Explore the health benefits and great taste of golden milk.

Benefits of Turmeric

Turmeric’s taken over the health headlines by storm. This bright golden spice, a staple in Indian cuisine, contains a powerful active ingredient called curcumin. Curcumin acts as an anti-inflammatory, antioxidant, antiviral, AND antibacterial, and may even help fight cancer. Studies have suggested it may help alleviate conditions as diverse as depression and PMS.

Fortunately, there are many ways to incorporate turmeric into your diet. You can add turmeric powder or fresh turmeric root to your cooking or take curcumin as a supplement.

What Is Golden Milk?

A popular way to get your daily dose is to drink turmeric milk, which is also called golden milk. Golden milk has a long history in Ayurveda—the holistic health system originating in India where it is called haldi doodh. This warming golden beverage typically combines turmeric with other spices, a natural sweetener, and milk (either dairy or nondairy).

Do-It-Yourself Golden Milk

While an array of golden milk products exist on the market, making your own delicious turmeric milk is easy.

The Basics of Golden Milk

In a pot, add a couple cups of the milk of your choice (cow’s, coconut, cashew, almond, etc.) and bring to a simmer. Add 1 teaspoon of ground turmeric as well as complementary warming spices. Possibilities include cinnamon, ginger, cardamom, and clove.

Experiment and Savor the Flavor of Golden Milk

Experiment with the spices. You might want to add a teaspoon of ground ginger but find that a quarter teaspoon of cinnamon or just a pinch of clove or nutmeg suits your tastes. Add a pinch of black pepper as the piperine in black pepper enhances the bioavailability of curcumin and helps your body reap its health benefits. Some people add a tablespoon of virgin coconut oil as well. Mix in a natural sweetener like honey or maple syrup, or a dash of vanilla extract. Whisk until everything is combined. Taste and add extra sweetener if you like.

The milk and spices can also be combined in a blender before heating for a smoother texture. Enjoy as an alternative to coffee in the morning or as a soothing bedtime beverage. You can also allow your drink to cool, add ice cubes, and drink it like an iced chai. Enjoy!

When it comes to weight loss, diet and exercise remain the most effective methods.

However, some dietary supplements can also lend a hand.

Green tea is one of the safest, best researched, and most effective options. 

Green Tea for Weight Loss

Both caffeine and catechins (antioxidant polyphenol compounds including epigallocatechin gallate or EGCG) in green tea have thermogenic properties that increase energy (calorie) expenditure and burn fat.

Studies suggest green tea can lead to modest weight reduction, making it an effective boost to diet and exercise efforts.

In a small study of healthy men, those taking green tea extract burned 17 percent more fat while cycling compared to those taking a placebo. In this study, green tea also improved insulin levels and insulin sensitivity.

In another study, obese patients who took green tea extract while dieting lost three times more pounds and more significantly reduced their body mass index (BMI) compared to those who just dieted.

The Role of Caffeine

While caffeine does help boost exercise performance by about 11 percent, it may not be the most important player.

Black tea, which is higher in caffeine but lower in antioxidants, is not as effective as green tea.

Catechin Antioxidants

Studies show that EGCG aids weight loss in part by increasing the breakdown of fatty acids associated with obesity.

In a study of 40 obese women, those who took a decaffeinated green tea blend after a three-month lifestyle intervention continued to lose weight and decrease fat mass while those who took a placebo gained weight.

Catechins and The Microbiome

The antioxidants in green tea have other perks.

Green tea’s catechins may also impact gut microbes in a way that favors weight loss.

The catechins in green tea decrease the fat and protein absorption in the intestines, which reduces the calorie intake from the food you eat, and improves your body’s ability to use fat and protein as fuel.

Drinking Green Tea

Drinking tea is quite safe; it is the second-most popular drink worldwide after water.

Choosing a Tea

You can reap the most antioxidants from a cup of green tea by purchasing high-quality loose tea, using hotter water, and letting it steep longer (though if you let it steep too long, it gets bitter).

Drinking Enough Tea

To get the best weight-loss results, aim for three to four cups of green tea per day, delivering 600 to 900 milligrams (mg) of catechins.

One cup of green tea usually contains 240 to 320 mg catechins and 45 mg of caffeine.

Storing Green Tea

Green tea may get fishy tasting if stored too long. Green tea should always have a fresh scent, flavor, and color—both dry and brewed.

Store green tea in a tightly sealed container in a cool, dark, dry spot or—especially for long-term storage—the fridge.

Green Tea Supplements

Several cases of liver toxicity related to green tea weight-loss products have surfaced over the years.

The risk appears to be greatest in multi-ingredient weight-loss products and may involve adulteration.

When purchasing green tea supplements, opt for high-quality brands and take with food to reduce risks.