Golden milk, also known as haldi doodh in Hindi or turmeric milk in popular culture, is a vibrant and historically rich beverage. This bright gold drink, stemming from yellow turmeric mixed into white milk, has been a part of Indian culture for centuries. 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.
What is Golden Milk?
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.
Nutritional Profile of Golden Milk
One bottle (360 gm or about 12 1/2 ounces) of coconut milk-based golden milk contains:
- Calories: 140
- Protein: 1 gram
- Fat: 8 grams
- Carbohydrates: 15 grams
- Fiber: Less than 1 gram
- Sugar: 10 grams
Golden milk is a good source of:
- Protein
- Antioxidants
- Curcumin (turmeric)
- Magnesium
- Calcium
- Potassium
Studies have shown that potassium is connected to a lower risk of stroke-associated mortality, and generally lower risk of cardiovascular disease.
Read also: Nutritional Profile of Rice Milk
Health Benefits of Golden Milk
Golden milk is reported to prevent against common ailments, including the common cold, inflammation, and upset stomach. Early research and some medical professionals have supported claims regarding the health benefits of golden milk. Turmeric or curcuma longa is an herb from India that has strong antioxidant properties. It is often used as a supplementary treatment to strengthen immunity. Traditionally, turmeric has been added to warm milk derived from animals or plants. For added health advantages, you can add spices such as ginger, clove, cinnamon, cardamom, and black pepper.
Here are some of the science-backed benefits of golden milk:
Reduced Inflammation
Turmeric is an excellent source of curcumin, the compound that gives turmeric its yellow color. Studies have linked curcumin to lower inflammation levels in patients, which can help reduce the risk of chronic diseases like heart disease, rheumatoid arthritis, and even cancer. Consuming turmeric regularly can help reduce inflammation in the body and significantly reduce symptoms of already-present inflammatory conditions.
The ingredients in golden milk have powerful anti-inflammatory properties. Chronic inflammation is thought to play a significant role in chronic diseases, including cancer, metabolic syndrome, Alzheimer’s, and heart disease. For this reason, diets rich in anti-inflammatory compounds may reduce your risk of these conditions. Research on ginger, cinnamon, and curcumin (the active ingredient in turmeric) shows that all three have potent anti-inflammatory properties. These anti-inflammatory effects may reduce joint pain from osteoarthritis and rheumatoid arthritis.
Improved Brain Health
Curcumin has also been linked to improved brain health and memory. Studies have connected regular curcumin consumption to increased levels of important brain compounds that help encourage growth and neural connections. Neural connections enable your brain to function properly. Higher levels of this compound may help reduce the risk of dementia and Alzheimer’s disease.
Read also: Milk on Carnivore: Benefits & Risks
Golden milk may be good for your brain, too. 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.
What’s more, cinnamon appears to reduce the symptoms of Parkinson’s disease and improve brain function in animal studies. Ginger may also boost brain function by improving reaction time and memory. Moreover, studies have shown that it appears to protect against age-related brain function loss.
Mood Enhancement
It appears that turmeric - more specifically, its active compound curcumin - may boost mood and reduce symptoms of depression. 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.
Heart Health
Heart disease is the worldwide leading cause of death. Interestingly, cinnamon, ginger, and turmeric - the key ingredients in golden milk - have all been linked to a lower risk of heart disease. Curcumin may improve the function of your blood vessel linings - known as endothelial function. Proper endothelial function is important for a healthy heart. These anti-inflammatory and antioxidant properties may also protect against heart disease.
Blood Sugar Control
The ingredients in golden milk, particularly ginger and cinnamon, may help lower blood sugar levels. Cinnamon seems to reduce the amount of glucose absorbed in the gut after a meal, which can further improve blood sugar regulation. Regularly adding small amounts of ginger to your diet may help lower fasting blood sugar levels by up to 12% and A1C by 10%. A small, daily dose of ginger may also lower hemoglobin A1C levels by up to 10% - a marker of long-term blood sugar management.
Read also: Paleo Diet and Milk
Cancer Prevention
Cancer is a disease marked by uncontrolled cell growth. In addition to conventional treatments, alternative anticancer remedies are being increasingly sought after. Interestingly, some research suggests that the spices used in golden milk may offer some benefits in this regard. Similarly, studies report that cinnamon compounds may help reduce cancer cell growth. Curcumin, the active ingredient in turmeric, regulates the immune system for anticancer effects and the down-regulation of various signaling pathways. Small-scale studies have reported a beneficial effect of turmeric on lung, skin, breast, prostate, and colon cancer. Additionally, it possesses characteristics that help dampen the adverse effects of chemotherapy in people already undergoing it.
Immune System Support
In India, golden milk is often used as a home remedy against colds. In fact, the yellow drink is touted for its immune-boosting properties. A review of studies suggests that curcumin is highly effective at inhibiting the growth of a wide variety of viruses. Similarly, animal studies indicate that cinnamaldehyde, the active compound in cinnamon, may prevent the growth of bacteria. In addition, an older review found that cinnamaldehyde and its derivatives are an effective antifungal agent, even against drug-resistant fungal strains. The ingredients in golden milk also have potent antioxidant and anti-inflammatory properties, which may strengthen your immune system.
Improved Digestion
Chronic indigestion, also known as dyspepsia, is characterized by pain and discomfort in the upper part of your stomach. Ginger, one of the ingredients in golden milk, may help relieve this condition by speeding up stomach emptying in people with dyspepsia. Research further shows that turmeric, another ingredient in golden milk, may help reduce indigestion symptoms. Turmeric may also improve fat digestion by increasing bile production by up to 62%. Finally, studies show that turmeric can help maintain proper digestion and prevent flare-ups in individuals with ulcerative colitis, an inflammatory digestive disorder resulting in ulcers in the gut. In research, ginger helped people with chronic dyspepsia by promoting stomach emptying. In different pilot research, taking turmeric helped with irritable bowel syndrome symptoms.
Strong Bones
Golden milk may contribute to a strong skeleton. Both cow’s and enriched plant milks are generally rich in calcium and vitamin D - two nutrients essential for building and maintaining strong bones. Vitamin D contributes to stronger bones by improving your gut’s ability to absorb calcium from your diet. Low levels of vitamin D in your body may thus lead to weak and brittle bones, even if your diet is rich in calcium.
Additional Benefits
- Provides headache relief: Turmeric helps reduce mucosal swelling and thins the viscid respiratory secretions.
- Kidney health: Cells in the filtering apparatus in the kidneys are often affected in cases of diabetes, painkiller medication abuse, and hypertension.
- Helps control pain: Milk supports bone health. Additionally, turmeric's anti-inflammatory qualities aid in reducing joint discomfort and inflammation.
- Antiaging ingredients: Curcumin is well known for its longevity benefits because it lowers the risk of cancer and heart disease. Golden milk slows aging and stops cell deterioration.
- May enhance skin health: Turmeric has historically been used to treat a variety of skin disorders. Skincare items such as skin gels and other cosmetics frequently contain curcumin as a component. The substance is proven to improve skin defense due to its antioxidant content. Additionally, turmeric milk's cinnamon encourages the creation of collagen.
- Possible aid in diabetes treatment: Turmeric curcumin can lower blood glucose levels, assisting in the treatment of diabetes. The substance aids in reducing liver problems brought on by diabetes. Inflammation and oxidative stress, two frequent issues connected to diabetes, are avoided by curcumin. Spices such as ginger and cinnamon were discovered in a study to have favorable effects on diabetes.
- Boosts reproductive health: Additionally, turmeric milk has antispasmodic qualities that reduce menstrual pain. Turmeric milk may benefit women who have endometriosis, leukorrhea, fibroids, or hormonal imbalances.
- Helps purify the blood: Milk with turmeric improves blood circulation. It removes any contaminants from the blood vessels and lymphatic system.
Golden Milk and 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.
Haldi doodh at night can help you lose weight. Haldi or turmeric is a powerful Indian super-food which has been used for centuries to heal ailments and has been proven to be a great form of alternative medicine. But, other than its medicinal and therapeutic properties, haldi doodh is great for weight loss as well. Turns out, if you consume haldi doodh every night, you can shed kilos more easily than you think. We all wonder as to what can be our post-dinner and before sleep drink or snack, something that does not add calories and satiates our bedtime hunger at the same time. Well, haldi doodh is your answer. Haldi or turmeric contains thermogenic properties which help in boosting our metabolism. This means that turmeric, just like its cousin ginger, contains shogaols and gingerols, which are thermogenic components responsible for burning calories by increasing metabolic activity. Haldi contains dietary fiber which helps in the prevention of weight gain and aids fat reduction. This means that when you consume haldi, with milk especially, it accelerates your weight loss. Protein is the one nutrient you need to keep in mind if you are aiming towards permanent weight loss. Since the protein and calcium content in milk is high and only complements the many properties of turmeric, haldi doodh before bedtime is a great option. The biggest hindrance in any one’s weight loss journey is bad digestion. Since we tend to leave out on major food groups to get ‘slim’ as a quick fix, we tend to get constipated. To get rid of this problem during your diet plan days, opt for haldi doodh. Haldi contains curcumin which prevents fat accumulation in our adipose tissue. The white adipose tissue in our body is the fat factory and fat storage site. And this fat storage site is what leads to obesity. Haldi can help get rid of this.
Turmeric, often referred to as the 'golden spice,' is a common ingredient in Asian cuisine. It possesses antioxidant, anti-inflammatory, and weight loss properties. Certain compounds within turmeric, most notably curcumin, can support weight management.
How Turmeric Aids Weight Loss:
- Curcumin and Weight Loss: In vitro studies have shown that curcumin can inhibit inflammatory markers, which are often elevated in overweight or obese individuals. Moreover, a review of 21 studies involving over 1,600 people linked curcumin intake to reductions in weight, BMI, and waist circumference. It also noted increases in adiponectin, a hormone that helps regulate metabolism.
- Addressing Underlying Causes: An increasing body of research has gone even further to explore the potential role of turmeric in weight loss. It shows potentially promising effects for weight loss by addressing chronic inflammation, metabolic disorders, and appetite control. Curcumin may address many of the causes listed above, and it might help with insulin resistance by reducing glucose metabolism, with inflammation by suppressing cytokines, and by helping burn adipose tissue.
- Metabolism Boost: When you think of metabolism, you might think back to that 'calories in, calories out' equation with some frustration. A high metabolism burns more calories than a low metabolism, even when the activity levels are the same. Some of the factors that contribute to a high metabolism are genetics, a higher level of muscle mass (which requires more calories to maintain), age, and medical conditions. It might also help increase metabolic control after a period of weight loss.
- Insulin Sensitivity: Another key benefit of curcumin is its potential ability to increase insulin sensitivity. If you have low insulin sensitivity, your body needs more insulin to maintain the right blood sugar level. Curcumin may help manage your insulin sensitivity by supporting PPARy in the body, which regulates insulin sensitivity, and by preventing the production of new fat cells via adipogenesis. Not only might it block the formation of some new fat cells, but it may also prevent fat tissue growth at the cellular level. It may even help convert white fat cells into brown fat cells.
- Appetite Control: There is another component that makes sustained weight loss hard: appetite. Curcumin has been shown to potentially increase serotonin in the brain by interfering with the serotonin regulator monoamine oxidase (MAO). But, this benefit may go beyond direct appetite suppression. If your body is resistant to leptin-that is, less sensitive to it-you can't accurately read satiety cues and may continue to feel hungry. Tumeric may help your body produce and release more peptide tyrosine-tyrosine (PYY), which can suppress your appetite.
Potential Risks and Side Effects
Because of the potency of curcumin, consuming too much golden milk may also have negative effects. 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. 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.
Generally, 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.
Safety and Side Effects of Turmeric
Generally, turmeric and curcumin are considered safe. Short-term studies show that using up to 8 grams of curcumin daily poses little risk to health. However, some people who take large doses of this compound may experience side effects such as allergic reactions, nausea, vomiting, stomach pain, constipation, skin rash, or diarrhea.
Conditions to Consider
Additionally, people with the following conditions should avoid turmeric supplements:
- Bleeding disorders: Turmeric can interfere with blood clotting, which can cause problems for people with bleeding disorders.
- Diabetes: These supplements may interact with diabetes medications and cause blood sugar to drop too low.
- Iron deficiency: Turmeric can interfere with the absorption of iron.
- Kidney stones: This spice is high in oxalates, which are compounds that can bind with calcium and contribute to the formation of kidney stones.
Pregnant women should avoid turmeric supplements. Talk to your doctor before using turmeric supplements regularly if you have any medical conditions, including gallbladder or kidney disease, bleeding disorders, diabetes, or immune system problems. Since turmeric can increase bleeding, stop using it at least two weeks before surgery. Additionally, some turmeric products may contain undisclosed additives, so it's best to choose a supplement that has been clearly certified. Curcumin may also interact with many drugs, including blood thinners, antibiotics, heart medications, antihistamines, and chemotherapy drugs.
How to Make Golden Milk at Home
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. Golden milk is easy to make at home. For a single serving of golden milk or about one cup, simply follow this recipe:
Ingredients:
- 1/2 cup (120ml) of an unsweetened milk of your choice
- 1 tsp of turmeric
- 1 small piece of grated fresh ginger or 1/2 tsp of ginger powder
- 1/2 tsp of cinnamon powder
- 1 pinch of ground black pepper
- 1 tsp of honey or maple syrup (optional)
Directions:
To make the golden milk, simply mix all ingredients in a small saucepan or pot and bring to a boil. Reduce the heat and simmer for about 10 minutes or until fragrant and flavorful. Strain the drink through a fine strainer into mugs and top with a pinch of cinnamon. Golden milk can also be made in advance and stored in your refrigerator for up to five days.
How to Use Turmeric
Turmeric is available in various forms, but the most common use is as a cooking spice. It's also found in drinks like turmeric ginger tea and golden milk, made by heating milk, turmeric, ginger, black pepper, and cinnamon. In Indian cuisine, turmeric is often consumed in tea with black pepper and other ingredients such as honey, ginger, olive oil, and coconut oil. That said, most human studies suggest that health benefits are only seen at higher doses, such as those found in turmeric extracts or curcumin supplements.
Turmeric is a plant, and its rhizome (or root) can be sliced up for cooking, dried and ground into a powder as a spice, or developed into juice or paste. Turmeric only contains between 2% and 8% curcumin. While this means there certainly could be benefits to taking turmeric-based curcumin supplements from a reliable source, there are also benefits to simply adding more turmeric to your diet in food and drinks. Healthy weight loss, as science increasingly shows, is supported best by healthy habits and whole foods in your diet.
Dosage Considerations
Most studies focused on turmeric extract doses ranging between 500 mg and 2,000 mg a day. These are extracts of around 95% curcumin, not just turmeric. Consuming 2,500 mg of culinary turmeric (slightly less than one teaspoon) gives you around 100 mg of curcumin, so you'd need around five teaspoons a day to start reaching the same level as studied supplements. You also need to make it bioavailable; curcumin isn't water-soluble, and that makes it hard for the body to absorb by itself. However, it is fat-soluble, so you can combine it with healthy fats. You can also mix it with black pepper for even more bioavailability.
Tips for Incorporating Turmeric into Your Diet
- Find easy ways to add more turmeric to your diet: Add more turmeric to your chicken soup, try some turmeric drinks, and experiment with our turmeric creamer.
- Take high-quality turmeric supplements for limited periods: Curcumin supplements contain concentrated doses of curcumin and can more easily help you reach the recommended 500-2,000 mg than dietary turmeric alone.
- Ease into it: Sudden dietary changes and supplementation cycles may cause side effects. High levels of turmeric extract can hurt your stomach.
- Keep bioavailability in mind: Curcumin is not water-soluble, and it doesn't get into the bloodstream easily. This can make your curcumin supplements virtually ineffective, especially if you eat them on an empty stomach. But you can increase the bioavailability of curcumin in turmeric by eating it with black pepper and healthy sources of fat like fish and avocado.
- Don't rely just on turmeric: Think of turmeric as a potential augmentation of your weight loss efforts, not the central element. Focus on lifestyle elements like a healthy diet, regular exercise, and plenty of sleep, and speak with your doctor if you believe you have chronic conditions or underlying medical issues that make fat loss a challenge.
Choosing a Turmeric Supplement
If turmeric supplements are the right fit for you, the next step is choosing the right turmeric supplement.
- Dosage: Exactly how much turmeric do you need for weight loss? Most studies focus on the results of people who take supplements between 500 and 2000 mg, so try to find supplements within this range. Too little, and you risk not actually reaching the potential beneficial effects.
- Concentration of Curcumin: Zero in on products that contain a high concentration of curcumin, with a composition of at least 95% curcuminoids.
- Purity and Quality: Focus on companies with extensive records-keeping and stringent tests for both purity and potency.
However, consider adding natural food sources of turmeric rather than solely relying on supplementation. Turmeric is a very versatile ingredient, and you can add the spice to soups, curries, tea recipes, and more. Incorporating turmeric into your daily diet allows you to get both curcumin and the other nutrients the plant has to offer.