Golden milk contains antioxidant and anti-inflammatory compounds, which may offer health benefits, including protection against certain diseases.
This bright yellow beverage is traditionally made by warming up cow’s or plant-based milk with turmeric and other spices, such as cinnamon and ginger.
It’s touted for its many health benefits and is often used as an alternative remedy to boost immunity and stave off illness.
Here are 10 science-based benefits of golden milk — and a recipe to make your own.
Key Ingredients Are Loaded With Antioxidants
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.
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.
Most golden milk recipes also include cinnamon and ginger, both of which also have impressive antioxidant properties.
May Help Reduce Inflammation And Joint Pain
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.
In a 2022 review of 29 randomized clinical trials, 2396 subjects with 5 different types of arthritis were given curcumin or turmeric extract. In these studies, the participants experienced lower levels of inflammation and pain afterward.
Similarly, a 2020 review concluded that test participants who were given ginger orally or topically experienced less pain and improved knee function compared to those who were given a placebo.
May Improve Memory And Brain Function
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.
That said, further human research is needed to fully understand the effects of these ingredients on memory and brain function.
Curcumin In Turmeric May Improve Mood
It appears that turmeric — more specifically, its active compound curcumin — may boost mood and reduce symptoms of depression.
In a 12-week study, 80 participants over 50 took either a supplement with 80 mg of curcumin or a placebo. At 4 weeks, those given curcumin experienced less tension, anger, confusion, and fatigue than the control group given the placebo.
After 12 weeks, the curcumin group showed improved memory and continued to experience less fatigue. However, the curcumin group also experienced significantly higher blood glucose levels.
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.
That said, few studies have been performed in this area, and more are needed before firm conclusions can be made.
May Protect Against Heart Disease
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.
A recent meta-analysis showed an overall trend of reduced LDL cholesterol and triglycerides in participants who consumed cinnamon over time.
In another meta-analysis of 26 trials, ginger consumption was shown to significantly improve participants’ lipid profiles, lowering triglycerides and LDL and slightly raising HDL levels.
What’s more, curcumin may improve the function of your blood vessel linings — known as endothelial function. Proper endothelial function is important for a healthy heart.
In one study, people undergoing heart surgery were given either 4 grams of curcumin or a placebo a few days before and after their surgery.
Those given curcumin were 65% less likely to experience a heart attack during their hospital stay than people in the placebo group.
These anti-inflammatory and antioxidant properties may also protect against heart disease. However, studies are small and far between, and more are needed before firm conclusions can be made.
May Lower Blood Sugar Levels
The ingredients in golden milk, particularly ginger and cinnamon, may help lower blood sugar levels.
For instance, 1–6 grams of cinnamon daily may lower fasting blood sugar levels. Moreover, cinnamon may reduce insulin resistance.
Insulin-resistant cells are less able to take up sugar from your blood, so lowering insulin resistance generally lowers 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.
Similarly, 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.
That said, the evidence is based on only a few studies, and more research is needed to confirm these observations.
It’s worth noting that most golden milk recipes are sweetened with honey or maple syrup. Blood sugar lowering benefits, if any, are likely only present when drinking unsweetened varieties.
May Reduce Your Risk Of Cancer
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.
For instance, some test-tube studies attribute anticancer properties to 6-gingerol, a substance found in large amounts in raw ginger.
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.
That said, evidence of the cancer-fighting benefits of ginger, cinnamon, and curcumin in people remains limited.
Furthermore, study results are conflicting, and it’s unclear how much of each ingredient needs to be consumed to achieve these benefits.
Has Antibacterial, Antiviral And Antifungal Properties
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. However, curcumin also metabolizes quickly in the system, which may hinder its antiviral qualities.
Although the results of these studies are promising, there is currently no evidence that golden milk reduces infections in people.
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.
Ginger And Turmeric May Improve Digestion
Chronic indigestion, also known as dyspepsia, is characterized by pain and discomfort in the upper part of your stomach.
Delayed stomach emptying is a potential cause of indigestion. 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.
Calcium And Vitamin D Contribute To Stronger 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.
If your diet is too low in calcium, your body starts removing calcium from your bones to maintain normal calcium levels in your blood. Over time, this makes bones weak and brittle, increasing your risk of bone diseases, such as osteopenia and osteoporosis.
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.
Though cow’s milk naturally contains calcium and is often enriched with vitamin D, not all plant milks are rich in these two nutrients.
If you prefer to make your golden milk using plant-based milk, choose one enriched with calcium and vitamin D for more bone-strengthening benefits.
How To Make Golden Milk
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. Simply reheat it before drinking.
The Bottom Line
Golden milk is a delicious drink loaded with antioxidants that may provide an array of health benefits, ranging from a healthier brain and heart to stronger bones, improved digestion, and a lower risk of disease.
To reap the most health benefits, use a milk with both calcium and vitamin D and limit the amount of honey or syrup you add to your drink.
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