What Happens to Your Body When You Drink Golden (Turmeric) Milk

Golden milk—also called turmeric milk or golden or turmeric latte—is a mixture of milk, turmeric, and other warming spices touted for its health benefits. It is based on the traditional Indian drink haldi doodh, often prepared as an at-home cold remedy.1

Turmeric is the source of many of golden milk’s possible health benefits. Curcumin, a compound in turmeric, is known for its anti-inflammatory and antioxidant properties.2 Researchers have extensively studied curcumin for its benefits to various conditions, such as arthritis, anxiety, high cholesterol, cancer, metabolic syndrome, and inflammatory conditions.3

۱. Reduces Inflammation
Turmeric, the primary ingredient in golden milk, is known for its powerful anti-inflammatory properties and is well-researched.3 Inflammation is your immune system’s response to an irritant, which can be helpful in the short term to recover from an infection or injury but is damaging in the long term. Chronic inflammation is associated with several diseases, such as arthritis, depression, and more.

۲. Prevents Cell Damage
Golden milk may help prevent cell damage through turmeric’s antioxidant qualities. Research shows that curcumin’s antioxidant effect can help reduce oxidative stress, an imbalance between free radicals and antioxidants in the body.3
Your body produces unstable and potentially harmful molecules, called free radicals, through normal bodily processes and exposure to toxins and stress. Antioxidants—like curcumin—work by binding to and neutralizing free radicals, thus reducing the risk of cellular damage that can lead to disease.

۳. Lowers Blood Sugar Levels
Food is broken down into blood glucose (sugar) and converted into energy for the body to use.4 Some of the ingredients in golden milk may help lower blood sugar. A recent systematic review found that turmeric could reduce fasting blood sugar and had antidiabetic properties.5 Ginger is also effective at lowering fasting blood sugar (the amount of glucose, or sugar, in the blood after fasting during the night) in people with diabetes.6

۴. Prevents Heart Disease
Emerging research has found that curcumin can help prevent atherosclerosis, a disease that causes plaque buildup in your arteries and is associated with many types of heart disease.7 It may also help lower blood pressure and improve exercise performance.8

۵. Strengthens Bones
Drinking golden milk may strengthen your bones. Dairy and fortified plant milk contain calcium and vitamin D, vital for bone health.11 Experts recommend consuming three to four servings of calcium-rich foods like milk, yogurt, enriched plant milk, cheese, and calcium-added orange juice daily.

۶. May Reduce Cancer Risk
7. Aids Digestion
8. Boosts the Immune System
9. Supports Brain Function and Memory
10. Improves Mood