What's the Deal With Golden Milk?

Posted under  Food & Health, Nature's Path on
Fresh herbs and spices are packed with powerful compounds for health and longevity. Among them is turmeric, a golden yellow spice derived from the Curcuma longa plant and a member of the ginger family, Zingiberaceae. Turmeric is known for its golden pigment as well as its myriad of health benefits, which can be maximized by combining the spice with other natural ingredients. Golden milk is a beverage that capitalizes on the benefits of turmeric in combination with other healthy ingredients like coconut milk and black pepper. It is a beverage that has been used in traditional Chinese medicine and Ayurvedic medicine for centuries, but has recently taken the spotlight in the Western world. A warm, healing beverage also known as turmeric tea, golden milk has natural anti-inflammatory, antioxidant, anti-arthritic, and anti-cancer benefits, among others. Keep reading to learn more about this healthy beverage and how to enjoy it for yourself.

What Are the Health Benefits?

The health benefits of golden milk are linked to turmeric and its active ingredient, curcumin. Though turmeric only contains about 3% curcumin by weight, pairing this golden spice with black pepper can boost its benefits. Black pepper contains a compound called piperine, which prevents the liver from metabolizing the curcumin before it can be absorbed into the blood stream. As little as a pinch of black pepper in combination with turmeric can increase the bioavailability by as much as 2,000%. While turmeric and black pepper are often the focus when it comes to the benefits of golden milk, you can’t forget about the other main ingredient – coconut milk. Coconut milk is rich in medium-chain triglycerides (MCTs) which reduce inflammation while also supporting weight loss and muscle growth. It contains natural electrolytes and healthy fats, which boost gut health and regulate digestion. The digestion-boosting power of coconut milk combined with the metabolism-blocking benefits of black pepper produce the powerful health-boosting beverage known as golden milk. So, what are the health benefits of golden milk? Here is a quick overview:
  • Improves memory and speeds learning
  • Reduces free-radical damage and oxidative stress
  • Relieves arthritis pain and inflammation
  • Improves blood pressure and reduces LDL cholesterol
  • Prevents or inhibits colon, breast, and pancreatic cancers
  • Slows the progression of neurodegenerative disease
  • Supports over 160 individual physiological functions
Though golden milk has been a part of Ayurvedic medicine for centuries, it has recently experienced a resurgence. According to a report on food trends for 2016, Google searches for turmeric increased by 56% from the previous year. Cafes around the country are now serving this warm yellow beverage and it has gained somewhat of a cult following. The benefits of this tasty beverage are plentiful, but they are dependent upon the ingredients. To give this beverage a try for yourself, check out the recipe below.

How to Enjoy Golden Milk Yourself

If you’d like to enjoy the benefits of turmeric tea, you’ll be glad to know that the recipe is very easy – all you need is: coconut milk, turmeric, cinnamon, and black pepper. You can also add other herbs or spices as well as a hint of sweetness to taste. Here is a quick recipe:

Main Ingredients:

  • 2 cups light coconut milk
  • 1 teaspoon turmeric
  • ¼ teaspoon ground cinnamon
  • Pinch black pepper, freshly ground

Optional Ingredients:

  • 1 teaspoon raw honey or agave
  • ¼ teaspoon ground ginger
  • Pinch cayenne


  • Combine the coconut milk, turmeric, cinnamon, and black pepper in a blender.
  • Blend on high speed for 30 to 60 seconds until smooth and well combined.
  • Pour the liquid into a saucepan and set it to medium heat.
  • Heat the liquid until steaming - but not boiling - then pour into a mug to serve.
  • Sweeten with honey, if desired, or flavor with ginger and a pinch of cayenne.
Delicious and loaded with health benefits, golden milk is a warm beverage that should be enjoyed by anyone and everyone. Whether you’re looking to reduce inflammation, relieve arthritis pain, soothe digestive upset, or speed healing, warm turmeric tea is the way to go!

Enjoy your golden milk moment when you finish off a bowl of our brand new Golden Turmeric Cereal (now available at Costco)!

Would you like to be the first to hear about our new products and more? Sign up for our Nature’s Path Newsletter.

About The Author

Kate is a freelance writer and content strategist. She is passionate about writing content related to food, health and fitness as well as natural remedies and recipes.

Follow Us For News, Contests, Updates and More!