Golden drink hailed a game-changer after boosting memory by 30%, lowering high cholesterol and blood sugar

Golden milk is packed with superfood ingredients that can boost the brain, heart and more

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Adam Chapman

By Adam Chapman


Published: 19/08/2024

- 11:21

Updated: 19/08/2024

- 12:36

You can make it at home in five simple steps

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Researchers may have discovered the Swiss Army Knife of health drinks.

Golden milk is packed with superfood ingredients that have been shown to boost memory, and lower high cholesterol and blood sugar. As the moniker suggests, golden milk, also known as turmeric milk, is usually made by heating cow’s milk with turmeric and other spices like ginger, cinnamon, nutmeg, cloves, and black pepper mixed in. The turmeric is what gives this drink its gorgeous golden yellow colour.

People have been knocking back golden milk for centuries for good reason. Let's take a look at three major health benefits...

Boost brain function

Curcumin - the main compound in turmeric - has been shown to boost cognitive performance.

In one study, published in the American Journal of Geriatric Psychiatry, researchers examined the effects of an easily absorbed curcumin supplement on memory performance in people without dementia, as well as curcumin’s potential impact on the microscopic plaques and tangles in the brains of people with Alzheimer’s disease.

The people who took curcumin experienced significant improvements in their memory and attention abilities, while the subjects who received placebo did not, Small said. In memory tests, the people taking curcumin improved by 28 per cent over the 18 months. Those taking curcumin also had mild improvements in mood, and their brain PET scans showed significantly fewer amyloid and tau signals in the amygdala and hypothalamus than those who took placebos.

Studies show that curcumin may increase levels of brain-derived neurotrophic factor (BDNF). BDNF is a compound that helps your brain form new connections and promotes the growth of brain cells.

What's more, ginger - another key ingredient in golden milk - may also boost brain function in middle-aged adults by improving reaction time and memory, research suggests.

Moreover, in animal studies, ginger appears to protect against age-related brain function loss.

Lower blood sugar

Two key components of golden milk may help lower blood sugar levels, studies suggest.

According to a review, published in Diabetes, Obesity & Metabolism, one to six grams of cinnamon per day may lower fasting blood sugar levels by up to 29 per cent.

Moreover, research suggests cinnamon may reduce insulin resistance - the faulty mechanism that gives rise to high blood sugar.

According to a study published in the journal Diabetes, Obesity & Metabolism, cinnamon seems to reduce how much glucose is absorbed in your gut after a meal, which can further improve blood sugar control.

Likewise, regularly adding small amounts of ginger to your diet may help lower fasting blood sugar levels by up to 12 per cent, concludes a study published in the Iranian Journal of Pharmaceutical Research.

A small, daily dose of ginger may also lower haemoglobin A1C levels - a marker of long-term blood sugar control - by up to 10 per cent, research suggests.

Furthermore, a study published in the European Journal of Pharmacology reported that two different ginger extracts, spissum and an oily extract, interact with serotonin receptors to reverse their effect on insulin secretion.

Treatment with the extracts led to a 35 per cent drop in blood glucose levels and a 10 per cent increase in plasma insulin levels.


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Lowering high cholesterol

Cinnamon may also deal a decisive blow to high cholesterol - a marker of heart disease.

For instance, a review of 10 studies concluded that 120 mg of cinnamon per day may lower total cholesterol, triglyceride and “bad” LDL levels while raising “good” HDL levels.

In another review, supplementing with at least 1.5 grams (g), or about three-quarters of a teaspoon of cinnamon per day was able to reduce levels of triglycerides, total cholesterol, LDL (bad) cholesterol, and blood sugar in people with metabolic disease.

Turmeric - the other wonder ingredient found in golden milk - has been shown to lower high cholesterol levels.

A 2017 meta-analysis evaluated the effects of turmeric on blood lipid levels. It indicated that turmeric and curcumin significantly reduced serum LDL and triglycerides compared to the control group.

The researchers also noted the following:

  • By reducing serum LDL levels, turmeric and curcumin may help protect people at risk of cardiovascular diseases.
  • People may tolerate curcumin better than conventional drugs
A more recent review looked at studies into the effects of curcumin on cholesterol. It found that curcumin significantly reduced one type of lipid in more than two-thirds of the studies. Studies that used a bioavailable formulation of curcumin reported a better impact on lowering cholesterol.

How to make golden milk 

First things first, choose your milk. Turmeric milk is traditionally made with cow’s milk as it originates in India, where dairy is most popular. Alternatives include oat, soy, pea or almond.

Then:

  1. Pour 250ml of your milk of choice into a saucepan and bring to a simmer over medium heat
  2. Add in 1tsp of ground turmeric, a pinch of black pepper and any other spices and sweeteners you want to add to the mix
  3. Allow to simmer for ten minutes so the flavours can mix and develop fully
  4. Pour into a cup, allow to cool a little and get sipping

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