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Golden milk is a traditional Indian drink that people make with turmeric, which gives it a yellow or gold hue. People also call golden milk “turmeric milk.”
To make golden milk, a person must warm up nondairy milk with turmeric, cinnamon, ginger, and other spices.
Many of these spices contain antioxidants or have anti-inflammatory properties. In this article, learn about the benefits of golden milk and how to make it.
The potential benefits of golden milk include:
1. Reducing inflammation
Golden milk’s ingredients, which are ginger, cinnamon, and turmeric, contain anti-inflammatory properties. Reducing inflammation can help prevent or manage conditions including:
- heart disease
- Alzheimer’s disease
- metabolic syndrome
A person may reduce inflammation by adding golden milk to their regular diet. For example, a
2. Preventing cell damage
Curcumin also has antioxidant properties. 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.
3. Improving mood
There is evidence to suggest that curcumin can help improve mood in people who consume it regularly.
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.
4. 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.
Ginger and cinnamon, the ingredients in golden milk, have shown some promise in animal studies.
The study showed promising results, but studies in human are necessary to fully show how effective cinnamon is for improving brain function.
5. 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.
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.
6. 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:
- done in test tubes
- 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.
7. 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.
A 2017 double-blind placebo-controlled
At the end of the trial, the researchers found that the ginger had significantly reduced the participants’ fasting blood sugar levels.
8. Boosting the immune system
People tend to use golden milk to help fight common illnesses, such as the cold.
Ginger and cinnamon are also common home remedies for colds and flus.
9. 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.
10. 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,
Golden milk is available online, in health stores, and in some grocery stores. However, a person can easily make golden milk at home.
To make golden milk, a person will need:
- ½ cup nondairy milk, such as coconut or almond milk
- 1 tsp turmeric
- 1 tbsp grated fresh ginger or 1/2 tsp ginger powder
- 1/2 tsp ground cinnamon
- 1 pinch ground black pepper (optional)
- 1 tsp honey
Combine all the ingredients in a pot. Next, bring the mixture to the boil, then reduce to a simmer. Let the mixture simmer for about 10 minutes or until it is fragrant.
To serve, strain the mixture through a fine strainer to remove the spices. Golden milk will keep in the refrigerator for around 5 days.
Golden milk may have several health benefits and has few risks unless a person is allergic to one of its ingredients.
For those interested in trying it, they can make their own recipe at home or buy a premade mixture.
It is worth noting that although golden milk may have health benefits, it is not a replacement for medical treatments.