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5 Benefits of Golden (Turmeric) Milk and How to Make It

Golden milk, also known as turmeric milk, is a popular beverage in India, and it is in fact much more than just an antioxidant. My grandpa taught me that no matter the problem, the solution is turmeric! It is more like that magic wand.

Warming cow's or plant-based milk with turmeric and other spices like cinnamon and ginger is how this vibrant yellow beverage is usually created.

It's known for its numerous health advantages and is frequently used as complementary medicine to strengthen immunity and prevent sickness.

Here are 5 scientifically validated benefits of golden milk, as well as a recipe for making your own.

1. Help with digestion.

Turmeric has been shown in studies to aid with digestive symptoms. Turmeric can also help with fat digestion by increasing bile production by up to 62 percent. In those with ulcerative colitis, an inflammatory digestive illness that causes ulcers in the gut, studies show that turmeric can help maintain good digestion and prevent flare-ups.

2. It's antibacterial, antiviral, and antifungal.

Golden milk is commonly used as a cold remedy at home. The yellow beverage is known for its immune-boosting powers. The antibacterial and antiviral effects of the ingredients in golden milk may help to protect your body from illnesses. Their anti-inflammatory and antioxidant effects may also help to boost your immune system.

3. Lower blood sugar levels.

Golden milk's ingredients, especially ginger and cinnamon, may assist to reduce blood sugar levels.

1–6 g of cinnamon per day, for example, can drop fasting blood sugar levels by up to 29%. Cinnamon may also help with insulin resistance. Cinnamon appears to limit the amount of glucose absorbed in the gut after a meal, potentially improving blood sugar control. Similarly, incorporating tiny amounts of ginger into your diet on a regular basis can help lower fasting blood sugar levels by up to 12%.

4. Reduce Inflammation and Joint Pain.

Chronic inflammation is expected to play a significant role in chronic diseases such as cancer, metabolic syndrome, Alzheimer's disease, and heart disease. As a result, eating a diet high in anti-inflammatory chemicals may lower your risk of developing these diseases. Ginger, cinnamon, and turmeric have been shown to have anti-inflammatory benefits.

5. Protect against Heart Disease.

The key ingredients of golden milk, turmeric, ginger, and cinnamon, all have qualities that may help heart function and protect against heart disease.

The Best Way to Make Golden Milk

It's simple to make golden milk at home. Simply follow this recipe for a single serving of golden milk, – approximately one cup:


1 cup of your preferred unsweetened milk

1 tsp turmeric powder

1/2 teaspoon ginger powder or 1 small piece grated fresh ginger

a half teaspoon of cinnamon powder

1 tsp. black pepper, ground

1 tsp jaggery or honey (optional)


Simply combine all of the ingredients in a small pot and bring to a boil. Reduce the heat to low and bring to boil for about 10 minutes, or until the mixture is fragrant and aromatic. Pour the drink into cups through a fine sieve and top with a pinch of cinnamon.

Golden milk can also be prepared ahead of time and kept in the fridge for up to five days. Before sipping, simply reheat it.

Golden milk is a tasty drink high in antioxidants that have a variety of health benefits, including a healthier brain and heart, stronger bones, better digestion, and a reduced chance of disease.

Limit the amount of honey or sweetener you use in your drink to get the maximum health benefits.

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