Modern Holistic Health
Golden Milk

Golden Milk is another Indian drink that has come to dominate western culture due to its many health benefits. Also known as turmeric milk or latte, this beverage is extremely healthy and allows the body to harness the nutritious turmeric properties to its limits.

The key ingredient in the milk – turmeric, has been a trending superfood for a while now. It is loaded with nutrients and minerals that work to improve the body’s immune system and stave off diseases, both chronic and benign.

The yellow beverage can be easily made at home by warming cow or plant-based milk with turmeric and other additional spices like cinnamon and black pepper. To really understand and appreciate the qualities of this yellow spice, let’s dive in and look at all of its benefits to the human body.

Benefits of Golden Milk

1. A Powerful Antioxidant

Curcumin, one of the key components of turmeric, has been used for centuries in Ayurveda medicine due to its strong antioxidant properties. Antioxidants in your diet can help protect your body from oxidative damage, fight cell damage and also lower your risk of being affected by infections and diseases.

2. Reduce Inflammation

Researches have shown that curcumin, the key component in turmeric, besides having antioxidant properties, also possesses potent anti-inflammatory properties. Chronic inflammation is the culprit behind many life-threatening ailments like cancer, Alzheimer’s, heart disease, etc. Hence, turmeric milk, which is already rich in anti-inflammatory properties, becomes a wise dietary ally in overcoming chronic ailments caused by inflammation.

3. Promotes Heart Health

We have already mentioned and raved about turmeric’s antioxidant and anti-inflammatory properties. Both of which are instrumental in promoting good heart health. Curcumin can also help improve the function of your blood vessel linings-commonly known as endothelial function, a function imperative in improving the condition of a heart.

4. Might Lower Blood Sugar Levels

Cinnamon, a key ingredient in golden milk, is known to lower blood sugar levels in the body. For example, 1-6 grams of cinnamon per day can reduce blood sugar levels by around 29%. Cinnamon might also benefit the body by lowering insulin resistance. Insulin resistant cells are less capable of consuming sugar from the blood.

To exploit this benefit to its maximum potential, you should drink your golden milk unsweetened, i.e., without the addition of natural sweeteners like honey or maple syrup.

Golden Milk5

5. Has Antibacterial, Antiviral and Antifungal Properties

Turmeric milk has most popularly been used to treat cold due to its popularly touted immunity boosting qualities. This is majorly because of its potent antibacterial, antiviral, and antifungal properties. There have been studies that golden milk, along with its ingredient ginger and cinnamon, has exhibited promise in inhibiting the growth of bacteria and staving off infection from the body.

6. Can Lower the Risk of Cancer

Cancer is the leading cause of death around the world today. It is a disease defined by uncontrollable cell growth. Studies conducted on this subject matter have shown that curcumin in turmeric can kill isolated cancer cells in a test tube. In addition to this, both ginger and cinnamon have also shown great promise in reducing the growth of cancer cells.

7. Improves Digestion

Both turmeric and ginger, the key ingredients in Golden milk, help the body greatly by improving digestion. Ginger can help in faster emptying of the stomach, especially for people suffering from dyspepsia.

Turmeric can also improve the digestion of fat by increasing the production of bile by 62%.

Making Golden Milk

Making a cup of hot Golden Milk is quite simple, once you have all the ingredients in place.


1. Full-fat coconut milk

2. 1 tsp of turmeric

3. ½ tsp of ginger powder, or one small piece of grated ginger

4. ½ tsp of cinnamon powder

5. 1 pinch of black pepper

6. Maple Syrup or Honey (optional)

Golden Milk

Simply pour the full-fat coconut milk in a pot or a saucepan with all the ingredients added. Then bring it to a boil. Once boiled, reduce the temperature and let the drink simmer for 10 minutes or at least until the drink is fragrant. Once done, pour the drink through a strainer and into a mug.
Your golden milk is now ready for consumption.

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