Golden milk powder, also known as turmeric latte powder, has become a popular health drink and medicinal remedy. But what exactly is golden milk powder made of? This healing elixir contains several beneficial ingredients that provide a variety of health benefits.
Turmeric
The star ingredient in golden milk powder is turmeric. Turmeric is a yellow spice that comes from the root of the Curcuma longa plant. It has been used for centuries in Ayurvedic medicine and South Asian cuisine. Turmeric contains curcumin, a compound that has powerful anti-inflammatory, antioxidant, and antiseptic properties. Research has shown that curcumin can help reduce inflammation, improve immunity, and protect against chronic diseases like cancer, Alzheimer’s, and heart disease.
Turmeric makes up the bulk of most golden milk powder blends. It gives the powder its vibrant golden color and provides most of the associated health benefits. Golden milk powders typically contain between 1-5 grams of turmeric per serving. Consuming turmeric as part of golden milk makes it easier for the body to absorb and utilize curcumin.
Black Pepper
Most golden milk powders also contain black pepper. Black pepper contains a compound called piperine that enhances bioavailability and absorption of curcumin. Studies have found that combining curcumin with piperine can increase curcumin absorption by up to 2000%. Many golden milk blends add a dash of black pepper to help maximize curcumin’s anti-inflammatory and antioxidant potential.
Coconut Milk Powder
Coconut milk powder helps give golden milk its rich, creamy texture. It also adds a touch of natural sweetness. Coconut milk powder is made from dried, ground coconut meat. It is high in healthy fats and electrolytes like potassium, magnesium, and manganese. Coconut milk powder makes golden milk more palatable and provides extra nourishment.
Spices and Sweeteners
Other spices and ingredients are often added to golden milk powder for extra flavor and health benefits. Common additions include:
- Ginger: Anti-nausea and digestion aid
- Cinnamon: Antioxidant and blood sugar stabilizer
- Cardamom: Aids digestion and detoxification
- Cloves: Antioxidant and anti-inflammatory
- Nutmeg: Pain relief and blood sugar control
- Vanilla: Flavor enhancer
- Honey: Natural sweetener and antibacterial
These spices complement the earthy flavor of turmeric and provide their own set of nutrients and plant compounds. Their addition makes golden milk powder a more complex and palatable blend.
Types of Golden Milk Powder
There are a few main types of golden milk powder:
Plain Turmeric Powder
The simplest form is plain turmeric powder. This consists of ground turmeric root and nothing else. It has a bright yellow color and strong earthy, bitter taste. Plain turmeric powder is very affordable and easy to find. But it is also the most medicinal tasting and difficult to drink on its own. It is best mixed into smoothies, baked goods, or non-dairy milk.
Turmeric Latte Mixes
Pre-made turmeric latte mixes or “golden milk powders” combine turmeric with coconut milk powder, black pepper, and often ginger, cinnamon, cardamom, and other spices for flavor. These blends are specially formulated to make a creamy and spiced turmeric latte or “golden milk” by mixing with hot water or milk. The additional ingredients improve the flavor of turmeric and enhance the bioavailability of curcumin.
Turmeric Herbal Tea
Some golden milk powders are made in the form of turmeric herbal tea bags. These contain turmeric, black pepper, and other herbs like lemon verbena, ginger, or lemongrass blended for flavor. The ingredients are wrapped in dissolvable tea bags that can be steeped in hot water for quick and easy turmeric tea.
Benefits of Golden Milk Ingredients
Below is a summary of some of the top benefits provided by key golden milk ingredients:
| Ingredient | Benefits |
|---|---|
| Turmeric | Reduces inflammation, boosts antioxidant levels, improves brain function, promotes heart health, aids detoxification |
| Black Pepper | Increases absorption of curcumin, antioxidant, antimicrobial properties |
| Coconut Milk Powder | Healthy fats, electrolytes, improves texture and flavor |
| Ginger | Aids digestion, reduces nausea, anti-inflammatory |
| Cinnamon | Regulates blood sugar, antioxidant, anti-inflammatory |
| Cardamom | Aids digestion, detoxification, antioxidant |
How to Make Golden Milk from Powder
Golden milk powder makes it quick and easy to whip up a creamy, spiced turmeric drink at home. Here is a simple golden milk recipe:
Ingredients
- 1-2 tsp golden milk powder
- 1 cup hot water, milk, or non-dairy milk
- Honey or sweetener (optional)
Instructions
- Heat water, milk, or non-dairy milk in a small pot over medium heat until steaming but not boiling.
- Add 1-2 teaspoons of golden milk powder and whisk until fully dissolved.
- Sweeten with honey or another sweetener if desired.
- Pour golden milk into a mug and enjoy!
For a frothier latte-style drink, blend using a milk frother or blender until foamy. Top with a dash of cinnamon or cocoa powder for extra flair.
Buying Golden Milk Powder
When purchasing golden milk powder, look for products with minimal ingredients. The main components should be turmeric, coconut milk powder, black pepper, and ginger or other spices for flavor. Avoid blends with unnecessary fillers, sugars, and preservatives. The color should be a vibrant golden orange. The powder should smell earthy, pungent, and aromatic when the package is opened.
Turmeric latte mixes can be found in the tea and coffee aisle or spice section of most major grocery stores, health food stores, and online retailers like Amazon. Some reputable brands to look for include Gaia Herbs, Nature’s Answer, Organic India, and Numi. Plain turmeric powder can be found in the spice aisle of any grocery store. Opt for organic turmeric whenever possible.
Golden milk powder is also very easy and affordable to make at home. You can DIY your own blend by combining ingredients like turmeric powder, coconut milk powder, ginger, cinnamon, and black pepper. Customizing your own golden milk powder allows you to control the ingredients and tailor it to your taste and health needs.
Precautions
Golden milk is safe for most people to consume in moderation. However, there are some precautions to be aware of:
- Start with small amounts like 1/2 tsp and work up slowly to assess tolerance.
- Avoid consuming large amounts on an empty stomach, as turmeric can cause mild stomach upset.
- Turmeric may interact with blood thinners and other medications. Consult your doctor if taking prescription medications.
- Discontinue use if you experience any nausea, headache, or dizziness.
Conclusion
Golden milk powder is made from anti-inflammatory and antioxidant-rich ingredients like turmeric, coconut milk, black pepper, and ginger. These healing spices come together to create a nourishing beverage that provides a myriad of health benefits. Sipping golden milk is an easy and enjoyable way to boost your nutrient intake and take advantage of turmeric’s natural therapeutic effects. Whether you buy a pre-made blend or DIY your own version, golden milk is a fantastic way to add a little extra health and flavor into your daily routine.