Golden milk may be beneficial to health because it contains anti-inflammatory and antioxidant compounds. These may include protection against certain diseases.
Traditionally, turmeric and other spices like ginger and cinnamon are heated into milk, either plant-based or cow’s. This results in a vibrant yellow beverage.
It is touted for its numerous health benefits and often used as an alternative remedy to boost immunity and ward off disease.
Here are 09 scientific benefits of Golden Milk and a recipe for making your own.
1. Key Ingredients Are Loaded With Antioxidants:
Turmeric, a yellow spice that’s common in Asian cooking, is the main ingredient in Golden Milk and gives the curry its yellow hue.
Because of its potent antioxidant qualities, curcumin, the active ingredient in turmeric, has been used in Ayurvedic medicine for centuries.
Antioxidants are substances that prevent oxidative stress on the body by preventing cell damage.
They are essential for cell function, and studies consistently show that antioxidant-rich diets can help reduce the risk of infections and disease.
The majority of recipes for golden milk also call for ginger and cinnamon, two ingredients known for their strong antioxidant qualities.
2. May Help Reduce Inflammation and Joint Pain:
The ingredients in Golden Milk have powerful anti-inflammatory properties.
Chronic inflammation is believed to play an important role in chronic diseases, including cancer, metabolic syndrome, Alzheimer’s, and heart disease. For this reason, diets rich in anti-inflammatory compounds can reduce the risk of these conditions.
Research shows that ginger, cinnamon and curcumin – the active ingredient in turmeric – have powerful anti-inflammatory properties.
Studies even suggest that curcumin’s anti-inflammatory effects are comparable to those of some medications without any side effects.
Rheumatoid arthritis and osteoarthritis-related joint pain can be lessened by these anti-inflammatory properties.
For example, a study of 45 people with rheumatoid arthritis found that 500 milligrams of curcumin per day reduced joint pain more than 50 grams of a common arthritis drug or a combination of curcumin and the drug.
In a similar vein, individuals receiving ginger extract during a 6-week study involving 247 patients with osteoarthritis reported less pain and needed less painkillers than those receiving a placebo.
3. May Improve Memory and Brain Function:
Golden milk might benefit your brain as well.
Curcumin has been shown in studies to raise brain-derived neurotrophic factor (BDNF) levels. A substance called BDNF encourages the development of new brain connections and brain cell proliferation.
There may be a connection between brain diseases like Alzheimer’s disease and low levels of BDNF.
Other ingredients may also provide benefits.
For example, one of the hallmarks of Alzheimer’s is the accumulation of a specific protein in the brain, called tau protein. Test-tube and animal studies suggest that cinnamon compounds may help reduce this buildup.
Additionally, cinnamon appears to reduce Parkinson’s disease symptoms and improve brain function in animal studies.
By enhancing memory and reaction times, ginger can also improve brain function. Furthermore, studies on animals suggest that ginger may offer protection against the age-related loss of brain function.
Nevertheless, additional human studies are required to completely comprehend how these components affect memory and brain function.
4. Curcumin in Turmeric May Improve Mood:
It appears that turmeric – more specifically its active compound curcumin – can improve mood and reduce symptoms of depression.
60 people with major depressive disorder took curcumin, an antidepressant, or both for six weeks.
Those given curcumin alone experienced similar improvements to those given antidepressants, while the combination group saw the most benefits.
Reduced levels of brain-derived neurotrophic factor (BDNF) may also be associated with depression. Curcumin may be able to lessen depressive symptoms because it seems to raise BDNF levels.
That said, few studies have been conducted in this area and more are needed before definitive conclusions can be drawn.
5. May Protect Against Heart Disease:
Globally, heart disease is the primary cause of death. It’s interesting to note that the main components of Golden Milk, turmeric, ginger, and cinnamon, have all been connected to a lower risk of heart disease.
For example, a review of 10 studies concluded that 120 mg of cinnamon per day can lower total cholesterol, triglycerides, and “bad” LDL levels, while increasing “good” HDL levels.
In a different study, 2 grams of powdered ginger were given daily to 41 individuals with type 2 diabetes. The measured risk factors for heart disease were 23-28% lower at the conclusion of the 12-week study.
Additionally, curcumin can improve the function of blood vessel linings, known as endothelial function. A healthy heart depends on proper endothelial function.
In one study, people undergoing heart surgery were given 4 grams of curcumin or a placebo a few days before and after surgery.
Those who received curcumin were 65% less likely to have a heart attack during their hospital stay than people in the placebo group.
These antioxidant and anti-inflammatory qualities might also guard against heart disease. However, the studies are small and far apart, and more studies are needed before definitive conclusions can be drawn.
6. May Lower Blood Sugar Levels:
The components of Golden Milk, particularly the cinnamon and ginger, can help lower blood sugar.
For instance, consuming 1-6 grams of cinnamon daily can reduce blood sugar levels by up to 29% during fasting. Additionally, cinnamon may reduce insulin resistance.
Insulin-resistant cells are less able to absorb sugar from the blood, so reducing insulin resistance generally lowers blood sugar levels.
Cinnamon appears to reduce the amount of glucose absorbed in the gut after a meal, which may further improve blood sugar control.
Likewise, regularly adding small amounts of ginger to your diet can help reduce fasting blood sugar levels by up to 12%.
A small daily dose of ginger can also lower hemoglobin A1C levels by up to 10%, an indicator of long-term blood sugar control.
Nevertheless, the evidence is limited to a small number of studies, and additional research is required to validate these findings.
It’s important to note that honey or maple syrup are typically used as sweeteners in Golden Milk recipes. If there are any benefits to lowering blood sugar, they probably only apply to unsweetened varieties.
7. May Reduce Your Risk of Cancer:
Cancer is a disease characterized by uncontrolled cell growth.
In addition to conventional treatments, alternative anticancer remedies are increasingly sought after. Interestingly, some research suggests that the spices used in Golden Milk might offer some benefits in this regard.
For example, some test-tube studies attribute anticancer properties to 6-gingerol, a substance present in large quantities in raw ginger.
Likewise, laboratory and animal studies report that compounds in cinnamon may help reduce the growth of cancer cells.
Curcumin, the active ingredient in turmeric, can also kill cancer cells isolated in a test tube and prevent the growth of new blood vessels in tumors, limiting their ability to spread.
That said, evidence on the cancer-fighting benefits of ginger, cinnamon, and curcumin in people remains limited.
Additionally, study results are mixed and it is unclear how much of each ingredient needs to be consumed to achieve these benefits.
8. Has Antibacterial, Antiviral and Antifungal Properties:
In Asia, golden milk is often used as a home remedy for colds. In fact, the yellow drink is touted for its immune-boosting properties.
Test-tube studies suggest that curcumin has antibacterial, antiviral, and antifungal properties that may help prevent and fight infections.
Although the results of test-tube studies are promising, there is currently no evidence that golden milk reduces infections in people.
Additionally, compounds found in fresh ginger can inhibit the growth of some bacteria. Ginger extract can fight human respiratory syncytial virus (HRSV), a common cause of respiratory infections.
Likewise, laboratory studies indicate that cinnamaldehyde, the active compound in cinnamon, can prevent the growth of bacteria. Additionally, it can help treat respiratory tract infections caused by fungi.
Golden Milk ingredients also have strong antioxidant and anti-inflammatory properties that can strengthen the immune system.
9. Ginger and Turmeric May Improve Digestion:
Chronic indigestion, also known as dyspepsia, is characterized by pain and discomfort in the upper stomach.
Delayed stomach emptying is a potential cause of indigestion. Ginger, one of the ingredients used in Golden Milk, can help alleviate this condition by speeding up stomach emptying in people suffering from dyspepsia.
Research also shows that turmeric, another ingredient used to make golden milk, can help reduce indigestion symptoms. Turmeric can 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 people with ulcerative colitis, an inflammatory digestive disorder that causes ulcers in the intestines.
The bottom line:
Golden Milk is a delicious, antioxidant-rich drink that may provide a host of health benefits, ranging from a healthier brain and heart to stronger bones, better digestion and a lower risk of disease.
To get the most health benefits, use a milk containing both calcium and vitamin D and limit the amount of honey or syrup you add to your drink.