It’s my ideal drink to counter autumn: anti-inflammatory, warming, and satisfying, golden milk is a real gem!
Beyond its sunny color and its ultra-comforting taste, this drink rooted in the Indian Ayurvedic tradition is based on a true biochemical synergy, now confirmed by scientific research.
What science says
Turmeric, a key element of the recipe, contains an active molecule called curcumin, responsible for its intense yellow color and its medicinal properties.
The research has highlighted its effects:
- powerful anti-inflammatories
- antioxidants (neutralization of free radicals)
However there is a "but": curcumin is very poorly absorbed when ingested alone.
Or, in Ayurvedic tradition, it is seen that the constituent elements of the golden milk recipe constitute the perfect way to optimize its assimilation.
Today, this is documented by science.
The perfect synergy: black pepper + fat + gentle heat
1. Black pepper: contains piperine, a molecule that inhibits the hepatic degradation of curcumin, significantly increasing its bioavailability 2. Fat content: Curcumin is fat-soluble — it requires a fatty substance (coconut oil, ghee, 15% fat coconut milk…) to dissolve and pass through the intestinal barrier. 3. Gentle heat : without boiling, gentle heat facilitates the dispersion of curcumin without degrading it.
This triple combination (turmeric + pepper + fat) makes golden milk a true superfood, simple, inexpensive, and accessible to all: we would be foolish to deprive ourselves of it!
Recipe
Ingredients for 1 cup
- 200 to 250 ml of coconut milk (15 to 20% fat content) — OR oat milk + ½ tsp coconut oil or ghee
- 1 tsp of ground turmeric or (ideally) freshly grated fresh turmeric
- ½ tsp of ground ginger or (ideally) freshly grated ginger
- ½ tsp Ceylon cinnamon
- A pinch of black pepper (essential for the absorption of curcumin)
- 1 tsp of raw honey — optional for taste, to be added at the end when the drink is warm but not hot
Preparation
- Gently heat the coconut milk (or oat milk with the oil), without boiling it.
- Add the turmeric, the ginger, the cinnamon, and the black pepper.
- Let it simmer over low heat for about 5 minutes, stirring occasionally.
- Remove from heat and let cool slightly
- Filter if necessary
- Add raw honey (optional) and mix well.
Limits and Precautions
Coconut oil, like butter, is a saturated fat that is best consumed in moderation to avoid increasing our cholesterol levels.
To go further
Here are some scientific studies that support this article:
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Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers DOI: 10.1055/s-2006-957450
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The influence of food matrices on the bioavailability of curcuminoids from a dried colloidal turmeric suspension: a randomized, crossover, clinical trial DOI: 10.1039/d4fo03414g
