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.
Benefits
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:
- metabolic syndrome
- Heart disease
- Cancer
- arthiritis
- Alzheimer’s disease
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.
3. Improving mood
There is evidence to suggest that curcumin can help improve mood in people who consume it regularly.
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.
5. Preventing heart disease
The three major ingredients in golden milk have all shown some promise in helping reduce the risk of heart disease.
Studies showed those taking curcuminoids had a lower incident rate of myocardial infarction events, such as heart attack after coronary artery bypass surgery.
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:
- limited
- older
- 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.
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.
Some Researches has found that consuming ginger may help reduce fasting blood sugar in people with type 2 diabetes and also 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.
Under few studies if have been found that curcumin contains antibacterial, antiviral, and antifungal properties that can help a person better fight infections.
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.
10. Aiding digestion
The ginger present in golden milk may help aid digestion. Ginger is a common home remedy for nausea and vomiting.
How to make Golden Milk
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.
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