Everything You Need To Know About Golden Paste and How To Make It
Taking it daily in a paste designed to improve absorption an easy way to tap into its enormous benefits.
How to make Golden Paste:
This recipe for golden paste requires the following ingredients:
½ cup turmeric powder
1 cup water (+ ½ extra if necessary)
1.5 tsp ground black pepper
70 ml olive oil or coconut oil
- Mix water (1 cup) with turmeric powder in a pan and slowly heat it up and stir for 6-10 minutes until you get a thick paste (add the additional ½ cup water if it is too thick).
- Add black pepper and oil and continue stirring until all the ingredients are fully mixed in together.
- Allow the paste to cool. Store in the refrigerator in a jar for up to 1 week (some people successfully stored it for 2 weeks).
Why add Black Pepper? It is beneficial to take black pepper with turmeric (and it is in the golden paste recipe) because it helps the body to absorb turmeric.
A 1992 report in Clinical Pharmacokinetics on black pepper explained why some studies did not show the same benefits of turmeric as the others did. The human body has a tough time utilizing curcumin effectively. However just a small amount of black pepper boosted bioavailability of curcumin by up to 2000%, the study shows.
How to use golden paste: A lot of people incorporate the golden paste into their diet or daily routine, instead of taking it once in a while like a “medication.” The paste can be taken as is in small amount (1/4 tsp recommended by Doug) 2 to 3 times a day, or mixed with honey for a better taste.
It also can be added to different dishes: salads, smoothies, curries, rice or soup. Experiment with what tastes better for you. A simple and delicious turmeric rice recipe can be found here.
Turmeric Dosage (in all forms):
The University of Maryland Medical Center recommends the following daily dosages for adults:
Raw root: 1.5-3 grams
Powdered turmeric: 1-3 grams
Curcumin standardized powder: 400-600 mg, three times a day
Liquid extract (1:1): 30-90 drops
Tincture (1:2): 15-30 drops, four times a day
Note: many studies have shown that higher doses of turmeric are needed for greater medicinal benefits. Standard dosage may be better for preventative, every day use.
What is curcumin? Curcumin is the principle curcuminoid, a compound in turmeric that gives it its yellow color and is also responsible for the amazing health benefits. The percentage of curcumin in turmeric varies depending on type – medicinal or aromatic, as well as where it was grown, and how it was processed. Some percentage of curcumin is lost during the heating process when making turmeric powder, which is why raw turmeric is very healthy.
A 2010 peer-reviewed research article published in The International Journal of Biochemistry & Cell Biology concluded that “the various effects of curcumin has been widely studied in Western systems of medicine for decades, and has been found to possess antioxidant and anti-inflammatory activities. Considering that inflammation plays a major role in most chronic illnesses, anti-inflammatory agents are needed for prevention purposes. Because curcumin inhibits multiple pro-inflammatory pathways and is affordable, this phytochemical should be further explored for prevention and treatment of various chronic diseases.”
Turmeric and Arthritis: In traditional Chinese and Indian Ayurveda medicine, turmeric is used to treat arthritis. A 2006 study found the turmeric helps reduce join inflammation. A different study from the same year found turmeric to have anti-arthritic effect. And a 2012 study provided evidence that curcumin might even be more effective for rheumatoid arthritis than anti-inflammatory drugs.
Turmeric for Digestive Issues: Curcumin stimulates the gallbladder to produce more bile, which may aid digestion. The German Commission E, a scientific advisory board equivalent to the FDA, approved turmeric for digestive problems.
A 2006 double-blind, placebo-controlled trial found curcumin helpful for keeping ulcerative colitis in remission. And a 2013 paper concluded that curcumin is “a very promising new therapeutic option for the treatment of gastrointestinal and hepatic diseases for which present therapies are largely unsatisfactory.”
Turmeric as First Aid: Turmeric can be used to treat wounds, cuts, rashes, bruises, insect bites, and swelling. A 2014 article from Life Sciences concluded that topical application of curcumin has a great therapeutic effect on skin wounds. And a 2006 study concluded that it accelerated wound healing.
For a turmeric paste to use topically all you need is 1 part turmeric powder and 8 parts of water (the paste keeps in the freezer). Warning: Do NOT use on open wounds that can get infected. Read more information about wound healing at One Green Planet.
Curcumin and Cancer: