Golden Milk Tea – Low Carb & Keto

I love coffee, especially in winter, but I also love sleep so I try to cut off all caffeine by 2 pm.  This Golden Milk Latte (aka Golden Milk Tea or Turmeric Tea) is a wonderful substitute for coffee, as it is warm, aromatic, tasty and yes, even healing and healthy!  This drink is quite addictive and is starting to be my go-to drink in the winter.  That first cup of coffee in the morning is still a mainstay, but this new-to-me elixir is taking over the afternoons and especially the evenings!

golden milk tea

Golden Milk Tea (aka Turmeric Tea)

What is in Golden Milk Tea (or Turmeric Tea)

I’m a big fan of the study done by National Geographic on the world’s “Blue Zones”.  A National Geographic team studied the regions of the world that had the highest number of people that reached an old age (beyond 80 years) in good health. They came up with 5 regions in the world, with Okinawa, Japan being one of them.

On the Japanese island of Okinawa, turmeric tea is a way of life. The population drinks this traditional favorite daily, and numerous studies have linked turmeric with wide-ranging anti-inflammatory effects.

While a number of different criteria were applied to understand the “why” of each Blue Zone region, the people of Okinawa were shown to have one of the world’s longest average life spans: 81.2 years.  A daily dose of Golden Milk Tea may play into the overall reason.

Why is Golden Milk Tea Considered Healing?

Turmeric is the Golden Milk Tea ingredient thought to be most beneficial.  Ginger, cinnamon, hot peppers with capsaicin, black pepper and honey all purport various types of healing, but turmeric is the star of this “tea”.

Inflammation is running wild in our bodies these days, leading to all kinds of seemingly disconnected symptoms, from joint pain to food allergies to digestive troubles.  Turmeric’s active ingredient is curcumin, which is a well-documented powerful anti-inflammatory herb.  Turmeric contains up to 3% curcumin by weight.

Consuming turmeric (whether in tea or in curries, soups, sauces, or other cooking) is an ancient healing spice, and this tea maximizes the natural antioxidant power of turmeric because it is a) hot and b) combined with other beneficial spices and a little bit of fat.


  • 2 cups of milk of choice (unsweetened almond or coconut) or use bone broth in place of the milk for a more hearty tea
  • 1 tsp turmeric (or 1 Tbsp peeled, grated fresh turmeric)
  • 1 tsp cinnamon
  • 1 tsp freshly ground cardamom
  • 1 tsp ground ginger (or 1 Tbsp peeled grated fresh ginger)
  • pinch of black pepper (increases absorption)
  • pinch of hot pepper spice (optional – I used HeathGlen’s chipotle spice)
  • 1 tsp honey, maple syrup or sugar substitute (I use Truvia brown sugar substitute)
  • consider adding more fat like butter or coconut oil as it increases absorption (there is a little fat in the coconut milk but adding more fat is common, especially on a keto diet)


  • Heat 2 cups light, unsweetened coconut milk (or almond milk
  • Heat all ingredients in a saucepan and stir well
  • Bring to a simmer for a few minutes up to 10 min.
  • Strain if you used fresh ginger and turmeric.  Pour into a cup if you used ground spices
  • Add honey or sugar substitute to taste

**Note: This may stain blenders and countertops. The color will eventually fade, but making a thick paste of baking soda and water and scrubbing the stain can help.

Recipe for Golden Milk Tea using dry spice mix

Ingredients for the dry mix:

  • 1/2 cup turmeric powder
  • 1/4 cup cinnamon powder
  • 2 tsp ground black pepper
  • 1-2 Tbsp ground ginger
  • 1-2 Tbsp ground cardamom
  • 1/2 tsp cayenne (or your favorite hot pepper spice)

To use:  Add 2 tsp of this mix to 2 cups milk of choice and simmer for a few minutes.

Online Coaching Available:

I have followed the slow carb diet for 3 years and the keto diet for 2 years now, and I have put my “been there done that” knowledge to work helping people figure it out.  I am currently an online diet coach (info can be found here if you’re interested), and have just hit the 325-client mark.  Come and visit me and see if online coaching might be for you!

If not for diet, there are other coaches on the site that coach anything from writing a blog, to getting up early, to getting rid of that pesky procrastination.  Explore the site while you are there.  There are some wonderful coaches and the testimonials will tell you what you need to know.  Click here to get to my profile and then explore others from there.

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