Golden milk, also known as turmeric latte, is a beverage made with turmeric, spices, and sometimes milk. It has become popular in recent years due to its many touted health benefits. In this article, we’ll explore what golden milk is, its ingredients, health benefits, how to make it, and some delicious recipe ideas.
What is Golden Milk?
Golden milk is a warm, comforting beverage that originated in India. It’s made by warming milk or a non-dairy milk alternative with turmeric and other spices such as cinnamon, ginger, black pepper, and sometimes sweeteners like honey or maple syrup.
The key ingredient in golden milk is turmeric. Turmeric is a bright yellow spice that comes from the turmeric plant. It has been used for centuries in India and other parts of Asia as a culinary spice and medicinal herb. The main active compound in turmeric is curcumin, which has powerful anti-inflammatory and antioxidant properties.
When turmeric is combined with milk and warming spices, it makes a delicious beverage that has many research-backed health benefits. That’s why golden milk has become such a popular functional drink worldwide.
History of Golden Milk
Golden milk has centuries-old roots in ancient Indian medical traditions. In India, turmeric has long been used as a remedy for various ailments such as coughs, colds, and digestive issues. Warm milk mixed with turmeric and other Ayurvedic spices was felt to enhance the healing properties of the turmeric.
While the exact origins are unclear, golden milk appears to have traditional roots in South Asian countries like India, Thailand, and Malaysia. It’s thought that golden milk may date back thousands of years to the Vedic period of India between 1500-500 BCE.
In recent decades, as interest in functional beverages and holistic wellness has grown globally, golden milk has exploded in popularity worldwide. It’s now enjoyed from America to Europe to Australia as a comforting, anti-inflammatory drink with numerous benefits.
Benefits of Golden Milk
Golden milk is touted to offer a wide array of health benefits. Here are some of the top evidence-based health benefits of drinking golden milk regularly:
Reduces Inflammation
Chronic inflammation is linked to multiple diseases and aging. The curcumin in turmeric has potent anti-inflammatory properties that may help reduce inflammation throughout the body.
Improves Joint Health
Research shows that curcumin can help improve symptoms of joint issues like arthritis. The anti-inflammatory effects appear beneficial for reducing joint pain and stiffness.
Supports Digestion
Warm golden milk has traditional uses as a digestive aid. Turmeric may help reduce gas, bloating, and other stomach issues.
Boosts Immunity
The antioxidants and nutrients in turmeric, ginger, and cinnamon can help strengthen the immune system and prevent illnesses like colds and flu.
Enhances Brain Function
Curcumin may boost levels of BDNF (brain-derived neurotrophic factor), which helps stimulate brain cell growth and learning capabilities.
Promotes Heart Health
Golden milk ingredients like turmeric and ginger have been found in studies to improve cholesterol levels and other heart disease risk factors.
Helps Detoxification
Some research indicates that curcumin may aid the liver’s natural detoxification processes to remove waste and toxins more efficiently.
Provides Antioxidants
Turmeric, cinnamon, ginger, and pepper are all high in antioxidants that neutralize damaging free radicals and prevent oxidative stress-related damage.
May Aid Depression
Early studies show that curcumin has potential as a supplement for depression and anxiety when used alongside antidepressant medications.
Supports Skin Health
The anti-inflammatory compounds in golden milk ingredients can help reduce acne, eczema, rosacea, and signs of premature aging like wrinkles.
Golden Milk Ingredients
Golden milk contains just a handful of main ingredients. Let’s look closely at each ingredient and why it’s included in golden milk recipes:
Turmeric
Turmeric is the star ingredient in golden milk. It gives the drink its color and most of its health benefits. Turmeric root contains a rich supply of curcumin, a powerful therapeutic compound studied extensively for its anti-inflammatory and antioxidant properties.
Milk
Milk is traditionally used as the base for golden milk. Any type of milk can be used such as cow’s milk, goat milk, nut milks like almond milk or coconut milk, oat milk, and more. For those avoiding dairy, nut milks make an easy swap.
Ground Spices
Many golden milk recipes include a blend of warming, aromatic spices like cinnamon, ginger, cardamom, black pepper, and nutmeg. These ground spices add flavor depth and additional health benefits.
Sweetener
Most golden milk recipes involve a touch of sweetness to balance the strong turmeric flavor. Popular options are honey, maple syrup, dates, or agave nectar. Stevia can also be used by those avoiding sugar.
Coconut Oil or Ghee
For a creamy texture and added healthy fats, golden milk often includes coconut oil or ghee (clarified butter). Both work wonderfully to make the drink more satisfying.
Pepper
Though just a small pinch, black pepper is an essential part of golden milk. Piperine, a compound in black pepper, is thought to boost the absorption and bioavailability of curcumin in the body.
Optional Boosts
You can also customize your golden milk with unique superfood boosts like maca, ashwagandha, reishi mushroom powder, or collagen peptides for extra nutrients and health benefits.
How to Make Golden Milk
One of the great things about golden milk is how quick and easy it is to whip up. Here is an overview of the basic process:
Ingredients
- 2 cups milk of choice
- 1 tsp turmeric
- 1-2 tsp coconut oil or ghee
- 1 tsp honey or maple syrup, to taste
- 1/2 tsp cinnamon
- Pinch of black pepper
- Optional: 1/2 tsp ginger, cardamom, or other spices
Instructions
- Add all ingredients into a small saucepan
- Whisk together until well combined
- Heat over medium heat until warmed through, about 5 minutes
- Transfer to mug and enjoy!
Be sure not to boil the milk, just gently heat until it reaches your desired temperature. The healthy fats in the coconut oil or ghee will also emulsify and incorporate better without boiling.
Creamier Method
For an extra creamy golden milk, you can blend up the ingredients:
- Combine all ingredients in a high speed blender
- Blend on high until frothy and well combined, about 30 seconds
- Pour into small saucepan and gently heat through if desired
- Pour into mugs and enjoy
To Make Ahead
You can also make larger batches of golden milk ahead of time. Here are some tips:
- Use 1 cup non-dairy milk + 1 tbsp coconut oil + spices listed above
- Combine in a blender or whisk together in a bowl
- Transfer mixture to a glass jar or other container
- Refrigerate for up to 4-5 days
- To serve, heat 2-3 tbsp mix with 1 cup milk
7 Golden Milk Recipes
Ready to start sipping this anti-inflammatory elixir? Here are 7 delicious golden milk recipes to try:
1. Basic Golden Milk
This simple recipe uses just a few ingredients for classic golden milk flavor.
Ingredients:
- 2 cups almond milk
- 1 tsp turmeric
- 1 tsp coconut oil
- 1/2 tsp cinnamon
- Pinch of black pepper
- 1 tsp honey
2. Spiced Golden Milk
Warm up with extra ground spices like ginger, cardamom, and nutmeg.
Ingredients:
- 2 cups coconut milk
- 1 tsp turmeric
- 1 tsp ghee
- 1/2 tsp cinnamon
- 1/4 tsp ginger
- 1/4 tsp cardamom
- Pinch of black pepper and nutmeg
3. Iced Golden Milk
For a refreshing twist, pour over ice and add a splash of coconut water.
Ingredients:
- 1/2 cup golden milk concentrate
- 1 1/2 cups almond milk
- 1/4 cup coconut water
- Ice cubes
4. Turmeric Tea Latte
Substitute strong black tea for the milk for bold flavor.
Ingredients:
- 2 cups brewed black tea
- 1 tsp turmeric
- 1 tsp coconut oil or ghee
- 1 tsp honey
- Pinch of black pepper
5. Pumpkin Spice Golden Milk
Pumpkin spice takes golden milk to a cozy, autumnal place.
Ingredients:
- 2 cups almond milk
- 1 tsp turmeric
- 1 tsp coconut oil
- 1/2 tsp cinnamon
- 1/4 tsp ginger
- Pinch of clove and nutmeg
6. Lavender Golden Milk
Soothing lavender complements the earthy turmeric beautifully.
Ingredients:
- 2 cups hemp milk
- 1 tsp turmeric
- 1 tsp ghee
- 1 tbsp dried lavender buds
- 1 tsp honey
7. Matcha Golden Milk
Get an antioxidant boost from green tea matcha powder.
Ingredients:
- 2 cups oat milk
- 1 tsp turmeric
- 1 tsp coconut oil
- 1 tsp matcha powder
- 1 tsp honey
Tips for Making Golden Milk
Here are some helpful tips for making delicious golden milk at home:
- Use full-fat coconut milk or whole dairy milk for a creamy drink.
- Add a pinch of black pepper to amp up the bioavailability of the turmeric.
- Heat the milk gently to preserve the nutrients and spices.
- Blend the ingredients for a frothy, smooth beverage.
- Sweeten to taste with honey, maple syrup, or other natural sweeteners.
- Store golden milk concentrate in the fridge for up to a week.
- Try different spice blends like ginger, cinnamon, cardamom, and nutmeg.
- Add a scoop of collagen for extra protein and gut healing.
Common Questions
Does golden milk help you sleep?
The anti-inflammatory spices and soothing warmth of golden milk may help relax the body and improve sleep quality. Drink a cup about an hour before bed for the best effects.
Is golden milk good for weight loss?
Some research has found that curcumin, the active compound in turmeric, may potentially help reduce inflammation involved in obesity and metabolic syndrome. More studies are needed.
Can I drink golden milk every day?
Yes, drinking a cup of golden milk 1-2 times per day is safe for most people. Turmeric has an excellent safety profile without many reported side effects.
Is golden milk AIP friendly?
Golden milk is generally considered Autoimmune Protocol (AIP) friendly, as long as coconut products are allowed on the specific diet plan. Always check with your healthcare provider.
Can golden milk be made vegan?
Absolutely! Golden milk is easy to make fully plant-based by using non-dairy milks like almond, coconut, oat, or soy milk in place of dairy milk.
Golden Milk Precautions
Golden milk is very safe for most people, but here are some precautions to keep in mind:
- Turmeric may interact with blood thinners, stomach acid reducers, and diabetes drugs. Speak with your doctor first.
- Avoid drinking large amounts when pregnant or breastfeeding until more research is available.
- Turmeric may cause upset stomach or diarrhea in some individuals.
- Turmeric can temporarily stain skin, nails, and countertops yellow-orange.
Conclusion
With its comforting flavor and research-backed health benefits, golden milk is a fantastic functional beverage to work into your routine. It’s simple to customize to your tastes and needs. Anytime you need an anti-inflammatory boost or want to unwind in the evening, whip up a mug of this ancient elixir turned modern superdrink.