Golden milk tea is an Indian invention that combines turmeric powder with milk and other spices. It’s a tasty beverage that’s as good for you as it is delicious. The health benefits of turmeric tea can help you stave off the common cold and flu while supporting overall heart and digestive health. Turmeric milk tea has few side effects and can be easily incorporated into a variety of tea recipes to spice up your health. Find out more about golden milk benefits and discover an easy recipe right here.
What Is Golden Milk?
Golden milk is a tea made using turmeric powder and is also known as turmeric tea. The tea is often brewed with other healthy ingredients including ginger, black pepper, cardamom, coconut milk, and cinnamon. The beverage is particularly common in Indian and has become a staple of Indian Ayurvedic medicine. The turmeric is typically ground and then combined with hot water or warm milk. Try cow’s milk or for vegan or non-dairy options, try almond milk or soy milk instead.
Health Benefits of Golden Milk
Golden milk tea is famous for its anti-inflammatory properties. The turmeric spice contains an active ingredient known as curcumin, which research shows may help to decrease inflammation and boost circulation (1). The yellow spice contains other antioxidants that work to fight free radicals that can cause oxidative stress and chronic inflammation (2). While acute inflammation is an essential part of the healing process, chronic inflammation can cause a host of issues from cardiovascular disease to rheumatoid arthritis.
Turmeric has been traditionally used in Ayurveda and traditional Chinese medicine as a treatment for joint pain and arthritis. Modern medicine has also shown potential benefits for pain reduction when turmeric or golden milk tea is consumed regularly.
In fact, the Arthritis Foundation lists several research studies showing that patients who regularly take turmeric have significantly decreased pain symptoms. The foundation recommends taking a 400- to 600-milligram tablet of turmeric three times per day for treating osteoarthritis. To ease pain associated with rheumatoid arthritis, use 500 milligrams twice per day (3).
Drinking a cup of tea can naturally help you relax and unwind. The act of drinking tea allows for a few quiet moments away from the chaos of the day, helping to reduce stress and improve mood. Turmeric tea also contains ingredients that may help to support brain function on a chemical level.
According to a study published in neuropeptides, curcumin in turmeric tea helps to encourage the production of brain-derived neurotrophic factors. These factors create new pathways and connections in the brain, helping to improve cognition (4).
Golden milk recipes also contain cinnamon, which may help to ease symptoms of Alzheimer’s disease and Parkinson’s disease. A study published in the Journal of Neuroimmune Pharmacology found that ground cinnamon helped to protect neurotransmitters and dopaminergic neurons in mice (5).
Drinking golden milk tea may have benefits for the human heart. That’s because fresh ginger, fresh turmeric, and fresh cinnamon have all been linked to decreased risk factors for heart disease.
A study published in Annals of Family Medicine found that cinnamon consumption helped to decrease inflammation and improve blood circulation in blood vessels. As a result, patients who consumed cinnamon had lower levels of triglycerides, LDL cholesterol and total cholesterol (6). Additional studies show ginger powder may reduce cardiovascular disease hallmarks in patients with type 2 diabetes (7).
May Regulate Blood Sugar
The active components in ingredients like ginger, turmeric, and cinnamon may help to lower blood sugar levels. Studies show that cinnamon helps to reduce insulin resistance and can lower blood sugar levels by almost 30 percent (8). Additionally, ginger can help to regulate lipoproteins and fasting blood sugar in patients with diabetes according to research published in the Iranian Journal of Pharmaceutical Research (9).
Immune System Support
Turmeric milk tea boasts antibacterial and antiviral properties that can help your immune system fight off invading pathogens. The tea also boasts antioxidants that can help prevent damage caused by free radicals and oxidative stress. Drinking the tea can also help increase hydration and support the body’s natural defense system.
Weight Loss Aid
Golden milk tea is a great beverage to help you reach your weight loss goals. The tea is naturally low-calorie when made with just spices and milk. It’s a great substitute for other sugar-laden drinks like sodas that can pack on the sugars and the pounds. It’s also tastier than water so you’ll feel like you’re treating yourself without destroying your diet. Ground turmeric powder can also be added to a variety of culinary dishes or tea recipes to add flavor and healthy antioxidant properties.
Best Golden Milk Recipe
- 1 cup milk
- 1 1-inch piece of fresh turmeric root
- 1 1-inch piece of fresh ginger
- 1 cinnamon stick
- A dash of black pepper
- 1 teaspoon of maple syrup
- Bring the milk to a boil in a small saucepan on the stove.
- Turn down to medium heat and add in all of the other ingredients.
- Simmer for 7 to 10 minutes.
- Use a fine-mesh strainer and pour the liquid into your teacup.
- Garnish with a dash of cinnamon powder and enjoy!
Get Healthy With Golden Milk Tea
Golden milk tea boasts extensive benefits ranging from improved heart health to streamlined digestion and a more effective immune system. The antioxidant properties of golden milk can help to soothe everything from a sore throat to indigestion. Add a pinch of ground turmeric to your next meal or whip up golden milk tea using turmeric root, ground ginger, and other spices.
Don’t be afraid to liven up golden milk recipes with additions like coconut oil and maple syrup. You can even brew turmeric and milk into a smoothie or steam the milk to create a rich and luxurious turmeric latte. Brew this Indian drink today and enjoy the benefits of golden milk tea.