Golden milk, also referred to as turmeric latte or turmeric milk, that hails from India is trending and gaining immense popularity around the world.
You must have seen turmeric latte popping up at your local coffee café. While turmeric milk is a relatively new trend in Western cultures, it has been around for decades and is known for its excellent health benefits.
It is touted for its numerous health benefits and is widely used as an alternative medicine to waive off illness and boost immunity. This bright golden yellow drink is traditionally prepared by warming up cow’s milk, or more preferably nondairy (plant-based) milk, with turmeric and several other beneficial herbs, such as ginger and cinnamon.
Most herbs in golden milk have excellent anti-inflammatory and antioxidant properties.
In this article, you will learn about the health benefits of golden (turmeric) milk.
|Turmeric, also known as the golden spice of India, has been used for its exceptional medicinal purposes for decades.
However, there are still many lesser-known facts about turmeric, such as:
What Is Golden Milk?
Golden milk, also known as golden as golden milk or turmeric latte, is a traditional Indian drink prepared with turmeric and milk. While most people in Western cultures prefer turmeric latte made with nondairy (plant-based) milk, golden milk made with cow’s milk is also widely popular.
The milk owes its golden color to the turmeric, though you can even add several other spices, including ginger and cinnamon, to increase the medicinal value of the golden beverage.
The milk, regardless of its type (cow, coconut, almond, soy, etc.), serves as the vessel to consume the popular herb turmeric, which is known for its excellent medicinal values(2).
Most often, golden milk is used as a natural medicine to relieve the symptoms of sore throat, frequent colds, and gastrointestinal issues.
Nutritional Value of the Golden Milk
One cup of golden milk, prepared with a pinch of turmeric in reduced-fat milk, provides the following nutrients:
Golden Milk Benefits
Golden milk has been used for thousands of years for its exceptional medicinal values. It is one of the healthiest beverages around. Some of the health benefits of golden milk include:
- Reduces Inflammation
- Prevents Cell Damage
- Improves Mood
- Supports Brain Function and Improves Memory
- Lowers Blood Sugar Levels
- Boosts Your Immune System
- Improves Bone Health
- Promotes Digestion
- Prevents Heart Disease
- May Reduce the Risk of Cancer
1. Reduces Inflammation
The ingredients of golden milk, which are turmeric, ginger, and cinnamon, contain excellent anti-inflammatory properties.
The golden milk helps reduce inflammation to prevent or manage several health conditions, such as:
- Heart disease
- Alzheimer’s disease
- Metabolic syndrome
You can decrease swelling by including golden milk to your regular diet. A study of 45 individuals showed that taking 500 mg of curcumin was equivalent to taking 50 mg of a generic arthritis medication in terms of reducing the inflammation.
2. Prevents Cell Damage
The active compound of turmeric, curcumin exhibits excellent antioxidant effects. Several studies have found that antioxidants help our body in repairing cell damage, along with reducing the risk of numerous chronic diseases, including stroke and cancer.
For instance, a 2015 study showed that antioxidants in spices and foods have positive effects on decreasing cell damage.
3. Improves Mood
Several studies have proved that curcumin helps improve mood in individuals who consume it daily.
A study of 60 participants revealed that consuming curcumin supplements could aid in reducing symptoms in individuals with major depressive disorder.
The study concluded that curcumin showed significant improvements in the symptoms of depression when used with prescribed medications.
4. Supports Brain Function and Improves Memory
There is evidence that regular consumption of turmeric can help in improving brain function.
In lab tests on animals, the use of ginger and cinnamon, used in brewing golden milk, satisfactory improvements in brain function.
A recent study analyzed the effect of cinnamon on preserving specific-proteins associated with Parkinson’s disease. The researchers revealed that these proteins are associated with the common symptoms of Parkinson’s disease, such as tremors and memory loss.
[ Read: Benefits of Turmeric ]
5. Lowers Blood Sugar Levels
The ingredients in golden milk may help in regulating the blood sugar levels. Some studies have found that regular consumption of ginger may aid in reducing fasting blood sugar in individuals with type 2 diabetes.
In 2017, scientists conducted a placebo-controlled double-blind trial that supported these claims.
6. Boosts Your Immune System
Golden milk has been used for decades as a remedy to relieve the symptoms associated with common ailments such as a cold.
A recent string of studies has revealed that Turmeric exhibits excellent antifungal, antiviral, and antibacterial properties. Cinnamon and ginger are also widely-used home remedies for flu and a cold.
7. Improves Bone Health
Milk consists of calcium and vitamin D, which help build and maintain healthy bones.
The milk in turmeric latte contains a considerable amount of calcium, a necessary nutrient to maintain the right bone mineral density. Also, Vitamin D comes handy in absorbing calcium from foods.
Most people in Western cultures prepare golden milk with nondairy milk like almond and coconut milk. For this reason, you should opt for improved versions that include added nutrients.
8. Promotes Digestion
The golden milk may help support digestion. Because of the anti-inflammatory and anti-oxidant properties present in it, Turmeric aids in digestion. It is often considered as a digestion related healing agent in Ayurveda.
9. Prevents Heart Disease
Ginger, cinnamon, and curcumin: The three vital ingredients in golden latte have shown promising results in reducing the risk of cardiovascular diseases, including stroke and heart attacks.
Though, turmeric contains only 3% w/w of curcumin, which is not enough to reflect the benefits seen in the research.
Also, a critical study concluded that taking curcuminoids lowered the incident rate of heart attacks.
The incident rate plummeted from 30% seen in people with a placebo to around 13% in people taking the curcuminoids.
[ Read: Natural Remedies for Heart Disease ]
10. May Reduce the Risk of Cancer
Several studies have revealed that the three main ingredients in golden milk have positive effects in decreasing the risk of cancer. However, most of these studies were limited or non-definitive and, therefore, further research is required to verify the claims.
How to Prepare Golden Milk?
Golden latte is readily available in coffee shops, grocery stores, health stores, and online. However, you can quickly prepare it at home.
Ingredients you will need:
- A ½ cup of nondairy (plant-based) milk, such as almond or coconut milk
- 1 teaspoon of turmeric
- 1/2 teaspoon of ground cinnamon
- 1 tablespoon of grated fresh ginger or 1/2 teaspoon of ginger powder
- 1 teaspoon of honey
- 1 pinch ground black pepper
How to Make Golden Milk at Home?
- Mix all the ingredients in a large bowl.
- Let the mixture boil on moderate flame, then simmer it for 10 minutes till it starts releasing a soothing aroma.
- Strain the milk using a fine strainer for removing the spices.
- It can be kept in a refrigerator and will stay fresh for nearly five days.
Now that you the recipe with you, its easy to have a cuppa at any time of the day. However, golden milk must be regarded as a complementary health drink, and it should not be considered as a substitute for medical treatments. If you are concerned about the uses and side effects of golden milk, consult a registered medical practitioner or dietician to discuss your options.