Evaporated milk, a healthier substitute for sweetened thick creamer

Evaporated milk is milk that has a thick texture. However, this type of milk is different from sweetened condensed milk. Evaporated milk is made from cow's milk and without added sugar. Usually, this milk is more often used as an additional ingredient in a dish or as a mixture into cake batter. So, what are the other benefits of evaporated milk?

What is evaporated milk?

Evaporated milk is cow's milk which 60 percent of its water content is removed from fresh milk by heating it. The milk that is heated will evaporate so that the water content becomes less so that it eventually thickens. This milk can be stored for a long time and does not spoil easily.

In this heated milk, the content of lactose, minerals, fat, calcium and vitamins is retained during this process. In addition, the color of evaporated milk is not too white, it even tends to be yellow. This is due to the creation of caramel which comes from heat during the evaporation process.

You can use this milk by adding water back into it. This method appeared long ago, before the invention of the refrigerator or other cooling machine. This method is a way to store milk so that it is more durable without reducing the nutrient levels in it.

Nutrients contained in it

Quoted from Livestrong, 30 ml of evaporated milk contains 40 calories and 2 grams of fat, of which 1.5 grams of fat is saturated fat. This meets about 7 percent of your daily saturated fat intake.

It is important to limit saturated fat intake. It aims to keep your blood pressure and cholesterol levels normal, according to the Harvard School of Public Health. In 30 ml of this milk, there are also 10 milligrams of cholesterol, which is about 3 percent of your daily limit. However, if you consume low-fat evaporated milk, generally it only contains 2 percent fat and 5 milligrams of cholesterol in every 30 ml.

Contains lots of protein

Just like regular fresh milk, this milk also contains lots of protein. Protein functions to increase energy and keep cells, tissues and muscles in the body healthy. According to the Center for Disease Control and Prevention, 30 ml of evaporated milk contains 2 grams of protein. Consuming this milk can help meet the body's daily protein needs of as much as 4 percent.

Contains lots of calcium

Even though it doesn't contain as much calcium as the content in fresh milk, evaporated milk can still be an additional daily calcium intake. The reason is, every 30 ml of this type of milk that is free or contains fat contains 80 mg of calcium, one-third of the daily amount of calcium you need.

Consume this milk in your diet

The advantage of using this milk is that it can be included in your diet. Evaporated milk can be stored for a long time. But once opened, it's good to eat it right away. Don't let it sit then eat it again later. You can choose low-fat canned evaporated milk or not. It all depends on your dietary needs. Use this milk in a mixture of coffee, tea, cooking, cakes, soups, or other recipes.

The dangers of lactose intolerance lurk

Even though it has been heated and sterilized, evaporated milk still contains some lactose. Lactose is a sugar molecule which consists of a combination of two smaller sugar molecules, namely glucose and galactose. Lactose is found in milk or other milk-based products.

Absorption of lactose in the body requires the enzyme lactase, which is an enzyme found in the intestines. This enzyme will break down lactose into glucose and galactose which will then be absorbed in the small intestine.

Lactose intolerance is a condition in which the body is unable to properly absorb lactose. This could be the result of disruption in the production of the enzyme lactase in your body. If you have this condition, when you consume various dairy products, your body will be intolerant, aka you can't accept it well. Especially if you consume too much dairy products.
Instead of being absorbed by the body, lactose that enters and cannot be digested will actually cause various reactions or symptoms of digestive disorders. For example, flatulence, stomach pain, or nausea.

Avoid evaporated milk if you have a cow's milk allergy

Milk allergy is an overreaction of the immune system against proteins in milk. When the protein in milk is digested, it can stimulate allergic reactions ranging from mild reactions (such as a rash, hives, and swelling) to severe reactions (such as difficulty breathing and loss of consciousness).

Allergies to cow's milk are often found in infants and young children. This allergy appears in children with high levels of cow's milk antibodies in their blood. The sensitivity to cow's milk varies greatly in each child who has a milk allergy. Some children have severe reactions after ingesting a small amount of milk. Others may have a milder reaction after ingesting larger amounts of milk.

Come on, make your own evaporated milk at home

In fact, you can actually make this milk yourself at home. What materials are needed? You only need 5 cups of cow's milk. Then, please follow the steps below.

1. Pour 5 cups of milk into a saucepan.
2. Then reduce 2 cups. Set aside 2 cups of reduced milk
3. Use wooden chopsticks or skewers dipped in a pot of 3 cups of milk.
4. Mark the depth of the milk in the pan with a wooden stick or chopsticks with a pencil.
5. Add the remaining 2 cups of milk again and leave the marker chopsticks in the pot
6. Boil, stirring in milk
7. If the milk has decreased to the mark on the wooden chopsticks or the milk has thickened, turn off the stove.
8. Milk is ready to be enjoyed for the next 1 week, and don't forget to store it in the refrigerator.

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