Is Sweetened Condensed Milk Gluten Free? Here’s The Answer In 2024

A gluten-free diet excludes gluten, a protein found in various grains such as wheat, barley, and rye. For some, they might opt to go gluten-free to improve digestion. Others may have to go gluten-free due to a recent celiac disease diagnosis. Celiac disease^[1] is an autoimmune condition where consuming gluten damages the small intestines. This can lead to various symptoms, such as bloating, abdominal pain, nausea, and diarrhea. 

Following a gluten-free diet usually means you must carefully monitor what you eat. So, is sweetened condensed milk gluten-free? While many enjoy this smooth and sweet addition to their morning coffee, you might wonder if it’s okay to consume when needing to remove gluten from your diet. In this article, we answer this question and more.

Is There Gluten In Sweetened Condensed Milk?

So, is condensed milk gluten-free?? Condensed milk is considered gluten-free. It’s also safe for those with celiac disease. However, this may depend on the brand, and it’s always a good idea to check for any gluten ingredients on the label.

Sometimes, gluten can hide in the most popular brands, or cross-contamination may occur. You should be able to determine if the product is gluten-free or not from the ingredient label. And some with digestive disorders on a gluten-free diet may become temporarily lactose intolerant,^[2] meaning they must also follow a lactose-free diet for a period of time.

Generally, most can enjoy condensed milk when following a gluten-free diet plan. But is condensed milk dairy-free? 

Going dairy-free and gluten-free can help alleviate digestive concerns for those with sensitive stomachs. Unfortunately, condensed milk is not dairy-free or lactose-free. Instead of condensed milk, you can enjoy other types of milk, such as almond milk, coconut milk, cashew milk, or coconut cream. 

Additionally, for restrictive diets, it may further help to have meal replacement bars or meal delivery specific to your diet. This can ensure you have food ready to eat that fits into your dietary requirements.

What Is Sweetened Condensed Milk?

Sweetened condensed milk^[3] is traditionally cow’s milk, with 60% of the water removed via evaporation. When comparing condensed milk and sweetened condensed milk, the difference is the added sugar in the sweetened variety. However, most types of condensed milk are sweetened and have high sugar content.

Condensed milk, also called evaporated milk^[4] when unsweetened, emerged as a way to lengthen the shelf time of regular milk. It was even used to supply the U.S. armed forces during World War I and II. In fact, after World War I, condensed milk was made on a large scale to feed those living in war-ravaged countries. Then, World War II only amplified the production of this type of milk.

Nutritionally, two tablespoons of condensed milk^[5] contains:

• 130 calories.
• 3 grams of protein.
• 3 grams of fat.
• 22 grams of sugar.
• 99.8 milligrams of calcium.
• 40.2 milligrams of sodium.
• 0.17 milligrams of riboflavin.

One thing to note is that sweetened condensed milk is high in saturated fat (5% of the Daily Value), meaning keeping it to a minimum in any diet is important.

Sweetened condensed milk is used worldwide in kitchens to make caramel sauce, various healthy desserts, soups, casseroles, and gluten-free recipes. Due to its higher fat and sugar content, a little often goes a long way.

Tips To Make Gluten-Free Sweetened Condensed Milk

If you don’t feel comfortable buying store-bought sweetened condensed milk due to dietary restrictions, you can also make it at home. Use these tips to make at-home gluten-free, sweetened condensed milk.

• Use 2 cups of whole milk per two-thirds cups of sugar.
• Heat the combination on low until the sugar has fully dissolved.
• Once dissolved, let the mixture simmer on low heat for about 20-40 minutes.
• Let cool, cover, and store for up to six months.
• If you want to make your condensed milk dairy-free, opt for coconut milk over cow’s milk.
• If your condensed milk is too runny, the water content hasn’t been reduced enough and needs to simmer longer.
• The condensed milk will also thicken as it cools, which is something you’ll want to keep in mind to avoid overheating it.

Best Gluten-Free Substitutes For Sweetened Condensed Milk

Many brands of condensed milk use cow’s milk. However, you can make condensed milk using other types of milk, such as coconut, almond, oat, and more. Various substitutes for sweetened condensed milk exist, such as:

• Canned coconut milk. This can be made into condensed coconut milk by adding sugar and heat.
• Evaporated milk. Just add sugar by dissolving it overheat, and you’re good to go.
• Heavy cream and sugar. Using a 2:1 ratio, heat the mixture until it achieves a consistency similar to condensed milk.
• Powdered milk. You’ll need to add water, butter, and some sugar to create a consistency similar to condensed milk.
• Coconut cream. Substitute the same amount of coconut cream for condensed milk.
• Cream of coconut. This can also be substituted in an equal amount ratio of 1:1.

Final Thoughts

Sweetened condensed milk is super sweet and creamy and used in a variety of recipes. It can even add a bit of sweetness to your morning coffee. And yes, it’s gluten-free, making it an easy addition to the gluten-free diet. 

When following any restrictive diet, like the gluten-free diet, it’s important to ensure you get all your minerals, vitamins, and other nutrients. With restrictions, it’s easy to miss key nutrients that your body needs to function optimally. For instance, many people can benefit from adding protein powders to their diet. Protein can help you feel full for hours, and if this isn’t enough to help you lose wanted weight, you can always try adding a fat burner to your regimen. 

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