Woolworths Whole Ginger Min
- Whole food
- Checked
- Grade C
Whole Ginger Min by Woolworths has 56 kcal, 9 g carbs, 1.3 g protein and 0.3 g fat per serving (Per g serving).
Woolworths Whole Ginger is a raw, aromatic spice known for its slightly spicy flavor. Commonly used in fresh juices, stir-fries, and curries, it offers a unique taste profile. With 56.4 kcal per serving (100 g), it provides 9 g of carbohydrates and 2.6 g of fiber, making it a low-calorie, high-fiber option. While not a primary energy source, its anti-inflammatory properties can be beneficial for athletes during recovery phases. Ginger's role in enhancing digestion and reducing muscle soreness post-exercise is well-documented. Best consumed as part of a balanced diet, it can be integrated into meals for flavor and potential health benefits.
- Low-calorie, high-fiber option
- Anti-inflammatory properties
- Enhances digestion
On the label per serving, Per g serving
| Energy | 236 kJ |
|---|---|
| Calories | 56 kcal |
| Carbs | 9.0 g |
| Sugar | 0.0 g |
| Fibre | 2.6 g |
| Protein | 1.3 g |
| Fat | 0.3 g |
| Saturated fat | 0.2 g |
| Cholesterol | 0 mg |
| Sodium | 9 mg |
The numbers that matter on a training day
For endurance who it suits
While ginger offers anti-inflammatory and digestive benefits, it is not a primary energy source for endurance activities. Its low carbohydrate content makes it unsuitable for fueling or recovery in isolation. Best used as a flavor enhancer in meals or for its potential health benefits.
Ginger is suitable for endurance athletes seeking natural anti-inflammatory benefits and digestive support. It's ideal for those incorporating whole foods into their diet and looking to enhance meal flavor without added sugars or fats. Particularly beneficial for athletes managing inflammation or digestive discomfort.
Ideal for post-training meals or recovery days when anti-inflammatory support is beneficial. Not suitable as a primary fuel source for high-intensity or long-duration sessions due to low carbohydrate content.
- Low in calories and fat
- High in fiber for digestive health
- Anti-inflammatory properties
- Versatile culinary use
- Low carbohydrate content
- Not suitable for immediate energy needs
- Limited electrolyte contribution
- Potential for gastrointestinal discomfort if consumed in excess
- Possible blood-thinning effects
Fuelling science in short
No, ginger is not practical for during-workout use due to its low carbohydrate content and solid form, which is unsuitable for quick energy needs.
Ginger has a low glycemic impact due to its minimal carbohydrate content and high fiber, which slows gastric emptying and stabilizes blood sugar levels.
Contains 9 mg of sodium per serving, insufficient for replacing sweat losses during exercise. Potassium and magnesium content is unspecified.
- Total carbs
- 9 g
- Hourly capacity
- Not applicable due to low carb content
Race day before, during and after
- BeforeDO NOT USE
- DuringDO NOT USE
- AfterUSE
- Carb loadDO NOT USE
- Every dayUSE
Ginger is not suitable for pre-race or during-race fueling due to its low carbohydrate content and solid form, which do not meet quick energy needs. It can be used in recovery for its anti-inflammatory benefits but should be paired with other nutrients. Everyday training use is acceptable for flavor enhancement and digestive support.
NOT RECOMMENDED for pre-race use because of its low carbohydrate content and potential for slow gastric emptying due to fiber.
NOT RECOMMENDED during racing because it does not provide fast-acting carbohydrates and is not practical in solid form.
USE ginger in recovery meals for its anti-inflammatory properties but pair with protein and carbohydrates for optimal recovery.
- Pair with protein-rich meals for recovery benefits
- Combine with other spices for enhanced flavor
- Use in smoothies for digestive support
For practitioners the evidence
Evidence grade: B — Ginger's anti-inflammatory and digestive benefits are supported by several studies, though its role in endurance performance is limited.
Ginger has a low carbohydrate density with 12 g per 100 g. A 100 g serving contributes only 9 g to a carb-loading target, which is insufficient for athletes aiming for 600-840 g/day. The high fiber content could also lead to early satiety, making it impractical for loading. Thus, ginger is unsuitable for carb-loading due to its low carb yield and potential digestive impact.
Ginger undergoes mechanical breakdown in the oral phase, with its fiber content slowing gastric emptying. The carbohydrates present are absorbed in the small intestine, but the low overall carb content means it does not significantly impact blood glucose levels. The fiber may undergo fermentation in the colon, potentially causing gas in sensitive individuals.
Ginger provides anti-inflammatory benefits post-exercise, potentially aiding in reducing muscle soreness. However, it lacks sufficient carbohydrates for glycogen resynthesis and negligible protein for muscle protein synthesis. It should be paired with protein and carbs for effective recovery.
The high fiber content can cause gastrointestinal discomfort if consumed in large amounts. Ginger's blood-thinning properties may interact with medications. Its low carbohydrate content may lead to inadequate energy availability if relied upon as a primary source.
- Do not use within 90 minutes of race start due to low carb content.
- Avoid if on blood-thinning medication without consulting a healthcare provider.
- Do not rely on ginger for primary energy during high-intensity exercise.
- High fiber content may cause gastrointestinal distress during exercise.
- Potential blood-thinning effect could interact with medications.
- Low carbohydrate content can lead to inadequate energy availability.
- Excessive consumption may lead to gastrointestinal discomfort.
Questions about Whole Ginger Min
How many carbs are in Whole Ginger Min by Woolworths?
9 g of carbs per serving (Per g serving), with 56 kcal and 1.3 g protein.
Can ginger be used pre-race?
No, ginger is not recommended pre-race due to its low carbohydrate content and potential for slow gastric emptying.
Is ginger suitable during a race?
No, ginger is not suitable during a race as it does not provide fast-acting carbohydrates and is not practical in solid form.
How can ginger aid recovery?
Ginger can aid recovery through its anti-inflammatory properties, but it should be paired with carbohydrates and protein for optimal recovery.
What are alternatives to ginger for endurance athletes?
For fueling, consider carbohydrate-rich options like gels or drinks. For anti-inflammatory benefits, turmeric is an alternative.
Does ginger have any allergens?
Ginger does not have common allergens but always check for individual sensitivities.
How should ginger be stored?
Store ginger in a cool, dry place. For longer storage, peel and freeze in portions.
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