Nutrition Facts Water and Beverages The Facts on the Drink Golden Milk By Cathy Wong facebook twitter Cathy Wong is a nutritionist and wellness expert. Her work is regularly featured in media such as First For Women, Woman's World, and Natural Health. Learn about our editorial process Cathy Wong Fact checked by Fact checked by Emily Swaim on November 03, 2020 linkedin Emily is a fact checker, editor, and writer who has expertise in psychology, health and lifestyle content. Learn about our editorial process Emily Swaim Updated on November 03, 2020 Print Malcolm P Chapman/Getty Images Table of Contents View All Table of Contents Ingredients Golden Milk Preparation Benefits of Golden Milk Golden Milk Safety When to Drink Golden Milk Alternatives All over the world, cafés are serving up a caffeine-free drink called golden milk. Also known as a “turmeric latte,” this antioxidant-packed concoction typically contains turmeric, ginger, black pepper, and almond milk or coconut milk. As one of today’s trendiest health drinks, golden milk is said to ease inflammation and enhance wellness from head to toe. With many enthusiasts hailing golden milk as an all-around health-booster, some suggest that the beverage offers benefits such as improved digestion and strengthened immune function. It’s also said that golden milk can protect liver health, fight heart disease, promote weight loss, reduce stress, and even protect against cancer. However, these claims have yet to be tested in scientific studies. Ingredients Recipes for golden milk tend to vary, with some proponents adding ingredients such as coconut oil and cinnamon. Though it’s usually made with dried turmeric and ginger, you can also use fresh herbs. Turmeric Long used in Ayurvedic medicine and in traditional Chinese medicine, turmeric is a key ingredient in curry powder. Turmeric contains curcumin, a compound found to reduce oxidative stress, which is a destructive process linked to many chronic diseases (including heart disease and cancer). Turmeric's Health and Anti-Aging Properties Ginger Ginger has a long history of use in herbal medicine as well. Known for its anti-inflammatory effects, it’s often taken to alleviate inflammation-related pain. Black Pepper Why black pepper? Research has demonstrated that piperine (a substance present in black pepper) can increase your body’s absorption of curcumin. In fact, health experts often recommend taking turmeric supplements in combination with piperine. Almond or Coconut Milk If you don't like almond or coconut milk (or are allergic to nuts), try rice or hemp milk. Tasty, Healthy Milk Alternatives Golden Milk Preparation To prepare your golden milk, heat two cups of either almond milk or coconut milk over medium heat, then stir in a teaspoon of turmeric, a half-teaspoon of ginger, and a pinch of black pepper. Continue heating the mixture until it’s hot but not yet boiling, then cover and let sit for about ten minutes. To sweeten your golden milk, add a sweetener such as honey or maple syrup. In some cases, golden milk is prepared by blending all ingredients until smooth, then heating that blend for about five minutes. Benefits of Golden Milk So far, scientific studies haven’t explored the health effects of golden milk. Still, some research shows that both turmeric and ginger may protect against certain health problems. For instance, emerging research indicates that turmeric may help manage conditions like osteoarthritis and diabetes. Findings from preliminary studies also suggest that curcumin may help thwart the development of conditions such as Alzheimer’s disease. Like turmeric, ginger also appears to aid in arthritis control. What’s more, some studies have shown that ginger can help soothe the stomach and, in turn, treat common conditions like motion sickness and morning sickness. Health Benefits of Ginger Golden Milk Safety Although the herbs used in golden milk are generally considered safe when consumed in small amounts in food, they may have some side effects. For example, ginger may trigger adverse effects like gas, bloating, heartburn, and nausea. High doses or long-term use of turmeric may cause such issues as indigestion, nausea, or diarrhea. People with gallstones or gallbladder disease shouldn't take turmeric. It should be noted that self-treating a chronic health problem with golden milk and avoiding or delaying standard care can have serious consequences. When to Drink Golden Milk Many fans of golden milk note that sipping the brew just before bedtime helps promote relaxation and fend off sleep troubles such as insomnia. On the other hand, some golden-milk devotees prefer to drink up first thing in the morning to get a long-lasting energy lift without turning to caffeine. Alternatives As an alternative to golden milk, you can also get ginger, turmeric, and black pepper by adding each spice to your stir-fries, soups, and vegetable dishes. Moroccan Chicken With Turmeric Cauliflower Couscous Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Ghosh S, Banerjee S, Sil PC. The beneficial role of curcumin on inflammation, diabetes and neurodegenerative disease: A recent update. Food Chem Toxicol. 2015;83:111-124. doi:10.1016/j.fct.2015.05.022 Mashhadi NS, Ghiasvand R, Askari G, Hariri M, Darvishi L, Mofid MR. Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence. Int J Prev Med. 2013;4(Suppl 1):S36-S42. Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017;6(10):92. doi:10.3390/foods6100092 Viljoen E, Visser J, Koen N, Musekiwa A. A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting. Nutr J. 2014;13(1):20. doi:10.1186/1475-2891-13-20 American College for Advancement in Medicine. Curcumin for Inflammatory Bowel Disease: A Review of Human Studies. Updated April 18, 2014.