Turmeric coffee is a beverage made with two superfoods and offers the combined health benefits of these two widely consumed ingredients. It blends the robust flavour and energising qualities of coffee with the medicinal benefits of turmeric. It can help with weight loss, boost immunity, improve digestion, and more. If you are one of them, there’s another version of coffee that you must give a try-turmeric coffee. Whether you want to spice up your coffee or trying to lose weight, you must try this delicious yet healthy drink.
What is Turmeric Coffee?
Turmeric coffee is a health-focused beverage that blends the robust flavour and energising qualities of coffee with the medicinal benefits of the golden-yellow spice-turmeric. “Haldi or turmeric contains curcumin, a potent bioactive compound with anti-inflammatory, antioxidant, and immune-boosting properties,” says dietitian Varsha Gorey. When paired with coffee, the combination creates a soothing and flavourful drink that offers both a morning energy kick and a myriad of health benefits. It is particularly appealing to people seeking a natural drink that supports wellness.
Health Benefits of Turmeric Coffee
Thanks to curcumin and other related compounds, called curcuminoids, found in turmeric, turmeric coffee offers many potential benefits.
Anti-Inflammatory Support
Curcumin in turmeric can help reduce inflammation throughout the body. Anti-inflammatory effect is a significant feature of curcumin, as per a research published in the Drug Design, Development And Therapy journal in 2021. Also, coffee may exert antioxidant and anti-inflammatory properties, according to a 2021 study published in the Nutrients journal. This can be beneficial for managing conditions like arthritis and muscle soreness. Curcumin may alleviate chronic inflammation, which links to chronic ailments like cancer, heart disease, type 2 diabetes, mental decline, and some digestive disorders.
Rich in Antioxidants
Both turmeric and coffee are loaded with antioxidants. “Coffee contains chlorogenic acid, which neutralises free radicals,” says the expert. Curcumin has antioxidant activity that can reduce the level of oxidative stress, according to a 2020 study published in the Antioxidants journal. Curcumin may help neutralize harmful free radical compounds, which cause cellular damage when they build up in high enough levels in your body. This powerful combination supports cellular repair and may reduce the risk of premature ageing.
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Boosts Immunity
Turmeric has been used in Ayurveda for centuries to strengthen immunity. “Its antibacterial, antiviral, and antifungal properties make it a great home remedy for fighting infections, colds, and seasonal flu,” says the expert. As for coffee, it plays a role in strengthening the immune system due to the presence of compounds such as chlorogenic acids, and cafestol, as per research published in Trends in Food Science & Technology in 2021. Turmeric may help your body more effectively ward off harmful pathogens by reducing inflammation and increasing antioxidant activity.
Improves Digestion
Turmeric stimulates bile production, which aids in the breakdown of fats and promotes smoother digestion. “When combined with coffee, it can help with stomach problems like bloating and indigestion while maintaining gut health,” says Gorey.
May Enhance Brain Health
“Caffeine in coffee improves focus and alertness, while curcumin helps prevent neurodegenerative diseases like Alzheimer’s and Parkinson’s by reducing brain inflammation and oxidative stress,” says the expert. Together, they can boost memory, mood, and overall cognitive function.
Promotes Healthy Skin
The anti-inflammatory and antibacterial properties of turmeric can reduce acne, soothe redness, and even skin tone. “Coffee, known to improve circulation, enhances the delivery of nutrients to skin cells, resulting in glowing skin,” says the expert.
May Help with Weight Loss
Turmeric coffee may help to cut down body fat. Curcumin intake can significantly decrease body weight, as per research published in Frontiers in Pharmacology in 2019. Similarly, caffeine in coffee may promote weight, and body fat reduction, according to a 2018 research published in the Critical Reviews In Food Science and Nutrition journal. Recent research has examined turmeric’s role in weight loss. In fact, a 2023 review suggests that curcumin may suppress particular inflammatory markers that play a role in obesity. These markers are typically elevated in people with excess weight or obesity. A 2022 review noted that curcumin is a promising natural compound that may help with weight loss; however, more studies are needed before turmeric can be recommended as a weight management or preventive measure.
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Pain Relief
Curcumin may reduce inflammatory and nerve pain. Many natural pain relief supplements feature curcumin as a key ingredient.
Maximizing Curcumin Absorption
Curcumin has low bioavailability, which means it does not get easily absorbed by the body,” says Gorey. To maximise its health benefits of this healthy drink, include these ingredients:
- Black pepper: Black pepper contains piperine, a natural compound that can enhance the absorption of curcumin.
- Healthy fats: Curcumin is fat-soluble, so combining it with a fat source like coconut oil, or full-fat milk improves its absorption. If you use skim milk or a low fat plant-based milk, add some coconut oil or butter to increase the fat content and improve curcumin absorption.
- Use warm or hot liquids: Heating turmeric activates curcumin, making it more bioavailable. Brewing turmeric directly in hot coffee or warming it with milk ensures better assimilation.
- Pair with spices: Cinnamon and ginger not only enhance flavour but also gel well with turmeric for better digestion and other health benefits.
How to Make Turmeric Coffee
Turmeric coffee is incredibly simple. You simply add turmeric - and other spices, if you like - to coffee to boost its health profile.
Ingredients:
- 1 cup of freshly brewed coffee
- ½ teaspoon turmeric powder
- A pinch of black pepper
- ½ teaspoon cinnamon powder
- 1 teaspoon coconut oil
- Milk or plant-based milk
Method:
- Brew your coffee using your preferred method (espresso, French press, or drip).
- In a small bowl, mix the turmeric powder, black pepper, and cinnamon.
- Add this mixture to the hot brewed coffee and stir well.
- For a creamy texture, add coconut oil and whisk or blend for a frothy finish.
- If desired, add warmed milk or plant-based milk for a latte-style drink.
- Serve hot.
Golden Milk Latte Recipe
Golden milk lattes are another drink made with turmeric. They may also contain other spices, such as ginger, black pepper, or cinnamon, and can contain coffee.
Kitchenware:
- Small saucepan
- Spoon
- Frothing wand (optional)
Ingredients:
- 1 cup (240 mL) of milk, dairy or plant-based
- 1/2 teaspoon (2 grams) of turmeric
- 1/4 teaspoon (1 gram) of black pepper
- 1/4 teaspoon (1 gram) of cinnamon
- 1/4 teaspoon (1 gram) of vanilla extract
- Optional: honey to taste
- Optional: 1-2 ounces (30-50 mL) of espresso or strong coffee
- Optional: 1/2 tablespoon (6 grams) of butter or coconut oil
Directions:
- In a small saucepan, heat the milk, turmeric, pepper, cinnamon, vanilla, optional coffee, and optional butter or oil on low.
- Whisk regularly until hot.
- Carefully transfer the latte to a large heat-safe mug and sweeten with honey to taste, if desired.
- Optional: For a frothy latte, transfer just a small amount of the drink to your mug and use a frothing wand to make it bubbly. Then, carefully fill the cup with the remainder of the latte.
Potential Side Effects of Turmeric Coffee
“A moderate intake of 1 cup of turmeric coffee daily is good enough. Use no more than half to one teaspoon of turmeric powder per serving to avoid overloading the body with curcumin,” says the expert. If you drink it in excess, it can lead to some side effects:
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- Digestive issues: Overconsumption of turmeric may cause nausea, diarrhoea, or stomach upset in sensitive individuals.
- Gallbladder problems: Turmeric stimulates bile production, which may exacerbate gallstones or other gallbladder issues.
- Allergic reactions: Rarely, some people may experience allergic reactions like rashes or skin irritation.
- Blood-thinning effect: Turmeric has natural blood-thinning properties and can interact with anticoagulant medications.
- Iron absorption: Excess turmeric may inhibit iron absorption, which could be problematic for people with anemia.
- Dehydration: Caffeine is a diuretic, so having this drink in excess can cause dehydration.
Precautions and Considerations
In general, turmeric and curcumin are considered safe. The World Health Organization (WHO) suggests a range of 0-3 mg per kilogram of body weight as a safe daily intake. Nonetheless, some people who take large doses of this compound may experience adverse effects, such as:
- allergic reactions
- nausea
- vomiting
- stomach pain
- constipation
- skin rash
- diarrhea
Also, those with the following conditions should avoid turmeric supplements:
- Bleeding disorders. Turmeric may hinder blood clotting, which may cause issues in people with bleeding disorders.
- Iron deficiency. Turmeric may hinder iron absorption.
- Kidney stones. This spice is high in oxalates, which are compounds that may bind to calcium and contribute to kidney stone formation.
Note that there’s insufficient evidence regarding the safety of these supplements among pregnant or breastfeeding people. Therefore, it’s recommended that they avoid them. Moreover, some turmeric products may contain filler ingredients not revealed on the label, so it’s best to choose a supplement that has been certified by a third party, such as NSF International or Informed Choice. A healthcare professional can help determine whether turmeric or curcumin supplements are right for you.