart health by reducing the risk of heart disease and stroke.

• Support digestion: Ginger stimulates bile production to aid in fat digestion. It may also help reduce gas, bloating, stomach upset, and diarrhea.

• Kill bacteria: Ginger extract and oils have demonstrated antibacterial effects against certain bacteria like E. coli and Salmonella that cause infections.

• Fight oxidative stress: Studies found ginger’s antioxidants help reduce oxidative damage to cells that contribute to aging and disease.

Ginger Uses

Ginger is popular for:

• Cooking: Fresh ginger root is used in Asian and Indian cuisine. It’s commonly grated or minced and added to stir fries, soups, curries, marinades, and sauces to provide a warming flavor.

• Tea: Ginger tea by simmering fresh sliced ginger root in water is a popular home remedy for nausea, stomach upset, and colds. Honey is often added for flavor.

• Juice: Fresh ginger juice can provide powerful benefits for nausea, pain, and inflammation. It can replace ginger root in many recipes.

• Supplements: Ginger extract and powder supplements are available for nausea and pain relief.

• Liquor: Ginger beer and ginger liqueur are infused with the warming spiciness of freshly grated ginger.

Ginger Substitutes

Ginger substitutes include:

• Galangal: This rhizome from the ginger family has a similar appearance and pungent flavor. It has notes of citrus and pepper. Use 1/2 to 3/4 as much galangal as ginger for similar flavor results.

• Cardamom: Cardamom powder or ground pods provide a warming, earthy flavor that mimics ginger notes. Use twice as much cardamom as ginger.

• Cinnamon: Cinnamon sticks or ground cinnamon bring hints of sweet warmth that complement ginger’s spiciness. Use 1 1/2 to 2 times more cinnamon than ginger.

• Five-spice powder: The blend of star anise, cinnamon, cloves, fennel, and sichuan pepper adds a pungent ginger-like flavor to dishes. Use the same amount of five-spice powder as ginger.

• Allspice: Ground allspice can closely mimic ginger’s flavor due to its notes of clove and nutmeg. Start by using the same amount of allspice as ginger and adjusting from there.

• Cayenne: In small quantities, cayenne pepper adds heat and spiciness similar to ginger. Use 1/4 to 1/2 of the amount of ginger called for in a recipe.

Ginger root contains unique compounds that give it diverse health benefits. So while substitutes offer similar flavor, they generally don’t provide the same nutritional profile or potential therapeutic effects. If you need a substitute just for cooking, consider galangal, cardamom, cinnamon, five-spice powder, or allspice. But for maximum benefit, use fresh ginger root whenever possible.