Milk has a wide variety of uses and thus is one of the most basic items found in kitchens worldwide. It is consumed as a beverage, poured on cereals, and used in many different ways in cooking. In response to consumers with different nutritional demands, modern food science has made many different types of fluid milk available.
Although milk can be less inviting to people who are concerned with their weight because of its high fat content, some types of milk contain no fat at all.
Whole milk — Containing 3 1/2 percent milk fat, this type of milk is often simply labeled "milk" or "vitamin D milk" if that particular vitamin has been added. Of all types of milk, whole milk is among the highest in fat and calories. One cup has 150 calories and approximately 8 grams of fat.
Reduced-fat milk — Often referred to as two percent, this type of milk has had some milk fat removed from it. Two percent reflects the amount of fat in the milk by weight. It does not refer to the percentage of calories from fat. One cup of 2 percent milk has 130 calories and 5 grams of fat.
Low-fat milk — Also known as 1 percent milk, this type of milk contains about 100 calories and 2.6 grams of fat in 1 cup.
Nonfat or skim milk — Skim milk, which contains less than 0.5 percent milk fat, is now more often labeled nonfat milk. It contains the same amount of nutrients, such as calcium, as its higher fat counterparts, but it has no fat and just 90 calories.
Buttermilk — Buttermilk was once the residue left from churning butter, but today’s version is made from adding a lactic acid culture to milk. The result is far less rich than the original "natural" buttermilk, but it still retains the thick texture and acidic tang of old. Some manufacturers add flecks of butter for an authentic look or stabilizers to prevent separation. Because of its name, buttermilk may sound high in fat. Yet, in most instances it is not. Buttermilk derives its fat content from the milk used to make it, and in the United States low-fat or nonfat milk is used most often. Calories and fat in buttermilk depend on what type of milk was used to make it. Check the label for fat content.
Acidophilus milk — Normally killed during pasteurization, the healthy bacteria culture Lactobacillus acidophilus is reintroduced into whole, low-fat, or nonfat milk to create sweet acidophilus milk. In a/B milk, both acidophilus and bifidobacteria cultures are added. Acidophilus occurs naturally in the body and is found mainly in the small intestine. Many factors can alter the level of this intestinal bacterium, including diet, alcohol consumption, illness,
Milk Allergy: Hidden Ingredients
If you are allergic to milk, it is important to check the labels of the foods you eat. Milk or components of milk are common ingredients in many different foods, some of which you might not be aware of and medications. Alterations in levels can sometimes lead to poor digestion, diarrhea, and bloating. Drinking acidophilus milk products may reduce intestinal infection and diarrhea and improve milk digestion and tolerance. Studies are under way to evaluate whether these bacteria can help regulate blood cholesterol levels and prevent cancer. Calories and fat in acidophilus milk depend on what type of milk was cultured with the acidophilus bacterium. If whole milk was used, for example, acidophilus-treated milk contains the same amount of fat and calories as whole milk.
Foods that likely contain milk include the following:
• Butter, including artificial butter flavor, butter fat, ghee, buttermilk
• Chocolate, caramel, nougat
• Cheese, including cream cheese, cottage cheese, and cheese curds
• Simplesse (a fat substitute)
• Luncheon meats, hot dogs, and sausages
• Cream, including half-and-half, nondairy creamers (containing casein)
• Margarine
• Yogurt
• So-called nondairy items, including coffee lighteners, whipped toppings, imitation cheeses, and frozen or soft-serve dessert items. These may contain casein, a milk protein.
Ingredients on the label that indicate milk or a dairy product is in the product include the following:
• Lactalbumin
• Lactoglobulin
• Rennet casein
• Lactose
• Casein
• Hydrolysates (casein hydrolysates, milk protein hydrolysates, protein hydrolysates, whey or whey protein hydrolysates)
• Evaporated, dry, or milk solids
• Whey
• So-called natural flavorings (check with manufacturer for more information)
Lactose-reduced and lactose-free milk— These products are tailored to people who have trouble digesting lactose, a sugar found in milk. An enzyme called lactase is added during the processing of this milk. The result is that lactose in the milk is reduced by at least 70 percent (lactose-reduced) or up to 99.9 percent (lactose-free). Calories and fat in lactose-reduced and lactose-free milk depend on what type of milk was cultured.
Ultrapasteurized milk (UHT) — This milk has been popular in Europe for many years, but it has only recently appeared in U.S. supermarkets. The "ultra-heat treatment" (UHT) sterilizes milk by quickly heating it, sometimes as high as 300 degrees Fahrenheit, and then quickly cooling it before packaging it in vacuum-packed, aseptic containers. UHT milk can be stored for 2 to 3 months without refrigeration, until opened. Once opened, UHT milk should be refrigerated and quickly consumed. It can spoil, but unlike other milk, it does not curdle as a warning sign of spoilage. The ultra-heat process makes the milk taste slightly scalded, but it is thought that the treatment does not substantially affect the nutrient value. The amount of fat and calories in UHT milk depends on the type of milk from which it was made.
Flavored milk — Flavorings, sugar, or other sweeteners are added to fluid milk. Although some milk is flavored with strawberry, vanilla, and even peanut butter flavorings, chocolate is used most commonly.
Flavored milks are higher in calories than their unflavored counterparts. Calories and fat in flavored milk range from 150 calories and no fat for 1 cup of chocolate milk made from skim milk to more than 210 calories and 8 grams of fat for 1 cup of whole chocolate milk. When purchasing flavored milks, look for products that are made from skim or reduced-fat milk. Avoid those labeled "premium." They often are made from whole milk, which is high in fat.
Preparation Tips
It is easy to overcook milk when heating it. When milk is heated to a temperature that is too high, its proteins clump together and curds appear in the milk. When heating milk, always use low heat and stir frequently. Using a double boiler when heating milk also helps prevent overheating.
Anyone who has ever had homemade hot cocoa knows that heated milk can develop a "skin" (a thickened surface). An easy way to prevent this is to mix a little cornstarch into the milk before heating it.
Serving Suggestions
Nonfat milk has the least amount of fat and calories but still provides all of milk’s nutrients. Many people prefer its lighter texture and taste to the heaviness of whole milk. Even the staunchest fan of whole milk can easily be converted to using this healthier alternative. Make the change gradually. Start by mixing equal parts of whole milk with 2 percent milk. Then, in stepwise progression, use just 2 percent, next a combination of 2 percent and 1 percent, then just 1 percent, then a combination of 1 percent
Soy and Rice "Milk"
Nondairy beverages made from soybeans and rice are available for persons who have milk allergies, are lactose-intolerant, or prefer not to eat animal products. Both soy milk and rice milk are similar in look and taste to milk and can be used for many of the same purposes, such as pouring on cereal or making smoothies and other dairy-based beverages.
Soymilk is made from water, soybeans, malted corn and barley extract, seaweed (used for thickening purposes), salt, and, depending on the brand, a fat or oil. Rice milk is made from water, brown rice, salt, and, depending on the brand, saf-flower oil and various vitamins and minerals. Soy and rice milks have fewer calories and less fat than whole milk, but they have more of both than skim milk. One cup of soymilk has about 135 calories and 5 grams of fat. One cup of rice milk has about 120 calories and 2 grams of fat.
Buttermilk can be substituted for cream in many recipes: a half cup of buttermilk has 1 gram of fat, but the same serving of light cream has 31 grams.
Whenever possible, lower the amount of fat in a recipe by substituting a lower-fat milk. A cream soup made with low-fat milk is just as rich tasting, especially if you thicken the soup with a bit of flour. A cup of cocoa made with skim milk provides more nutrients and fewer calories than the average chocolate dessert, and it is just as effective for satisfying a sweet tooth.
Dried & Concentrated milks
Dried and concentrated milks offer convenience and increased shelf life. Such products also can be used in numerous recipes to give the taste of milk without all the water volume of fluid milk. Dried and concentrated milk products include the following:
Powdered milk — As its name suggests, powdered milk is milk that has had nearly all the water removed from it. Mixing it with water (follow package directions) results in fluid milk. Powdered milk is usually made from skim milk because having less fat helps the product resist rancidity. Recipes sometimes call for powdered milk to thicken sauces or to add calcium and protein to foods. Powdered milk does not taste like fresh milk. However, its stability and portability make it a frequent ingredient in convenience foods or prepared mixes. These qualities also make it an excellent choice for travelers. Opened packages of low-fat, nonfat, and butter-
Selecting Milk for Children
Milk recommendations for children older than 1 year are a practical concern for parents. Can everyone in the family drink the same milk, or should you buy certain milk for only the youngest members?
Breast milk, of course, is recommended during the first year of life. If the infant is weaned during the first year, the best alternative is to use iron-fortified formula. Formula-fed infants should remain on iron-fortified formula until 1 year of age. After age 1, the American Academy of Pediatrics recommends using whole milk if the use of breast milk or formula is discontinued. Until age 2, fat should not be limited in an infant’s diet.
After age 2 years, children can begin to consume fat in moderation, just as the rest of the family does. However, whether to use low-fat milk will vary for each child. If a child has had poor growth or a chronic medical condition, discuss the appropriate fat content of milk — and diet in general — with the child’s physician. For otherwise healthy children older than 2 years, low-fat milk (skim, 1 percent, or 2 percent) is fine — and it means you have to buy only one type of milk for the entire family.
Evaporated milk — Packaged in sealed cans, evaporated milk is milk from which about 60 percent of water has been evaporated. The milk is homogenized and packed in heat-sterilized cans that help extend shelf life. Unopened cans can be stored at room temperature for up to 6 months but should be refrigerated and used within 5 days after being opened. Evaporated milk has a slightly darker color than regular milk because it was heated during the evaporation process.
Sweetened condensed milk — Thick and sold in sealed cans, condensed milk is often used to make desserts because it is usually sweetened. Like evaporated milk, more than half of the water in sweetened condensed milk is removed by heating it. Up to 40 to 45 percent of this product by weight is sugar. In its undiluted form, sweetened condensed milk contains nearly 13 tablespoons of sugar and 1,000 calories per cup. For that reason, it is best to eat small servings of desserts and dishes made with this ingredient.
Preparation Tips
Dry milk can be reconstituted according to package directions, or it can be mixed with cool water in a blender for a more pleasing consistency. When using sweetened condensed milk, cut down on the amount of other sugar you use in the recipe to save on calories.
Serving Suggestions
Nonfat dry milk can add a boost of calcium to recipes for meatloaf, hot cereal, gravy, or canned cream soups. A tablespoon contains 94 milligrams of calcium but adds only 27 calories. Many brands are fortified with vitamins A and D for a nutrient bonus.
Evaporated milk often is used in soups and sauces for a smooth, creamy texture. Well chilled, it also can be whipped and used as a dessert topping with only a tenth of the calories of heavy whipped cream.
Cream And sour Cream
Cream is made from milk fat. It is extremely high in fat and calories, but it creates the creamy, rich, indulgent taste in desserts and sauces.
A century ago, cream was skimmed from the top of milk that was set in a cool place. Today, machines separate commercially made cream. Many types of cream are sold:
Heavy cream and light whipping cream
Heavy cream has between 36 and 40 percent milk fat by weight. The thickest of the "sweet creams," heavy cream is used mainly for whipping cream and for desserts. A lower-fat version, with 30 to 36 percent milk fat, is called light whipping cream. For this cream to whip properly, emulsi-fiers and stabilizers are added to the cream. Both products double in volume when whipped. For this reason, whipping cream is also called double cream.
Light cream — Light cream contains 18 to 30 percent milk fat by weight and cannot be whipped. Instead of doubling in size, it remains the same volume. Hence, it is called single cream. Other names for light cream include table cream or coffee cream, because it is often the cream used to fill coffee creamers.
Half-and-half — This is a mixture of equal parts of whole milk and light cream, homogenized to prevent separation. It contains from 10 to 12 percent milk fat by weight and can be substituted in many recipes calling for cream. The product cuts calories and fat, but it lacks some of the velvety qualities of heavy or light cream. Half-and-half commonly is added to coffee, although a far healthier alternative is skim milk.
Sour cream — Real sour cream contains 18 to 20 percent milk fat by weight. It is created commercially by introducing a bacterial culture to cream that converts the milk’s sugar, lactose, into lactic acid. The acid gives sour cream its distinctive, tangy flavor. Stabilizers such as sodium alginate, carrageenan, locust bean gum, or gelatin are sometimes added to make sour cream thick and smooth, and rennet and nonfat milk solids are added to give it more body. Low-fat and light sour creams are both made with half-and-half according to the same process to create a similar product with 60 percent less fat than regular sour cream. Fat-free sour cream substitute is made with the same process, and skim milk is used as the base.
What Goes Into Your Coffee Counts
What goes into the brew you purchase at your local espresso bar matters. For example, here’s how your choice of milk affects two popular espresso-based beverages:
|
Latte (12 ounces) |
Calories |
Fat (grams) |
Carbohydrates (grams) |
|
Made with whole milk |
190 |
11 |
14 |
|
Made with skim milk |
95 |
0 |
14 |
|
Cappuccino (12 ounces) |
|
|
|
|
Made with whole milk |
155 |
9 |
11 |
|
Made with skim milk |
55 |
0 |
9 |
Nondairy creamers and toppings — These imitation dairy products sometimes contain coconut oil, palm kernel oil, or other highly saturated and hydrogenated vegetable oils mixed with casein (a milk protein) and lactose (a milk sugar). These ingredients create a high level of saturated fat without providing any of the vitamins and minerals found in milk or cream. Fat-free and sugar-free versions of regular coffee creamers, lighteners, and nondairy whipped toppings have various amounts of sugars and fats. Pressurized whipped cream, packed in cans under pressure, uses gas to expand the cream. Aerosol dessert toppings do not contain any milk or cream.
Preparation Tips
Because cream is highly perishable, it should be stored in the coolest part of the refrigerator and used quickly. To whip cream, chill the cream thoroughly and place the beaters and bowl in the freezer for 10 minutes before whipping. Whip at medium speed until the cream thickens.
Serving Suggestions
Although air is added to whipped cream, a dollop atop a special treat adds extra fat (mostly saturated): about 3 grams for 1/4 cup. Cream sauces served over pasta are also high in fat. Instead, try a vegetable-rich marinara sauce. Substitute a lower-fat version of cream in recipes when possible, or use milk or yogurt. For recipes calling for sour cream, try buttermilk or yogurt.
Cream Glossary
Chantilly cream — Named for the place in France where it is believed to have originated, chantilly cream is made simply by adding sugar and vanilla to whipped cream.
Clotted cream (also called Devonshire cream) — A sour cream that originated in Devonshire, England, clotted cream is thicker than regular sour cream. After being heated and cooled, the cream is skimmed and then eaten on scones with jam.
Creme fraiche — A product that falls between fresh cream and sour cream, creme fraiche is used often in French cooking, in which it is served lightly whipped and sweetened. It is made by adding a small amount of buttermilk to cream and heating the mixture. It is then stored in a warm place until it thickens. This usually takes between 12 and 36 hours. The mixture is then refrigerated and can be kept up to a week.
Smetana — A dense Russian sour cream, smetana is traditionally served on borscht and salads. It is also known by the names smitane, smatana, or sliuki.
If substitutions leave you yearning for the real thing, or if you eat more of the lower-fat item than you would have eaten of the higher-fat ingredient, you may want to stick to the recipe and eat a smaller serving as an occasional indulgence.
