Turmeric Milk, also known as Golden Milk, is an Indian drink that has gained popularity in the western world in the last decade or so. Golden milk, also known as haldi doodh in Hindi or as turmeric milk in popular culture, is a drink with a lot of history. It has been a part of Indian culture for centuries. It is a warm tonic with spicy undertones meant to nourish, protect, and has a pleasant taste. In India, many consume this creamy and comforting drink at bedtime, and not just when they are unwell. Sometimes, a sweetened version is also given to kids to help them sleep better. Across the globe, health aficionados and people looking for alternative and natural remedies have begun adopting this milk drink. Creative versions are turning up everywhere and some are far removed from the original turmeric milk tonic. Someone in the US has even created a Indian meets Chinese health drink using turmeric and pepper powder along with goji berries and coconut butter in milk.
This article explores the traditional recipe, its variations, potential health benefits, and how it can be incorporated into a balanced lifestyle, potentially aiding in weight loss.
The Roots of Golden Milk: A Traditional Ayurvedic Beverage
Turmeric has been used as medicine in India for over 5000 years. Archeological digs in Delhi found pots with traces of ginger, turmeric and garlic dating back to 2500 BC. From 500 BC, turmeric became an important medicinal plant under Ayurveda traditions. Ayurveda places high emphasis on both Sattvic - pure and simple foods and Ojas - vitality enhancing foods. Even modern food scientists recommended warm milk as a comforting and sleep-inducing bedtime beverage. Turmeric milk is simply one of the many ways Indians have included ayurvedic practices in everyday life, even thousands of years later.
Turmeric Milk is a traditional Indian beverage made by mixing turmeric root and crushed long pepper known as pipli into hot or warm full fat milk. The main compound in turmeric is curcumin. Piperine, the compound found in long pepper was believed to enhance the bioavailability of curcumin in turmeric. Traditionally fresh turmeric root is used to make haldi doodh. Sometimes other medicinal spices like cinnamon, nutmeg or ginger are added to the milk. Occasionally we also use this Chai Spice for a complex and more depth of flavors. Some prefer it sweetened with a bit of honey or jaggery. There are numerous ways to make the soothing and frothy haldi ka doodh - plain, spiced, sweetened, not to mention, the increasingly cherished lattes and turmeric chai.
Crafting the Perfect Cup: The Golden Milk Recipe
The drink is bright gold, stemming from yellow turmeric mixed into white milk. Its striking appearance has made it a common sight at niche cafés listed as a “turmeric latte” and at specialty grocery stores around the country in recent years. There are plenty of ways to make golden milk. The basic recipe involves combining animal or plant milk, turmeric, cinnamon, ginger, and some kind of sweetener. Some recipes also include black pepper, nutmeg, or other spices and sweeteners. The mixture is heated to provide a warm, soothing drink.
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My recipe is very simple. It contains only 3 ingredients and is easy to make. Add healing spices like turmeric and pepper powder to warm whole milk (not very hot). Turmeric is added to full fat (whole) milk to avoid dehydration because milk has a high hydration index. Indians consider turmeric milk to be safe for kids and toddlers too. You can have this golden yellow-colored nourishing drink anytime you need an immunity booster or seek to brighten your mood.
Simple Golden Milk Recipe:
- Bring milk to a boil. In India many people use raw milk, so the milk is boiled first. Pour milk to a pot and bring it to a gentle boil. If you want to use all the other optional spices, add them and boil for 2 mins. Then turn off and cool down the milk to a slightly hot temperature.
- Allow the milk to cool down a bit. When the milk is slightly hot, add ground black pepper (powder) and turmeric powder or turmeric paste made from fresh root.
- Stir well until the turmeric blends well with milk. Mix well with a spoon and transfer to a cup. You may filter/strain the milk if you use other whole spices. Add sweetener if required. Turmeric milk works best when consumed warm.
Tips for Preparation:
- Fresh vs. Powdered Turmeric: Fresh turmeric root is more effective than ground powder. But finding a organic fresh root is hard. You can grate the root and add it to hot milk and let it steep for a while. Then consume it. To use the dried root, rinse it thoroughly. You can grate it and use or alternately rub it against a flat stone with few drops of clean water. Special flat stone tables are available which are used for rubbing sandal wood and turmeric root.
- Spice Variations: Traditionally turmeric milk is made with just milk, turmeric and black pepper. But a lot of people also add many other crushed spices for flavor or for more suitability. Depending on your body condition you may use them. On occasions I also use this Chai Spice for a more complex and fragrant flavors.
- Sweeteners: Also traditional Ayurvedic turmeric milk does not use sugar or any kind of sweetener. Use only if you can’t really drink without added sugar.
Health Benefits of Golden Milk: A Science-Backed Approach
Golden milk contains antioxidant and anti-inflammatory compounds, which may offer health benefits, including protection against certain diseases. The key ingredient in golden milk is turmeric, a yellow spice popular in Asian cuisine, which gives curry its yellow color. Curcumin, the active component in turmeric, has been used in Ayurvedic medicine for centuries due to its strong antioxidant properties.
The potential benefits of golden milk include:
- Reducing inflammation: Golden milk’s ingredients, which are ginger, cinnamon, and turmeric, contain anti-inflammatory properties. A person may reduce inflammation by adding golden milk to their regular diet. For example, a small study of 45 participants showed that consuming 500 milligrams (mg) of curcumin was as effective as taking 50 mg of a common arthritis medication at reducing inflammation. Curcumin is the active component in turmeric. Reducing inflammation can help prevent or manage conditions including heart disease, cancer, arthritis, Alzheimer’s disease, metabolic syndrome.
- Preventing cell damage: Curcumin also has antioxidant properties. Antioxidants are compounds that fight cell damage, protecting your body from oxidative stress. They’re essential to the functioning of your cells, and studies regularly show that diets rich in antioxidants may help lower your risk of infections and disease. Some studies have shown that antioxidants can help a person’s body repair cell damage and help reduce the risk of many illnesses. For example, one 2015 study found that antioxidants in foods and spices have a positive effect on reducing cell damage.
- Improving mood: There is evidence to suggest that curcumin can help improve mood in people who consume it regularly. A small study consisting of 60 participants found that taking curcumin supplements could help reduce symptoms in people with major depressive disorder. Those taking both curcumin and antidepressant drugs saw the most significant improvement. However, more research is necessary to determine its efficacy and the right doses, as the authors of the study also said that the results were not statistically significant. Depression may also be linked to low levels of brain-derived neurotrophic factor (BDNF). As curcumin appears to boost levels of BDNF, it may have the potential to reduce symptoms of depression.
- Supporting brain function and improving memory: Some older studies have suggested that turmeric may help improve brain function, but more recent research is necessary to fully prove its effectiveness. Studies show that curcumin may increase levels of brain-derived neurotrophic factor (BDNF). BDNF is a compound that helps your brain form new connections and promotes the growth of brain cells. Low levels of BDNF may be linked to brain disorders, including Alzheimer’s disease. Other ingredients may provide benefits as well. For instance, one hallmark of Alzheimer’s is the accumulation of a specific protein in the brain called the tau protein. Studies suggest that compounds in cinnamon may help reduce this buildup. Ginger and cinnamon, the ingredients in golden milk, have shown some promise in animal studies. For example, one study looked at cinnamon’s effect on preserving specific proteins related to Parkinson’s disease. These proteins are protective against its symptoms, such as memory loss and tremors. That said, further human research is needed to fully understand the effects of these ingredients on memory and brain function.
- Preventing heart disease: The three major ingredients in golden milk have all shown some promise in helping reduce the risk of heart disease. However, the studies tend to be small and limited. Also, the amount of each ingredient present in golden milk may not be enough to fully show the benefits found in research. One small study showed that those taking curcuminoids had a lower incident rate of myocardial infarction events, such as heart attack, after coronary artery bypass surgery. The rate fell from 30 percent in the placebo group to about 13 percent in the curcuminoid group. More research is still needed to prove these findings, however. Cinnamon, ginger, and turmeric - the key ingredients in golden milk - have all been linked to a lower risk of heart disease.
- Possibly reducing the risk of cancer: Older studies on ginger, cinnamon, and curcumin show that they may have some effects on reducing the risk of cancer. While many alternative health sites repeat these claims, most studies are limited, older, done in test tubes, and not definitive. It is unlikely that the small amounts of these spices in golden milk would have an impact on cancer risk. However, more research is necessary to find definitive results.
- Lowering blood sugar levels: Similarly to possibly reducing the risk of cancer, more research is necessary to show that the ingredients in golden milk can help lower blood sugar. Some research has found that consuming ginger may help reduce fasting blood sugar in people with type 2 diabetes. A 2017 double-blind placebo-controlled trial supported these results. The scientists divided 50 participants with type 2 diabetes into two groups. For 10 weeks, one group took 2,000 mg of ginger per day, while the other group took a placebo. At the end of the trial, the researchers found that the ginger had significantly reduced the participants’ fasting blood sugar levels. The ingredients in golden milk, particularly ginger and cinnamon, may help lower blood sugar levels.
- Boosting the immune system: People tend to use golden milk to help fight common illnesses, such as the cold. One review of studies found that curcumin contains antibacterial, antiviral, and antifungal properties that can help a person better fight infections. Ginger and cinnamon are also common home remedies for colds and flus. The ingredients in golden milk also have potent antioxidant and anti-inflammatory properties, which may strengthen your immune system.
- Improving bone health: Many enriched plant-based milks contain vitamin D and calcium, which are very beneficial to bone health. Calcium is a necessary nutrient for maintaining bone health. Vitamin D helps the body absorb calcium from foods. People tend to make golden milk using nondairy milks such as coconut milk. For this reason, people should be sure to find enriched versions that contain additional nutrients to gain this benefit. Golden milk may contribute to a strong skeleton.
- Aiding digestion: The ginger present in golden milk may help aid digestion. Ginger is a common home remedy for nausea and vomiting. Research supports this. For example, one study in people with chemotherapy-induced nausea found ginger to be an effective and low-risk way to reduce symptoms. Golden milk may improve digestive health.
Golden Milk and Weight Loss: Exploring the Connection
Can a savory spice that’s probably in your kitchen cabinet right now help you lose weight? That’s the promise of golden milk, also known as the turmeric latte. This warm, comforting beverage that features this spice has become popular on social media for its rumored potential to support weight loss.
Promotes weight loss: Obesity is a serious lifestyle disorder in many nations, and being overweight or obese is a health concern. Many of us struggle with our weight, and losing weight is a difficult and long process. Your power beverages for your weight loss journey could be turmeric milk. Anti-inflammatory, antioxidant, and essential fatty acid-rich turmeric and milk are combined. This causes the body to produce heat, which promotes the breakdown of stored fat and speeds up weight loss.
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Turmeric contains curcumin, which can help reduce inflammation and stabilize blood sugar while boosting metabolism to help people lose weight.
Animal studies suggest that curcumin can slightly increase calorie burning by encouraging the body to produce more heat (a process called thermogenesis). In theory, this could help with weight loss-but only at much higher doses than you’d get in a beverage. On top of that, curcumin isn’t very bioavailable, meaning it’s hard for your body to absorb and keep in the bloodstream.
Potential Risks and Considerations
Because of the potency of curcumin, consuming too much golden milk may also have negative effects. Consider the following before preparing or drinking golden milk.
- Stomach Distress: While curcumin may help some people who have an upset stomach, it can also be the cause of an upset stomach for others. The same studies that point to curcumin’s benefits in moderation also show that it can lead to stomach cramping and diarrhea in large amounts. People who consumed between half a gram and 12 grams of pure curcumin have reported cramps, stomach distress, and nausea. However, turmeric is not made of pure curcumin. Ground turmeric is only about 3% curcumin, so to consume half a gram of curcumin, you’d need to consume at least 17 grams of turmeric daily. Most golden milk recipes call for much less than that per serving. Keeping your golden milk consumption to one serving a day can help you avoid unpleasant side effects from too much curcumin.
- Trigger Allergies: If you aren’t making golden milk yourself, you should pay attention to the label. Though buying golden milk from a store or a café may be easier than making it at home, it can be dangerous for people with food allergies or intolerances. People with soy or nut allergies should avoid many kinds of shelf-stable golden milk. Most shelf-stable golden milk is made with plant milks such as almond milk, cashew milk, or soy milk. Even if the golden milk itself is made with ingredients that are safe for you to consume, the plant milk may have been made in a facility that processes other plant milks that trigger your allergies. Similarly, people who are allergic to dairy or who live with lactose intolerance should be cautious around manufactured golden milk. Read the label carefully to check for dairy, especially in refrigerated golden milk. This can help you avoid drinking anything that will cause your body to react negatively. Making your own golden milk at home can help you ensure that it’s safe and healthy. You can choose your preferred base milk, you can control the amount of turmeric that goes into the drink, and you can sweeten it to your liking.
- Can make kidney stones worse: Two percent of the oxalate in turmeric is oxalate. In people who are predisposed, this can worsen kidney stones or produce them in large doses.
- Might lead to iron deficiency: Iron absorption may be hampered by too much turmeric.
- Could reduce blood sugar levels much too much: There is a lack of direct studies in this area; however, some research suggests that if combined and consumed with antidiabetic medicine, turmeric milk may drop blood sugar levels way too much. High daily doses of turmeric can increase blood pressure.
Although golden milk may have health benefits, it should be noted that it shouldn't be used in place of prescription medications.
Incorporating Golden Milk into Your Diet and Lifestyle
There’s no proven “best” time to drink golden milk; it’s more about what works for you. Many enjoy it before bed because research suggests dairy milk may support better sleep. Others prefer it in the morning as a soothing, caffeine-free start. For most people, yes-drinking golden milk every night is considered safe, especially if you’re making it with moderate amounts of turmeric and without excessive added sugar.
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Golden milk can be a tasty, soothing addition to a healthy lifestyle, especially when you skip the extra sweeteners. If you want your diet to be grounded in science, Noom has a plan for you. And if you’re curious about whether weight loss medication could be part of your strategy, see if you qualify for Noom Med.