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Here's Everything You Need to Know About Golden Milk


Golden milk may be the hottest new trend in holistic nutrition, but it's been part of Eastern medicine for thousands of years. Otherwise known as haldi ka doodh, this trendy warm beverage is made with turmeric, an ancient spice that was thought to clear up coughs and congestion. While this may sound like an old wives' tale, modern research suggests that turmeric, the active component in golden milk, may actually have many health benefits. (See: Easy Ways to Add Turmeric to Your Diet.)

Turmeric, a yellow spice also known as Indian saffron, gives this warm beverage its yellow color—and a crazy amount of health properties. Recent research suggests that the antioxidant has anti-inflammatory properties that could help ease digestion and arthritis pain, and it may even help prevent cancer. Animal studies also suggest that curcumin, a compound in turmeric, may help prevent brain degeneration like what's found in patients with Alzheimer's and Parkinson's disease.

Although further research is still needed on all of these topics, current data suggests that adding turmeric to your diet is better than leaving it out. (See: Should You Be Taking a Turmeric Supplement?) An easy way to do that is by downing an 8-ounce glass of golden milk each day. Not only will you be netting all the health benefits mentioned above, but the milk will also provide 8 grams of protein and 9 different vitamins and minerals. Here's how to make it so you can start adding it to your daily routine. 

Golden Milk (Haldi Ka Doodh)

Makes 2 glasses


  • 2 cups milk
  • 1 tablespoon honey or maple syrup
  • 3/4 teaspoon ground turmeric
  • 1 cinnamon stick (optional)
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon ground ginger or a pinch of freshly grated ginger
  • pinch of pepper


  1. Pour all of your ingredients into a small pot and whisk together. Bring to a boil and then reduce the heat to low. Simmer for 20 minutes.
  2. Take out the cinnamon stick. Serve the milk warm with an extra sprinkle of cinnamon.


Natalie Rizzo, MS, RD

Natalie Rizzo, MS, RD is a NYC based Registered Dietitian and the owner of Nutrition à la Natalie  Specializing in sports nutrition, Natalie helps busy, active people live  More →

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