Golden Milk: The Effects of the Trendy Ayurvedic Drink
Bright yellow, delicious, and packed with healthy ingredients, that's turmeric latte, also known as golden milk. This Ayurvedic drink is especially essential during cold and allergy season. Learn all about golden milk, its benefits, and a quick and effective recipe here.
These effects stem from the ingredients of golden milk.
Golden milk has been part of Ayurvedic cuisine for centuries. There, it's drunk to alleviate inner restlessness, inflammation, and to strengthen the immune system. Nowadays, the sunny yellow turmeric latte is a popular trendy drink among gourmets and health-conscious individuals. We'll show you what it contains and how these ingredients affect the body.
Turmeric: The yellow root
The name Turmeric Latte already reveals its two most striking ingredients: turmeric and milk. Turmeric not only gives the drink its distinctive color but also contains the crucial active ingredient curcumin. In studies conducted in petri dishes, this plant compound has demonstrated remarkable effects. In experiments with cancer cells, turmeric inhibits cell growth and even triggers cell death. Its anti-inflammatory properties have also been demonstrated in cell culture studies , and its mechanism of action has been understood. These effects help balance the immune system (making it beneficial for allergies), reduce inflammation, and slow down the aging process. Animal studies have also shown improved cognitive function.
The problem: Curcumin is not water-soluble. Its bioavailability is therefore poor. In other words, the active ingredient is hardly absorbed in the intestines and thus only reaches the target cells in small amounts. The results of previous studies have therefore not yet been replicated in high-quality human trials. Consumer protection agencies therefore advise caution when using turmeric as a dietary supplement for treating illnesses.
However, its positive effect on digestion is undisputed. The root can help against bloating or a feeling of fullness.
Black pepper: The spice booster for bioavailability
A typical golden milk has a pleasant spiciness, comparable to a spicy chai tea. Black pepper and ginger are responsible for these flavors. But black pepper fulfills another important function in the drink. The piperine it contains ensures that the plant pigment from turmeric can be absorbed up to 20 times better ( study ). Thus, black pepper is what makes turmeric's effects possible in the human body.
Piperine is a key active ingredient in black pepper. At smaints, we use black pepper extract with a 95% piperine content in our Golden Mushroom Milk .
Ginger: The immune booster
Few medicinal plants are as popular as ginger. Tea, ginger shots, and candies are readily available during cold and flu season. The root is also said to be effective against nausea, vomiting, pain, and inflammation. This is attributed to the secondary plant compounds gingerol and shogaol. Similar to turmeric, numerous studies have demonstrated its effects in petri dishes on cells or in animal experiments. However, there are few scientific studies on humans. Nevertheless, ginger is considered a safe food. Therefore, at worst, its consumption will be ineffective. Negative side effects are generally not expected.
Golden milk contains turmeric and ginger to naturally boost the immune system. The ginger root also contributes to the drink's pleasant spiciness. Together, these ingredients form the flavorful basis of this beneficial golden milk.
Coconut oil and milk: The basis of golden milk
Coconut oil is ideal for extracting the essential oils from turmeric, ginger, and pepper. Similar to piperine, coconut oil is said to increase the bioavailability of turmeric. However, scientific confirmation is lacking. Nevertheless, coconut oil enhances the flavor and results in a particularly smooth golden milk.
Since all the spices alone, with their diverse aromas, would be far too intense, you dilute them with milk. For a turmeric latte, you can use classic cow's milk or a plant-based alternative like almond milk. If you're using a vegan milk substitute, pay attention to the calcium content to support your bone health.
Spices: The individual component
Essential oils from various spices give golden milk a particularly delicate aroma. Cinnamon, cardamom, nutmeg, and star anise are frequently included. Naturopathy also attributes health benefits to these ingredients. For example, Ceylon cinnamon is said to help make food more digestible. Furthermore, studies show a positive effect of cinnamon on blood sugar levels.
Basically, you can flavor your golden milk however you like. Sweetener is also allowed. You can stir in some honey or agave syrup, or sweeten it with xylitol (birch sugar).
Learn more about the advantages and disadvantages of xylitol and why we at Smaints use it in our products.
Medicinal mushrooms: The secret ingredient
So far, we've shown you the traditional ingredients of golden milk. But in our opinion, one secret ingredient is still missing: medicinal mushrooms . Chaga, shiitake, and almond mushrooms, in particular, have shown very positive effects on the immune system in initial studies and are therefore ideally suited as a combination.
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Chaga : This mushroom appears to block the entry of some viruses into cells. This has been demonstrated in cell studies, for example, for herpes simplex and hepatitis C viruses. Chaga is also the food with the highest antioxidant content.
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Shiitake mushrooms are said to activate and strengthen the immune system by positively influencing immune cells through ingredients like lentinan. A human study observed that regular consumption of shiitake mushrooms led to an increased number of T-cells and natural killer cells. There is also evidence of positive effects on the gut in cases of chronic inflammation.
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Almond mushroom : Glucans from the mushroom stimulate certain immune cells of the innate immune system. These cells kill infected cells and thus protect against the spread of pathogens.
You can stir medicinal mushrooms as a high-quality extract into your golden milk, or simply opt for the quick and easy superfood blend Golden Mushroom Milk . For your soothing golden milk, simply stir the powder into warm milk or plant-based milk. It contains, among other things, high-quality medicinal mushroom extracts, a high proportion of piperine, and other fortifying ingredients.
Alternatively, you can make your own golden milk with fresh turmeric and ginger and stir in a teaspoon of our Pure Immune liquid extract . We'll show you exactly how to do this in the following golden milk recipe.
Turmeric Latte Recipe: Preparation is so easy
This golden milk recipe is quick, easy, and very potent. You can prepare it instead of coffee in the morning, afternoon, or as part of your evening routine and then enjoy it.
Ingredients for a large mug (about 300 ml):
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1 thumb-sized piece of fresh turmeric (alternatively 0.5-1 tsp turmeric powder)
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1 piece of ginger, to taste (about 5 cm)
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1 tsp coconut oil
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¼ tsp black pepper
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¼ tsp Ceylon cinnamon
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Spices of your choice (nutmeg, star anise, cardamom)
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300 ml milk or plant-based milk such as almond milk
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0.5-1 tsp sweetener of your choice (honey, agave syrup or similar)
Preparation of golden milk:
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Wash and peel the turmeric and ginger. Grate both very finely using a kitchen grater. Tip: Turmeric will stain your hands, so you should wear kitchen gloves.
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Melt the coconut oil in a saucepan over low to medium heat. Add turmeric, ginger, and pepper. Sauté, stirring occasionally, for 1-3 minutes. Stir in cinnamon and other spices of your choice to create a paste.
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Pour in the (plant-based) milk and let the golden milk steep for a few minutes on low heat. Stir in your sweetener.
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You can now pour the golden milk through a sieve into your cup or whisk it until frothy using a hand blender.
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Stir Pure Immune liquid extract into golden milk and enjoy immediately.
More recipe ideas with golden milk
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Golden milk can be enjoyed as a refreshing shake in the summer. Here's the link to the cold immune booster with plenty of vitamin C and fresh ginger.
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In the video , we show you how to prepare golden milk using only two ingredients.
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Golden milk on the go? No problem with the golden Immune Balls .
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Drinking coffee and golden milk is too many drinks for you in the morning? Then why not try a golden oatmeal with rolled oats and banana?
These are the side effects of golden milk
For most people, golden milk is a healthy drink without side effects. However, in rare cases, the body reacts to the ingredients. As is so often the case, the dose makes the poison. According to the EFSA (European Food Safety Authority), those who eat turmeric every day should not consume more than 3 mg of curcumin per kilogram of body weight. Larger quantities can cause gastrointestinal problems such as bloating or heartburn. Piperine can lead to similar symptoms.
Furthermore, general intolerances or allergic reactions to individual ingredients are possible. For example, in the case of lactose intolerance, the drink should be prepared with lactose-free or plant-based milk. Pregnant women should generally avoid ginger, as it is considered to induce labor. Therefore, golden milk is only permissible for them without ginger.
Golden Milk: Effects at a glance
The effects of golden milk can be deduced from its individual ingredients. They complement each other perfectly, creating a delicious drink that is said to strengthen your immune system and alleviate chronic inflammation . These applications originate from Ayurvedic medicine and are based on centuries-old knowledge. Even modern studies are already showing initial findings that point to the beneficial effects of turmeric latte.
We're convinced: Golden Milk is a revitalizing drink that's trending for good reason. We're impressed by its delicious taste and vibrant color, as well as the various ingredients and their beneficial effects on the immune system. To give your body an extra boost, we at smaints add medicinal mushroom extracts to our Golden Milk. With our superfood powder for Golden Mushroom Milk, you can easily prepare this delicious and trendy drink yourself.
Sources:
https://www.ernaehrungs-umschau.de/print-artikel/11-11-2015-basiswissen-curcumin/
https://pubmed.ncbi.nlm.nih.gov/9619120/
https://www.aok.de/pk/magazin/ernaehrung/lebensmittel/kurkuma-wie-hilft-es-unserer-gesundheit/
https://www.apotheken-umschau.de/medikamente/heilpflanzen/ceylon-zimt-735843.html
