There’s no correct answer to this question since it ultimately depends on the consumer’s perspective. Condensed milk has many advantages and disadvantages, making it both good and somewhat bad for you. For instance, it’s pretty nutritious and contains many minerals and vitamins, including choline, vitamin B12, Phosphorus, etc.
On the other hand, sweetened condensed milk has lots of calories due to added sugar, which can be harmful to people who want to lose weight. Additionally, the milk is unsuitable for people with lactose intolerance. Finally, it has an unusual taste, which doesnt make it wrong for you; however, we felt like it had to be mentioned.
Sweetened condensed milk can be a tasty snack for some. It has the right amount of sweetness and milkiness to satisfy your cravings. As mentioned above, it can be good or bad depending on each individual. But what is it?
What is condensed milk?
Sweetened condensed milk is made by removing 60% of its water and raising its sugar content to 55%. Added sugar makes the condensed milk thicker and increases the number of calories.
The condensed milk is chilled, packaged, and sterilized under heat, increasing its shelf life significantly. Condensed milk doesnt need refrigeration and can last for several years if it remains unopened. Often, sweetened condensed milk is used in desserts and various confections. It’s also added to coffee in various regions of the globe. However, one of the unanswered questions is, “How much sugar is added?”
How much sugar?
Sweetened condensed milk has a certain amount of naturally occurring sugars. However, more sugar is added when making condensed milk. For instance, 30ml of sweetened condensed milk has about 15 grams of sugar. Thus, it’s not the best type of milk to use if you are on a diet, especially when consumed in large portions.
Nutrition
Altough on this article we will talk about general nutritional facts, on the next table, you will be able to find the proper nutritional fact of several known brands:
| Nutrition facts | Eagle Brand – Sweetened Condensed Milk | Publix – Sweetened Condensed Milk | Wegmans – Organic Sweetened Condensed Milk |
|---|---|---|---|
| Units | 1 Serving (39g=2tbsp) | 1 Serving (39g=2tbsp) | 1 Serving (39g=2tbsp) |
| Calories | 130 | 130 | 130 |
| Total Fat | 3g | 3.5g | 3g |
| Cholesterol | 10mg | 15mg | 10mg |
| Sodium | 35mg | 45mg | 40mg |
| Potassium | 94mg | 94mg | – |
| Carbohydrates | 22g | 22g | 22g |
| Protein | 3g | 3g | 3g |
| Vitamin D | 0mcg | 0mcg | 0mcg |
| Sugars | 21g | 22g | 22g |
| Calcium | 104mg | 78mg | 100mg |
| Iron | 0mg | 0mg | 0mg |
Calories
Sweetened condensed milk contains 62 calories per tablespoon. This high amount of calories results from the high amount of added sugars. Therefore, you should avoid the milk entirely, or use it sparingly, when dieting.
Fat
According to the National Nutrient Database by USDA, one tablespoon (1tbsp) of sweetened condensed milk contains about 2 grams of fat. Sweetened condensed milk contains saturated fat, which can be bad for cardiovascular health.
It would be best to be careful when consuming sweetened condensed milk since taking large portions increases the number of saturated fats consumed. It is a better option than cream, with 5.5g of fat per tbsp. However, you can also buy fat-free or low-fat condensed milk versions if you are on a diet or watching your fat intake.
Carbs and proteins
One tbsp of sweetened condensed milk has more than 10g of carbohydrates that are in sugar form. According to the ingredients listed on a sweetened condensed milk can, its only ingredients are sugar and milk. However, some of the sugar (as mentioned earlier) is naturally present in the milk, while the other more considerable portion is added.
Living on a diet that contains additional processed sugars can cause diabetes, cardiovascular issues, and weight problems. The American Heart Association advises women to limit their sugar intake to 25 grams or 6 tbsp, and men to limit theirs to 36g or 9tbsp a day.
Sweetened condensed milk also has proteins, but not in large quantities. `one tbsp of sweetened condensed milk has about 1.5 grams of proteins. Thus, you should be cautious when consuming deserts that have such high amounts of sugars since they could affect your weight and blood sugar levels.
Calcium
Calcium is one of the primary nutrients present in milk, and condensed milk contains54mgs per tablespoon. It also has 71mgs of potassium and 5mgs of magnesium. It also has 51 units of vitamin A and various amounts of other minerals and vitamins.
Sweeten up your deserts
You can also use sweetened condensed milk to sweeten and enrich various deserts. You can also combine it with other acidic ingredients like lemon juice to make it thicker without chilling or cooking.
You can also use condensed milk to sweeten various beverages like coffee. It can also be cooked for some time and caramelized (known as dulce de leche) and is used in various regions in Mexico and the US as ice cream toppings and can be added to other desserts.
Anti-aging and anti-inflammatory properties
Sweetened condensed milk also has riboflavin, known for its anti-inflammatory properties. Riboflavin is also known for its anti-aging properties because it reduces oxidative stress caused by free radicals.
However, you should note that condensed milk has not been thoroughly researched concerning its health benefits since it isn’t consumed on its own. As mentioned earlier, sweetened condensed milk has its downsides.
Potential downsides
Weight loss
You should not concede condensed milk if you are on a weight loss diet. It has 321 cals for every 100 grams. You’ll have to consume minimal amounts of condensed milk and adjust your weight loss plan if you plan on adding it to your diet.
It’s bad for people with diabetes and heart problems.
Sweetened condensed milk contains saturated fats making it bad for people with cardiac issues and diabetes. Studies have revealed that sweetened condensed milk can increase insulin levels and LDL cholesterol, leading to various cardiac issues. It can also cause your body to increase its insulin resistance, making it hard for you to break down sugars, leading to type 2 diabetes.
Lactose intolerance
People that are lactose intolerant or allergic to dairy should avoid condensed milk.
Conclusion
There are other healthier alternatives you could use, including condensed coconut milk. It’s made by combining coconut sugar and milk and boiling the mixture until the sugar caramelizes. It looks and tastes like sweetened condensed milk and leaves a hint of tropical tastes on your palette.
If you love sweetened condensed milk, you should note that it is healthy in low servings. However, you should be cautious if you have heart problems, diabetes, or want to lose some weight. You can consume condensed milk if you have a healthy diet and weight; you should watch out for the number of calories in the food. Enjoy!