golden milk tea powerful ayurvedic drink with turmeric

Golden Milk Tea: A Powerful Ayurvedic Drink With Turmeric

A cup of golden milk tea with blog title


Starting off a day with a warm cup of tea is what we are habitual of. While some people take milk tea as their first drink to stay energized throughout the day, some have chosen healthy green tea as a part of their diet. We can find various types of teas in today's world, each having its own benefit. However, there is a new tea type that has gained immense popularity in recent times; Golden Milk Tea.

The main ingredient in Golden Milk tea is an Ayurvedic spice, Turmeric powder, which provides the tea with its rich golden color. Turmeric is extracted from the roots of the Curcuma longa plant. Turmeric has an abundance of health benefits including immunity boosting and anti-inflammatory. The health benefits of Golden milk tea are why the beverage is the choice among health-conscious ones.

Health Benefits of Golden Milk Tea

Golden milk tea AKA turmeric milk tea is an Ayurvedic drink that is widely consumed in Asian countries including India, Nepal and China. It has now been gaining popularity in Western countries as well. The golden beverage is traditionally made by warming up cow’s milk with turmeric powder and other healthy spices black pepper, ginger, cinnamon, and honey. Recipes for golden milk tea can vary from person to person, but turmeric is the key ingredient in golden milk tea.

Golden milk tea is rich in antioxidants, key compounds essential for the functionality of cells. Antioxidants fight cell damage, boost immunity, and protect the body from oxidative stress. Studies show that diets rich in antioxidants, like golden milk tea, lower the risk of infections and disease, and contribute to overall health. Below are listed the top 8 potential health benefits of Golden milk tea.

1. Reduces Inflammation and Joint Pain

The turmeric powder in Golden milk tea powerfully reduces inflammation which plays a role in chronic diseases, including metabolic syndrome, cancer, Alzheimer’s and heart disease. Its anti-inflammatory compounds help reduce joint pain as well.

2. Immunity Booster

Curcumin in turmeric golden milk tea is an immunomodulatory agent that improves the functioning of T cells, B cells, and macrophage cells. These cells are essential components in the immune system of the body. Golden milk tea enhances the response of antibodies, ultimately lowering the risks of arthritis, Alzheimer’s, cancer, heart disease, and diabetes.

3. Antibacterial, Antiviral, and Antifungal Properties

Golden milk tea in Nepal is often used as a home remedy to treat coughs and colds. Test-tube studies have shown that curcumin has antibacterial, antiviral and antifungal properties that prevent respiratory syncytial virus (HRSV), protecting our body from infections. Turmeric milk tea also inhibits the growth of bacteria.

4. Lowers Blood Sugar Levels

Golden milk tea delays the onset of type 2 diabetes mellitus which leads to high blood sugar levels in the body as the cells do not respond to insulin. Turmeric inhibits the formation of inflammatory cytokines that gives the tea a favorable effect on blood glucose levels.

5. Reduces Risk of Heart Diseases

Heart disease continues to be the primary cause of death in the United States. The good news is that research has shown that golden milk tea can improve the overall health of the heart, by increasing endothelial function and reducing inflammation. The antioxidants in turmeric milk tea are what prevent heart diseases and diabetic cardiovascular complications.

6. Reduces risk of cancer

Studies have linked turmeric to interfering with the development and growth of cancer cells, effectively reducing the risk of cancerous growth. Thus golden milk tea can potentially treat or reduce the risk of breast, ovaries, lung, skin and brain cancer. Laboratory research suggests that curcumin in turmeric milk tea slows down the progression of cancer molecular level.

7. Promotes Skin Health

For centuries, turmeric is used as a natural remedy for skin conditions. The spice is often used in skin gels and other skin care products and it is believed that regularly drinking turmeric golden milk tea makes the skin glow and keeps harmful bacteria at bay. The cinnamon in turmeric milk tea also promotes collagen synthesis that fights premature signs of aging.

8. Improve Brain Health

Turmeric has also been linked to brain health and memory. Researchers have found that regular consumption of Golden milk tea increases important brain compounds that promote brain growth and neural connections so that your brain can function properly. It plays an important role in the prevention of dementia and Alzheimer’s disease.

Key Ingredients for Golden Milk Tea

  • Turmeric

Turmeric is the key ingredient in golden milk tea. You can use turmeric in its fresh roots, paste or powder form - each gives a different flavor. However, we recommend you to use ground turmeric powder as it is more concentrated than fresh turmeric or turmeric paste. Ground turmeric powder is traditionally used for golden milk tea.

  • Ground Black Pepper

Ground black pepper in golden milk tea helps absorb the nutrients in turmeric. Only a pinch of it will do the work.

  • Healthy Milk

A little fat is important in golden turmeric milk tea to absorb all of the nutrients in the tea. As it is a healing drink, you should consider using almond milk or full-fat coconut milk. Raw fresh cow’s milk was traditionally used in turmeric tea but with current practices of adding hormones & antibiotics to dairy milk, we recommend you avoid it. However, if you have access to raw fresh milk, you can use it in your golden milk tea.

  • Spices & Aromatics

You can add any of the following spices for extra flavor and health benefits in your golden milk tea.

  1. Ground Cardamom
  2. Ground Cinnamon
  3. Fresh or Ground Ginger
  4. Raw honey (if you want a little extra sweetness)

Cardamom, ginger, and cinnamon not only give extra flavor but are packed with antioxidants, they offer a plethora of healing benefits.

How to Make Golden Milk Tea?

There are various ways to prepare golden milk tea but the below three methods are the most popular ones.

Method 1: Golden Milk Tea with Fresh Turmeric Roots

In the first method, fresh turmeric roots are used to make golden milk tea. To make golden milk tea with fresh turmeric root, you have to mix fresh milk with sliced turmeric root and fresh ginger root, a stick of cinnamon and a pinch of ground black pepper in a saucepan and cook it in medium flame just until it starts simmering. Keep stirring the mixture constantly. 

There is no set rule on how much you use for each ingredient but it all depends on your personal preference. We prefer the ratios below to make the best golden milk tea with fresh turmeric roots.

  • 2 ½ cups unsweetened fresh milk (almond milk or coconut milk or whole raw cow’s milk)
  • 2 inches of sliced fresh turmeric root
  • 1 inch sliced fresh ginger root
  • A pinch of black pepper
  • A tablespoon of honey (optional)

Honey is completely optional in golden milk tea. You can swap honey with any other sweetening agent like stevia or maple syrup.

Method 2: Golden Milk Tea with Ground Turmeric Powder

In the second method, ground turmeric powder is used in golden milk tea. Similar to the previous method, mix the following ingredients in a saucepan and cook until it starts simmering.

  • 2 ½ cups unsweetened fresh milk (almond milk or coconut milk or whole raw cow’s milk)
  • 1 ½ teaspoon ground turmeric powder
  • ½ teaspoon ginger paste
  • A pinch of black pepper
  • A tablespoon of Maple syrup or honey

The sweetening agent is completely optional.

Method 3: Golden Milk Tea with Turmeric Paste

Using Turmeric paste (aka golden paste) is another common method to make gold milk tea. If you are willing to make turmeric golden latte then this method is for you.

First of all, you will need golden paste, which you can make by mixing ground turmeric powder with oil, black pepper, water and other Ayurvedic spices like ginger, cinnamon and cardamom. Once the golden paste is ready, you can make a jar of it and keep it in the fridge. It will make it easy for you to prepare golden milk tea in no time.

  • To make golden milk using turmeric paste, follow the steps below.
  • Place a teaspoon of turmeric paste into a mug.
  • Pour some hot milk over it.
  • Sweeten with your favorite sweetener. (optional)
  • Give it a mix.

There you go, your golden tea is ready to enjoy.

Golden milk tea is one of the best beverages to have for health benefits but keep in mind that it’s not the only one. There are many other Herbal tea options available in the market that you can use to boost your overall health. From green tea, tulsi herbal tea to Lemongrass Herbal Tea  you can find all the healthy tea varieties in our inventory.



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