Turmeric has been traditionally used in South Asian countries as a spice, for healing therapies, and as a fabric dye. Recent studies have shown its potential anti-inflammatory effects in people with osteoarthritis, rheumatoid arthritis, and certain forms of cancer.
Is turmeric anti-inflammatory?
What makes turmeric unique is its primary active compound, curcumin. About 5-6% of turmeric's dry weight contains curcumin, which is also the pigment that gives the spice its yellow colour. It is widely known that curcumin has poor oral bioavailability, meaning only a small amount of what you consume is absorbed.
Some studies have shown that specific supplements with curcumin extracts and absorption enhancers have been as effective as diclofenac in reducing pain in people with rheumatoid arthritis and osteoarthritis. However, more long-term studies are warranted. If supplements are used, please consult your healthcare practitioner due to potential interactions with blood thinners.
Turmeric is a great spice to have in your kitchen! Its peppery, earthy, and warm flavour gives your soups, curries, tuna salads, and sauces a unique taste. Remember that turmeric mixed with foods, especially those containing black pepper and a source of healthy fats, may increase its absorption.
Now, let's enjoy a cup of golden milk.
Prep Time: 5 minutes
Cook Time: 7-10 minutes
Total Time: 12-15 minutes
*Serving size: 1 Cup
Ingredients
1 cup light coconut milk, canned
1 tablespoon maple syrup
1 teaspoon turmeric, powder
¼ teaspoon ginger, ground
¼ teaspoon cinnamon, ground
¼ teaspoon vanilla extract
1 dash black pepper
Equipment
Small saucepan
Milk frother or whisk
Instructions
In a small saucepan over medium heat, add all the ingredients.
Bring the mixture to a boil and allow it to boil for about one minute.
Reduce the heat to low and let the golden milk simmer for 7-10 minutes, stirring sparingly with a whisk or frother.
Enjoy the golden milk hot immediately. For a refreshing beverage, let it cool down and blend with ice!
⠀⠀
Extra tips:
Replace coconut milk with hemp milk or soy milk for reduced saturated fat and increased protein.
Replace ground ginger with fresh ginger for extra aroma and flavour.
Coconut milk and black pepper aid in the absorption of curcumin, the active anti-inflammatory component in turmeric.
This article was originally posted in August 2020. Updated by Cristina Montoya on August 4, 2024.
Are you ready to bust more myths about nutrition and arthritis?
Join my Facebook Community
Comments