Galangal, a root with a spicy kick and a rich history in Asian cuisine, might surprise you with its potential health benefits.
In this article, we explore the nutritional profile of galangal. We do this by exploring its potential to combat inflammation, support digestion, fight infections, and even aid in weight management and blood sugar control.
What is Galangal?
Galangal, or galanga, is a plant belonging to the Zingiberaceae family and an herbal ingredient in various cuisines. There are several varieties, with the most common being greater galanga (Alpinia galanga) and lesser galanga (Alpinia officinarum). The plant is mostly cultivated in Asian countries including China, India, Indonesia, and Sri Lanka, and is widely used in Asian cuisines due to its unique flavor and medicinal properties.
Galangal thrives in warm climates with ample sunlight. This makes it adaptable to different environments like bushes, jungles, and open areas.
Typically growing to a height of 3.5 cm, it has underground roots called rhizomes, which can vary in color from reddish-brown to whitish-yellow, orange, or pink. The leaves of the galangal are oval, pointed, bifurcated, and smooth, while its flowers appear as white buds on a green base. The plant also has distinctively reddish-orange and capsule-shaped fruits.
The Nutritional Profile of Galangal
A 100-gram serving of galanga provides 71 calories: 85% from carbohydrates, 0% from fats, and 6% from protein. In terms of macronutrients, each 100-gram serving contains 15 grams of total carbohydrates, with 2 grams attributed to dietary fiber. Dietary fiber is crucial for digestive health – the 2 grams of dietary fiber contribute to 7% of the daily value. It is important to note that adequate fiber intake is associated with promoting regular bowel movements, maintaining a healthy weight, and supporting overall digestive well-being.
There’s also a gram of protein, making up 2% of the daily value.
Potential Health Benefits of Galangal
In the following subsections, we dive into the associated health benefits of consuming galanga.
Anti-inflammatory and Pain Relief
Galangal root could be a valuable tool in combating inflammation, the root cause of many diseases. This is because it contains a natural compound known as HMP, which studies on test tubes and animals suggest possesses potent anti-inflammatory properties.
Interestingly, plants from the Zingiberaceae family have the ability to alleviate pain, a common indicator of inflammation. For example, in a 6-week study involving 261 people with knee osteoarthritis, findings indicated that those who received a daily dose of ginger and galangal extract reported a 63% reduction in knee pain. Only 50% of people in the control group experienced such effects in the research titled Effects of a Ginger Extract on Knee Pain in Patients With Osteoarthritis.
Note: While these findings hold promise, additional research is necessary to firmly establish the pain-relieving benefits of galanga.
Association With Digestive Health
The dietary fiber in galanga is crucial for digestive health. As already stated earlier in the article, the 2 grams of dietary fiber contained therein contribute to 7% of the daily value.
Adequate fiber intake is associated with:
- Promoting regular bowel movements: Fiber intake regulates bowel movements, and this ensures that your digestive system functions smoothly. It also helps prevent issues such as constipation.
- Maintaining a healthy weight: Fiber adds bulk to the diet. This promotes a feeling of fullness and reduces overall caloric intake. In the long run, fiber can augment your weight management efforts by preventing overeating and promoting a balanced diet.
- Supporting overall digestive well-being: Fiber has prebiotic properties that nourish good bacteria. This supports a healthy gut microbiome, which is essential for optimal digestion and overall digestive well-being.
Fighting Infections
Extracts from the plant’s root contain essential oils that combat various microorganisms. This means that galangal root can help keep certain foods fresh for extended periods. Additionally, including fresh galangal root in your recipes could potentially reduce the risk of vibriosis, an infection associated with consuming undercooked shellfish.
Studies further suggest that galangal root can eliminate harmful bacteria, including E. coli, Staphylococcus aureus, and Salmonella Typhi. There is also some evidence suggesting that galangal root may provide protection against fungi, yeasts, and parasites. However, it’s important to note that most studies in this area are not comprehensive, and therefore, it’s always good to stay informed as more research unfolds.
Key Takeaway
A 100g serving of galanga provides 71 calories, with 85% from carbs and 6% from protein. The root is also rich in dietary fiber (2g), promoting digestive health and regular bowel movements. Galanga Contains HMP, a compound that reduces inflammation and provides potential pain relief. The essential oils in galangal combat microorganisms, thereby, extending food freshness. There is also potential in reducing infection risks, although findings from ongoing research will be crucial.
Other Potential Benefits
So far, we’ve already covered some impressive aspects of galangal. Let’s explore a bit more.
- Weight management: Galangal has been linked to weight management through various mechanisms. It may help suppress appetite due to its fiber content. Certain compounds in galangal may also contribute to an increased metabolic rate, potentially aiding in weight loss efforts.
- Cancer prevention: The antioxidants in the galanga root as well as its anti-inflammatory properties are associated with cancer prevention. Antioxidants help neutralize free radicals in the body, while the anti-inflammatory nature of galangal creates an environment less conducive to the growth of cancer cells.
- Blood sugar control: Galangal shows promise in this regard by potentially improving insulin sensitivity. This means that when you consume the plant, your body may respond more efficiently to insulin, the hormone responsible for regulating blood sugar. However, more research is needed to solidify these findings.
- Skin health: Finally, due to the neutralization of free radicals in the body, galangal consumption contributes to healthy skin. It’s worth noting that these properties can potentially slow down the aging process, supporting skin elasticity and preventing premature wrinkles.
Bottom Line
In this article, we’ve shown how the various nutritional benefits of galangal, from its anti-inflammatory properties to its gut-friendly fiber, offer a compelling case for inclusion in your diet.
Whether you’re looking to manage pain, boost digestion, or explore natural approaches to wellness, galangal may be worth a try. After all, its rich nutritional profile and historical use in traditional medicine make it a fascinating ingredient to explore
So, why not add a touch of galangal to your next meal and see how it empowers your well-being? You can learn more about galangal or purchase fresh and ethically sourced produce from FAVE Produce by checking out our product pages. We have a wide selection of fruits, herbs, spices, and vegetables that we’re sure would be of interest to you.
