Powdered milk is made by evaporating regular milk to remove its water content while preserving its nutrients. It can be reconstituted by mixing it with water or another liquid.
Because powdered milk has a nutritional profile similar to regular milk, it is a source of protein and minerals. These nutrients are important for bone health and may help support muscle mass gain, for example.
Powdered milk is available in skim, reduced-fat and whole versions. It can be mixed with water or coffee, or used to make smoothies, cakes, pies, purées, pancakes and sauces.
Is powdered milk bad for you?
Like regular milk, powdered milk contains important nutrients for health, such as protein, calcium and vitamin A. For this reason, drinking powdered milk is generally not harmful.
However, powdered milk may cause symptoms such as stomach pain, diarrhea, excess gas or itchy skin in people with irritable bowel syndrome, lactose intolerance or a milk protein allergy.
Lactose-free powdered milk is also available and is considered safe for people with lactose intolerance or irritable bowel syndrome.
Does powdered milk cause weight gain?
Powdered milk does not cause weight gain when consumed in moderation and/or as part of healthy recipes.
However, using large amounts of powdered milk, or consuming it with sugar, chocolate drink mix or desserts, can increase the number of calories in the diet and contribute to weight gain.
Is powdered milk bad for diabetes?
Powdered milk is not bad for diabetes because it is a low-glycemic-index food. This means it can help keep blood sugar levels balanced for longer and may be useful for diabetes management.
Benefits of powdered milk
The health benefits of powdered milk include:
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Promoting muscle mass gain, as it is rich in proteins that support muscle growth;
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Strengthening the immune system, as it contains good amounts of selenium, a mineral that protects and supports the function of immune system cells;
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Supporting weight loss, as the proteins in powdered milk take longer to digest, helping to control hunger;
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Preventing osteoporosis, because it contains calcium and phosphorus, which are important minerals for strengthening and maintaining bone health.
In addition, powdered milk also helps maintain skin health because it contains vitamin A. This nutrient has powerful antioxidant action and helps fight excess free radicals, which are partly responsible for damage to healthy skin cells and can contribute to wrinkles and sagging.
Nutritional information table
The following table shows the nutritional information for 100 g, which is equal to about 5 tablespoons, of whole and skim powdered milk:
To get all the benefits of powdered milk, this food should be part of a healthy, varied diet combined with regular physical activity.
How to consume
Powdered milk can be consumed mixed with water or coffee. It is generally recommended to dissolve 3 to 4 tablespoons in 200 to 250 ml of water.
Powdered milk can also be used in recipes such as smoothies, cakes, bread, pies, mousse, pancakes, sauces and homemade yogurt.