• tanellewestgard

my new obsession: golden milk lattes

Golden milk lattes have recently become my newest obsession. For many years I have been enjoying my own version of a bulletproof coffee (coffee, almond milk, MCT oil) but after trying a Golden Milk Latte in Arizona this past weekend, I am hooked! Golden Milk Latte's add more herbs/spices and consist of the following:

  • turmeric

  • ginger

  • cinnamon

  • black pepper

  • coconut MCT oil

  • honey

  • almond or coconut milk

Checkout Minimalist Baker for their recipe:

If the above interested you at all, let's take a look at why golden milk may have been a staple in Ayurvedic medicine.



  • anti-inflammatory

  • antioxidant

  • anti-cancer

  • circulatory stimulant (increases blood flow through the body)

  • hypolipidemic (lowers cholesterol and triglyceride levels)

  • hepatoprotective (supports and protects our liver)

Most of you probably know about turmeric and its component curcumin which are known for their powerful anti-inflammatory and antioxidant effects. Due to its anti-inflammatory properties it is used in treatments for arthritis, IBS, IBD, gastric ulcers, and many more. Turmeric has also been heavily used in treating concussions and other neurologic dysfunction due to its potent anti-inflammatory and antioxidant effects. Turmeric has cytotoxic effects meaning it can kill abnormal cells leading to its anti-cancer effects (1).

Turmeric also has a specific effect on the liver in which it increases liver function as well as bile flow which we need for digestion. Turmeric even has protective effects on our heart and can lower cholesterol levels (1).

Be careful using turmeric in cases of gallstones or stomach ulcers.


  • anti-nausea

  • anti-inflammatory

  • antioxidant

  • anti-microbial (kills bacteria)

  • anti-spasmodic (relaxing to smooth muscle)

  • carminative (calming to our digestive system)

  • cardiotonic (tonifying to our cardiovascular system)

  • hepatoprotective (supports and protects our liver)

  • hypolipidemic (lowers cholesterol and triglyceride levels)

  • peripheral circulatory stimulant (increases blood flow through the body)

Most of you may know that ginger is used for stomach upset. Ginger is an overall digestive system tonic. It reduces cramping, gas and nausea. Due to its ability to increase circulation it is used in arthritic conditions. Ginger is also an anti-inflammatory and anti-oxidant and has been used as an anti-cancer agent. Lastly, it has an anti-cholesterol agent and can be used in cases of hyperlipidemia to lower cholesterol levels (1).

Be careful in cases of ulcers, GERD, gallstones, kidney disease, bleeding disorders and pregnancy.


  • astringent (drying)

  • antispasmodic (relaxing to smooth muscle)

  • carminative (calming to our digestive system)

  • hypoglycemic (lowers blood sugar)

If anyone has tried cinnamon before you may have realized it has some serious warming effects. This warming effect helps soothe the stomach. You may also have realized that it makes your mouth feel very very dry. This effect helps prevent diarrhea.

Cinnamon is used most often for its ability to relax smooth muscle. This includes the smooth muscle in our blood vessels (treats hypertension), lungs (asthma), uterus (dysmenorrhea), gastrointestinal tract (diarrhea and constipation) (1).

Cinnamon is also a great blood sugar regulator and has shown beneficial effects in lowering blood sugar in those with type II diabetes (1).

Be careful in cases of gallstones, gallbladder disease, gastritis and GERD.

Black Pepper:

  • antioxidant

  • antimicrobial

  • anti-inflammatory

  • gastro-protective

Black pepper seems like a regular staple in our diet. Usually it is added to most things before we even get the chance to add it ourselves. Beyond the fact that it adds flavour to our food, it has also has many health benefits. As with the other spices, black pepper is both an antioxidant and anti-inflammatory. It is also known for its gastro-protective activity that can increase nutrient absorption (4).

Coconut MCT oil:

MCT stands for medium chain triglycerides. These are the perfect size fats to get our metabolism going. They are smaller in size than most fats we consume, and this allows them to be absorbed by the gut quickly and bypass our fatty tissue (2,5). MCT has been found to alter our body composition and manage a healthy body weight (3).

These fats are especially good for people with digestive disturbances because they skip something called the carnitine shuttle (2). By bypassing this they can get right into the mitochondria and start producing energy.

On the KETO diet? These MCT’s can also be converted into ketones (2). This may be a quick and easy way to increase your healthy fat intake. Ketones are also a source of energy for the brain, something I am sure we could all use more of :)

Golden milk seems pretty promising in terms of health benefits, and it is also a deliciously warming drink for this quickly changing Fall season.

I am going to give this a try for the month of November! Updates to come xo


  1. Marciano. M., & N. Vizniak. (2018). Botanical medicine herbs, nutrition, hormones and medication. Professional Health Systems Inc.

  2. Boucher Institute of Naturopathic Medicine. (2018). Nutrition Notes.

  3. St-Onge, M. P., & Bosarge, A. (2008). Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. The American journal of clinical nutrition, 87(3), 621-626.

  4. Butt, M. S., Pasha, I., Sultan, M. T., Randhawa, M. A., Saeed, F., & Ahmed, W. (2013). Black pepper and health claims: a comprehensive treatise. Critical reviews in food science and nutrition, 53(9), 875-886.

  5. Brown. M. J (2016). MCT oil 101: a review of medium chain triglycerides. Healthline. Found online:

  6. Minamalist Baker. (2019). 5 minute vegan golden milk. Found online:

  7. Mumme, K., & Stonehouse, W. (2015). Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. Journal of the Academy of Nutrition and Dietetics, 115(2), 249-263.

  8. Singletary, K. (2010). Black pepper: overview of health benefits. Nutrition Today, 45(1), 43-47.

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