This popular Asian drink features a common spice which scientists say has been linked to many health improvements – here’s all you need to know
A classic Asian drink is gaining traction in the West, thanks to its myriad health benefits. Health experts are singing praises for “golden milk”, a concoction made by adding a spoonful of turmeric to a glass of milk.
The health-boosting properties of golden milk can be attributed largely to curcumin, the active ingredient in turmeric. This powerful compound has such potent anti-inflammatory effects that some research equates it to pharmaceutical drugs.
In addition to its anti-inflammatory prowess, as underscored in this research paper in the medical journal Foods, curcumin also enhances the body’s antioxidant capacity. It effectively combats oxidative damage and free radicals, which can accelerate ageing and contribute to chronic diseases.
Curcumin plays a pivotal role in mitigating oxidative stress and harmonising various bodily functions. It can decrease intracellular lipid peroxidation and bolster the body’s antioxidant capabilities, potentially leading to increased longevity.
Research even suggests that curcumin could aid in treating Alzheimer’s disease (AD) as it helps shield the hippocampus, the brain region responsible for learning and memory functions.
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A study by Brazilian scientists, published in the journal Current Neuropharmacology, concluded: “The administration of curcumin demonstrates to be effective for the treatment of AD. These studies help to elucidate the mechanism of action of curcumin, where they suggest that it partially reverses the neurotoxic and behavioural damages in animals with AD and other cell lines.”
Golden milk recipes often incorporate curcumin, cinnamon and ginger, all of which are known for their potent antioxidant properties. Research has shown that ginger can enhance brain function by improving reaction time and memory, while animal studies have suggested that it may protect against age-related decline in brain function.
Both ginger and cinnamon have been linked to lower blood sugar levels. A scientific study proposed that a small daily intake of ginger could potentially reduce haemoglobin A1C levels (a long-term measure of blood sugar control) by up to 10 per cent.
Research also suggests that the spices found in golden milk may have anti-cancer properties. One study, published in the journal Mini-Reviews in Medicinal Chemistry, discovered that 6-gingerol, a compound abundant in raw ginger, exhibits anti-cancer characteristics.
Another study, conducted by scientists in the US, posited that curcumin has the capacity to kill isolated cancer cells in laboratory tests. It might also inhibit the growth of new blood vessels in tumours, thereby limiting their proliferation, according to Gloucestershire Live.
Golden milk could also be beneficial for brain health. Research from Iran indicated that curcumin might boost levels of brain-derived neurotrophic factor (BDNF), a substance that aids in the formation of new brain connections and promotes the growth of brain cells.
There is also some evidence suggesting that curcumin, a compound found in turmeric, could help ease symptoms of depression, as per a study published in the Scientific World Journal. However, further research is required.
For those who aren’t fans of strong spices, fear not – the taste of this drink has been likened to chai tea or a chai latte. Its main purpose is to provide comfort rather than stimulation, making it a perfect evening beverage.
The basic recipe of turmeric and milk can be customised with various additions to suit your palate and nutritional needs. Consider enhancing your drink with other spices like nutmeg, which is rich in magnesium, or sweeten it with a dash of maple syrup or honey.
Adding a few grinds of black pepper can unlock additional health benefits. This common table spice contains piperine, a natural compound that boosts the absorption of curcumin by 2,000 per cent, according to this report.
There are numerous recipes available online for this naturally sweet beverage. Traditionally, turmeric milk is made with cow’s milk, but you can substitute with alternatives such as oat, soy, or almond milk.
Once you’ve gathered the base ingredients, you can start experimenting to find your perfect blend of golden milk. Here’s a simple method to try at home:
- Pour 250ml of your preferred milk into a saucepan and bring to a simmer over medium heat
- Add in 1tsp of ground turmeric, a pinch of black pepper and any other spices and sweeteners you fancy
- Add to the mixture and let it simmer for 10 minutes, allowing the flavours to blend and fully mature
- Pour into a mug, let it cool slightly, then drink
To turn your warm turmeric milk into a latte, gently whisk it with a hand whisk or a milk frother over low heat to ‘froth’ the milk once it’s in the saucepan. Some people enjoy the drink chilled, similar to an iced coffee, as there is no evidence that serving it over ice diminishes any health benefits.