Drinking turmeric milk, also known as golden milk, at night has become a popular practice for those looking to lose weight. Turmeric, the main spice in turmeric milk, contains curcumin, a compound with anti-inflammatory and antioxidant properties. Some research shows that curcumin may aid weight loss in several ways. However, more studies are needed to confirm turmeric’s effects on weight specifically.
How can turmeric milk help with weight loss?
Here are some of the ways that turmeric and curcumin may contribute to weight loss:
- Curcumin may suppress fat tissue growth. A mouse study found curcumin suppressed the growth of fat tissue by inhibiting new blood vessel formation.
- It may reduce inflammation related to obesity. Curcumin’s anti-inflammatory properties may help reduce inflammation associated with obesity.
- Curcumin may improve metabolism. One study in mice fed a high-fat diet found curcumin helped prevent some of the metabolic side effects, like weight gain.
- It may regulate lipids. Turmeric extract with curcumin was shown to reduce body fat and total cholesterol levels in obese subjects in one study.
So in theory, adding turmeric milk to your diet, especially at night, may support weight loss through several mechanisms. However, most existing research is in animals or small studies. More research is needed to confirm turmeric’s direct effects on weight specifically.
When is the best time to drink turmeric milk?
Many people choose to drink turmeric milk right before bed for a few potential reasons:
- It may promote relaxation and sleep. The warm milk and soothing spices like turmeric, cinnamon, and ginger can be relaxing.
- Curcumin may be more effectively absorbed on an empty stomach. Taking turmeric with black pepper and fats in the milk may also increase absorption.
- It can help curb late-night cravings. The warm, filling milk may help satisfy cravings and prevent late-night snacking.
Drinking turmeric milk during the day may also provide benefits, but many people find it easiest to wind down and incorporate it into their nighttime routine.
Turmeric milk recipe for weight loss
Here is an easy golden milk recipe to drink before bed to support your weight loss goals:
Ingredients:
- 1 cup unsweetened almond milk or milk of choice
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground ginger
- 1/8 teaspoon ground black pepper
- 1 teaspoon coconut oil or ghee
- 1 teaspoon honey or maple syrup (optional)
Instructions:
- Combine all ingredients except honey/syrup in a small saucepan.
- Whisk well to combine and heat on medium until hot but not boiling, about 5 minutes.
- Remove from heat and stir in honey for sweetness if desired.
- Drink immediately before bed. Makes 1 serving.
You can also add a pinch of cayenne pepper for an extra metabolism boost. Play around with different spice combinations to find your favorite turmeric milk recipe.
What are the benefits of drinking turmeric milk at night?
Here are some of the top benefits of drinking turmeric milk before bed, especially for weight loss:
- Promotes relaxation and sleep. The warm milk, honey, ginger, cinnamon, and turmeric have soothing properties to prepare your body for rest.
- Suppresses appetite. The filling fatty milk can help curb nighttime cravings and prevent snacking before bed.
- Boosts fat burning. Compounds like curcumin may help boost fat burning and metabolism overnight.
- Reduces inflammation. Turmeric’s anti-inflammatory effects may help reduce any inflammation related to excess weight.
- Contains antioxidants. Curcumin and gingerol have antioxidant activity to protect your cells against damage.
The combination of proteins, healthy fats, and spices can help support many body processes related to weight loss and metabolic health as you sleep.
Are there any side effects or precautions?
Turmeric milk consumed in moderation is generally safe for most people. Here are a few precautions to keep in mind:
- Turmeric may interact with certain medications like blood thinners, diabetes drugs, acid reducers, and others. Consult your doctor.
- Excess turmeric consumption may cause stomach upset, diarrhea, or nausea in some individuals.
- Those with gallbladder issues may want to avoid turmeric, as it may worsen symptoms.
- Pregnant or breastfeeding women should limit turmeric intake.
- Turmeric can stain surfaces, so drink carefully.
Overall, drinking a cup of turmeric milk before bed is likely safe for most people. However, introduce it slowly and consult your healthcare provider if you have any concerns.
The bottom line
Drinking turmeric milk at night may offer several benefits related to weight loss. Curcumin, the active compound in turmeric, may help suppress fat tissue growth, improve metabolism, regulate fat metabolism, and reduce inflammation associated with obesity.
Having a warm, soothing cup of golden milk before bed may also curb cravings, promote relaxation, and keep late-night snacking at bay. While research is still ongoing, adding this anti-inflammatory spice to your nighttime routine may support your weight loss goals when combined with an overall healthy lifestyle.