Gingerbread isn’t ideal for blood sugar or digestion. But it does contain certain components—namely its spices—that may offer benefits.
Gingerbread is usually made with wheat flour and a sweetener—most commonly molasses, which gives it its signature dark brown color.
Both ingredients digest relatively quickly, causing blood sugar to rise rapidly. While recipes vary, the glycemic index (GI)—a scale from one to 100 that measures how quickly a food raises blood sugar—of gingerbread cookies is about 66, which classifies them as a high-glycemic food, according to Alexandria Hardy, RDN, LDN, owner of Pennsylvania Nutrition Services. (For comparison, sugar cookies have a GI of about 70, while fudge’s is closer to 49.)
But unlike some sweet treats, gingerbread contains spices that may mitigate its effect on blood sugar. “The spices—especially ginger and cinnamon—can slightly help slow down that spike because they’ve been shown to support insulin sensitivity,” Brannon Blount, MS, RDN, owner of Brannon in Balance Nutrition, told Health.
A 2016 study, for example, found that taking cinnamon twice daily helped lower blood sugar and insulin in people with elevated glucose. Several papers have also linked high doses of antioxidants found in ginger—such as gingerols, shogaols, and paradols—to improved blood sugar control in people with type 2 diabetes.
Still, the presence of these spices doesn’t mean gingerbread qualifies as a health food for blood sugar management. The spices “won’t cancel out the sugar,” Blount said, “but it does make gingerbread a gentler option than some other holiday treats.”
Gingerbread is typically high in carbohydrates and fat and low in protein and fiber. That combination means it digests fairly quickly, said culinary dietitian Jane Leverich, RDN, and is unlikely to be very satiating. Its low fiber content also offers little support for regular bowel movements.
As with blood sugar, however, gingerbread’s spices may provide some digestive benefits. “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,” Kristen White, RDN, LDN, CLT, of The Food Sensitivity Dietitian, told Health. Some research even suggests that cinnamon might help prevent inflammatory bowel disease relapses, possibly by strengthening the intestinal barrier.
Taken together, these factors mean gingerbread may be a good choice for people who tend to experience bloating or digestive discomfort after dessert, Blount said. “It’s sometimes easier on digestion compared to heavier, buttery desserts,” she added.
Gingerbread may be a slightly healthier option than some other holiday staples. “Compared to frosted cookies or candies made with pure sugar, gingerbread typically has less added fat and comes with spices that support digestion,” Blount said. “So if you’re choosing between options, gingerbread is often a slightly kinder choice for both blood sugar and your stomach.”
To make it even more blood sugar-friendly, Hardy suggested pairing gingerbread with a source of protein. “It’s perfect with a large glass of milk,” she told Health. Paying attention to portion sizes can also help, White added.
And finally, don’t stress too much about indulging—especially if gingerbread is your favorite. “My number one piece of advice is to take the pressure off the food itself,” Leverich told Health. “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.”
