Can golden milk help you lose weight? Experts explain

Can a savory spice that’s probably in your kitchen cabinet right now help you lose weight? That’s the promise of golden milk, also known as the turmeric latte. This warm, comforting beverage that features this spice has become popular on social media for its rumored potential to support weight loss. While this drink is trending, it’s not new.

This drink has its roots in Ayurveda—a holistic system of medicine originating in India. Ayurvedic medicine focuses on balancing the body, mind, and spirit through diet, herbs, and lifestyle.

Indian households have long turned to turmeric as a natural remedy for 4,000-plus years. 

It wasn’t until recently that it was rebranded as “golden milk” and given a latte-style makeover across the wellness corners of social media.

Golden milk joins the trend of drinks that claim to help heal the body or help with weight loss, like “natural Mounjaro,” the pink Himalayan salt drink, and the “cortisol cocktail.” But does it have a special ability to help you lose weight?

We’ll go through the idea behind golden milk, how to make it, and different health claims. We’ll ask our Noom experts to break down the science of whether this drink can truly help you lose weight and if it’s safe. 

What is the golden milk weight loss drink?

Golden milk is typically a blend of warmed milk (dairy or non-dairy), ground turmeric (which gives it the golden color), black pepper, and other spices. Turmeric contains curcumin, which can help reduce inflammation and stabilize blood sugar while boosting metabolism to help people lose weight. Curcumin is said to be a potent anti-inflammatory and has antioxidant properties.

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Why is golden milk trending?

Golden milk has become popular for a similar reason to other fun, functional drinks like the “cortisol cocktail” and “natural Mounjaro.” These drinks are easy to make with ingredients that are in the typical home pantry and most grocery stores, and they are tied to wellness claims like weight loss and stress relief.

Aside from these possible benefits, there’s a growing interest in more natural, plant-derived remedies as more people seek out holistic approaches to health. 

Can golden milk actually help with losing weight? Let’s break down what’s in the drink and then evaluate the health claims. 

How to make golden milk

The core components of golden milk seem to remain the same:

• 1 cup or so of milk (dairy or non-dairy): Using a milk with some fat is important because curcumin is fat-soluble, which means more will be absorbed by the body when paired with a bit of fat.
• 1 teaspoon of ground turmeric: This yellow spice is the star ingredient, giving golden milk its characteristic color and name. 

Other spices:

• Black pepper: Black pepper contains piperine, a compound that helps your body absorb curcumin more effectively, so you can get more of turmeric’s potential benefits. Most recipes include black pepper to help activate the curcumin. 
• Ginger: Ginger adds a warming, slightly spicy flavor and is popular for its digestive and anti-inflammatory properties. It can be either fresh-grated or powdered. 
• Cinnamon: Cinnamon provides sweetness and flavor. It also has antioxidant and anti-inflammatory compounds and has been tied to weight loss for some people, especially those with PCOS.

Here’s a simple golden milk recipe to follow: 

1. Gently heat the milk with all the spices in a saucepan over medium-low heat, whisking constantly to combine. Don’t boil. 
2. Simmer on low for 5 to 10 minutes to allow the flavors to meld. 
3. Strain into a mug if using fresh ginger or other spices. 

Popular variations and additions for golden milk 

Golden milk is easy to customize, and people often tweak the recipe to match their tastes or boost its potential health benefits. Here are a few common add-ins and swaps:

• Non-dairy milks: Almond milk and coconut milk are popular choices for their flavor and creaminess.
• Milk thistle: Milk thistle is an herb often promoted for liver health. Its active ingredient, silymarin, is an antioxidant and anti-inflammatory compound that may help protect liver cells from damage and support their repair. Research suggests it may reduce inflammation and oxidative stress in the liver, and it’s sometimes used by people with conditions like hepatitis, fatty liver disease, or liver damage from alcohol or toxins, though evidence on its effectiveness is still mixed.
• Sweetener: Some people add 1/2 teaspoon of honey, maple syrup, or a few drops of stevia for some sweetness.

Does golden milk help you lose weight or reduce inflammation?

Golden milk has a spot in the wellness spotlight, thanks to its warm, comforting flavor and the buzz around turmeric’s health benefits. But can it lead to weight loss, blood sugar control, or calm inflammation? We break down the most common claims, what the science says, and get expert tips for including golden milk in a healthy lifestyle.

Claim 1: Golden milk is anti-inflammatory

Verdict: True for curcumin, but maybe not for the turmeric latte

Chronic inflammation is linked to an increased risk of health problems like heart disease, cancer, autoimmune conditions, and even the tendency to carry excess weight. Turmeric’s active compound, curcumin, is anti-inflammatory, and reducing inflammation may help create a healthier metabolic environment that makes weight loss easier.

The catch? Research supporting curcumin’s anti-inflammatory benefits is on high-dose curcumin supplements, not the small amounts in the turmeric latte. A teaspoon of turmeric in golden milk just doesn’t provide nearly the same levels as those studied. 

What’s more, the digestive system struggles to absorb curcumin because it doesn’t dissolve well in water. Once a small amount of curcumin is absorbed, the liver and intestines quickly break it down into other compounds that are then eliminated from the body. 

“Sustainable weight loss comes from enjoying a variety of nutritious foods and maintaining a caloric deficit—not eating a single ingredient,” says Kayla Reynolds, NASM, CPT, Director of Knowledge, Learning, & Behavior at Noom.

Claim 2: Golden milk improves insulin sensitivity and blood sugar regulation

Verdict: True for curcumin, but maybe not for the turmeric latte

Curcumin may help your body respond better to insulin, which can keep blood sugar levels steadier. Stable blood sugar means fewer spikes and crashes, which can reduce cravings. There’s also research showing that curcumin supplements lowered the risk of developing type 2 diabetes in people with prediabetes.

But again, the study used a concentrated extract of the active compound, neither turmeric nor the small amount you’d find in a drink. More research is needed before we can say a golden milk latte has this effect. 

“I’m excited to see more people adopting holistic practices that complement Western medicine,” says Dr. Karen Mann, Medical Director at Noom. It’s great to incorporate natural ingredients into your diet, but we need to have realistic expectations.”

Claim 3: Golden milk boosts metabolism 

Verdict: True for curcumin, but maybe not for the turmeric latte

Animal studies suggest that curcumin can slightly increase calorie burning by encouraging the body to produce more heat (a process called thermogenesis). In theory, this could help with weight loss—but only at much higher doses than you’d get in a beverage. And, we can’t assume that what was found in an animal study will actually apply to humans. 

On top of that, curcumin isn’t very bioavailable, meaning it’s hard for your body to absorb and keep in the bloodstream. Most of it gets quickly broken down by the liver and intestines before it can do much.

“The high doses used in many clinical studies are far greater than what you’d get from a culinary spice,” says Dr. Mann. 

Is golden milk safe?

For most people, turmeric in food—like the amount you’d get in golden milk—is generally considered safe. The bigger risks come from highly concentrated curcumin extracts found in supplements. While rare, high doses can cause side effects or interact with certain medications, which is why it’s best to use them under the guidance of a healthcare provider.

Some potential concerns with high-dose turmeric or curcumin supplements include:

• Digestive upset: Large amounts can sometimes trigger nausea, diarrhea, or stomach discomfort.
• Rare liver injury: A few case reports have linked high-dose supplements to liver issues.
• Medication interactions: Curcumin can interact with several types of prescription and over-the-counter drugs:
  • Blood thinners: Because curcumin has a mild blood-thinning effect, pairing it with medications like warfarin, clopidogrel, or even aspirin could increase the risk of bleeding or bruising.
  • Diabetes medications: Curcumin may lower blood sugar, so combining it with diabetes meds could lead to hypoglycemia.
  • Antacids: Taking curcumin with antacids may increase stomach acid production, causing pain or bloating.
  • Certain chemotherapy drugs and immunosuppressants: Curcumin can interfere with how these medications are broken down, potentially altering their effectiveness.

Frequently Asked Questions (FAQ) about golden milk

What is the best time to drink golden milk?

There’s no proven “best” time to drink golden milk; it’s more about what works for you. Many enjoy it before bed because research suggests dairy milk may support better sleep. Others prefer it in the morning as a soothing, caffeine-free start. Either way, it’s most effective as part of a balanced, healthy routine rather than a standalone weight-loss fix.

Is it okay to drink golden milk every night?

For most people, yes—drinking golden milk every night is considered safe, especially if you’re making it with moderate amounts of turmeric and without excessive added sugar. Turmeric in food amounts is generally well-tolerated, and dairy milk can offer protein, calcium, and compounds that may support relaxation before sleep.

Can golden milk help you lose belly fat?

You can’t spot reduce belly fat with a food or even one particular exercise. The best way to reduce belly fat is by reducing the calories you eat and increasing exercise, including strength training. The combination will help you lose weight all over, including belly fat. 

The bottom line: Golden milk alone won’t help you lose weight

Golden milk can be a tasty, soothing addition to a healthy lifestyle, especially when you skip the extra sweeteners. Think of it as a flavorful swap for drinks with excess sugar.

Turmeric, the star ingredient, contains curcumin, known for its anti-inflammatory properties. However,  the amount of turmeric in golden milk probably isn’t high enough to deliver any metabolic benefits. 

One drink won’t help you lose weight or improve inflammation on its own. Lasting weight loss and actual metabolic change come from a mix of smart nutrition, regular movement, and stress management. Golden milk can be a small, enjoyable piece of that mix, but it’s the overall pattern that counts. 

If you want your diet to be grounded in science, Noom has a plan for you. And if you’re curious about whether weight loss medication could be part of your strategy, see if you qualify for Noom Med. You will be connected with a licensed clinician to help you explore the options and prescribe medication, if needed.