Eat Well Recipe: Anti-Inflammatory Golden Milk Latte [Beverage]

This Golden Milk Latte is a comforting, anti-inflammatory elixir often referred to as "liquid gold."¹ It utilises the synergistic relationship between turmeric and black pepper to create a potent beverage that supports metabolic health and reduces oxidative stress.²

Anti-Inflammatory Golden Milk Latte

Prep time: 2 mins | Cook time: 5 mins | Serves: 1

Ingredients

• 1 ½ cups Unsweetened almond milk (or cashew milk)
• 1 tsp Ground turmeric (or 1-inch fresh turmeric root, grated)
• ½ tsp Ground ginger (or 1-inch fresh ginger, grated)
• ¼ tsp Ground cinnamon
• A pinch of cracked black pepper (essential for absorption)
• 1 tsp Virgin coconut oil or MCT oil
• Optional: 5 drops of liquid stevia or monk fruit for sweetness

Instructions & Method

1. Combine: Place the almond milk, turmeric, ginger, cinnamon, black pepper, and coconut oil in a small saucepan.
2. Heat: Whisk the ingredients over medium-low heat. Bring to a gentle simmer (do not boil) for about 5 minutes.
3. Emulsify: If you prefer a frothy latte, carefully pour the warm mixture into a high-speed blender for 20 seconds or use a handheld milk frother.
4. Sweeten: Add your natural sugar-free sweetener if desired and stir.
5. Serve: Pour into a mug and top with an extra sprinkle of cinnamon.

Tips for Success: Staying Healthy & Preventing Diabetes

The star of this recipe is curcumin, the active compound in turmeric. For those managing or preventing diabetes, curcumin is highly beneficial as it has been shown to improve the function of insulin-producing beta-cells and reduce systemic inflammation.³ However, curcumin is difficult for the body to absorb on its own.⁴ The black pepper in this recipe contains piperine, which increases curcumin absorption by up to 2,000%, while the healthy fats from coconut oil ensure it is properly assimilated.⁵

To keep this beverage diabetes-friendly, it is crucial to use unsweetened nut milks, as "original" versions often contain hidden sugars.⁶ Replacing a high-sugar coffee house drink with this latte can significantly lower your daily glycemic load. Drinking this in the evening can also help stabilise overnight blood sugar levels. For an extra metabolic boost, ensure your cinnamon is Ceylon cinnamon, which is the variety most effectively linked to lowering blood glucose levels.

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This content is NOT a substitute for professional medical advice, diagnosis, or treatment.

• Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
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