Health
Gingerbread’s Surprising Effects on Blood Sugar and Digestion
Health Points
- Gingerbread can raise blood sugar quickly, but spices like ginger and cinnamon may help soften the spike.
- These spices offer gentle digestive support, making gingerbread easier on the stomach compared to richer desserts.
- Experts suggest pairing gingerbread with protein, such as milk, and watching portion sizes for better blood sugar management.
Gingerbread brings festive flavor to the season, but its combination of fast-digesting sugars and helpful spices creates a unique effect on your body.
Ginger and cinnamon may actually provide subtle benefits for both blood sugar and digestion, setting gingerbread apart from many holiday sweets.
How Gingerbread Impacts Your Health
Most gingerbread uses flour and molasses, which are digested rapidly and can spike blood sugar.
The glycemic index of gingerbread cookies is around 66, making them a high-glycemic food, according to Alexandria Hardy, RDN, LDN.
For comparison, sugar cookies have a glycemic index near 70, while fudge comes in at about 49.
“The spices—especially ginger and cinnamon—can slightly help slow down that spike because they’ve been shown to support insulin sensitivity,” said Brannon Blount, MS, RDN.
A 2016 study found cinnamon taken twice daily helped lower blood sugar and insulin in people with elevated glucose.
Ginger’s antioxidants—including gingerols and shogaols—have also been linked to improved blood sugar control in those with type 2 diabetes.
Still, the sugar in gingerbread isn’t cancelled out by spices, but these ingredients do offer a gentler option than many holiday treats.
When it comes to digestion, gingerbread’s low fiber and high carbohydrate content means it’s digested fairly quickly and may not keep you full for long, says Jane Leverich, RDN.
“Ginger, in particular, is well known for supporting gastric emptying and reducing bloating or nausea, while cinnamon and cloves may help reduce gas and mild digestive discomfort,” explained Kristen White, RDN, LDN, CLT.
Some research suggests cinnamon could help prevent inflammatory bowel disease flare-ups by strengthening the gut barrier.
For those who experience dessert-induced bloating, gingerbread might feel lighter than richer, buttery sweets, according to Blount.
“Compared to frosted cookies or candies made with pure sugar, gingerbread typically has less added fat and comes with spices that support digestion,” Blount noted.
Pairing gingerbread with a protein, like a glass of milk, can help moderate blood sugar rises, Hardy suggested.
Portion control remains important, adds White.
“Stressing about making ‘perfect’ food choices can be more disruptive to digestion than enjoying a slice of gingerbread. Food is about more than nutrients—especially during the holidays.”
