How to boil milk in the best way
Boiling milk might sound simple, but there is an art - and a bit of science - to doing it properly. Milk is made up of water, fat, carbohydrates, and protein. When you heat it, the water begins to evaporate. and the other components begin to separate.
Bringing it to a boil too quickly can burn the sugars and curdle the whey protein.
Whey and casein are two similar elements but they are not the same.
This causes burning at the bottom of the pan and the formation of a skin on the surface. Boiling milk also forms a froth on top that can quickly escape onto the stove.
It is best to heat the milk slowly over medium heat and stir it as it comes to a boil. Stirring and heating gently helps keep the water and nutrients together: the carbohydrates, fats and proteins in the milk. As soon as bubbles form around the edges of the pot and only a few in the center, you need to turn off the heat. . The warmer the milk, the more likely it is to denature proteins and cause curdling. When cooking at a higher temperature, you are also more likely to notice changes in taste and color (slightly darker).
. A 1 cup (237 ml) serving of whole milk provides:
- Calories: 146
- Protein: 8 grams
- Carbohydrates: 11.4 grams
- Fat: 8 grams
- Calcium: 300 mg (23% of the daily value (DV))
- Riboflavin: 0.337 mg (26% of the DV)
- Vitamin D: 2.68 mcg (13% of the DV)
- Phosphorus: 246 mg (20% of the DV)
- Vitamin B12: 1.32 mcg (55% of the DV)
Regular pasteurization temperatures do not change the nutrient content much, while very high temperatures (UHT) modify the protein, carbohydrate and lipid content of milk, and affect the content of many vitamins. Boiling also alters the proteins of the milk. milk. The two main proteins in milk are casein and whey: casein comprises about 80% of milk proteins, while whey accounts for about 20%. Casein in milk remains fairly stable , even during boiling. The main carbohydrate in milk is lactose and it is sensitive to heat. When you bring the milk to a boil, some of the lactose turns into a non-digestible sugar called lactulose and other compounds. Boiling also partially changes the fats in milk, which are short, medium and long-chain fatty acids. While the total fat content is stable with boiling, some of the long-chain fats can be converted to short-chain fats. and media.
long-chain fatty acids convert into short and medium-chain fatty acids, which are beneficial to health. The body metabolizes medium-chain fats differently than other fats. Instead of storing them, the body quickly absorbs them and uses them as energy. Short-chain fats are an important fuel for gut cells. They are associated with better gut health and a lower risk of colon cancer. Not only that, they help keep body weight, blood sugar levels and blood pressure under control.
to milk proteins or lactose intolerance. A study on heat treatments and milk proteins identified 364 proteins in milk. After boiling, 23% of the protein was substantially decreased. This may be why children who tolerate milk poorly can sometimes consume cooked or baked milk-based foods safely.
Some of the lactose content of milk is also reduced in boiled milk. Boiling converts it to different types of acids and lactulose, a type of sugar that humans do not absorb. However, if you have a milk protein allergy or lactose intolerance, it is important to know that boiling could do not cause sufficient changes to allow milk to be consumed safely and without manifestations affecting the gastrointestinal tract.
and vitamin content of milk. The B vitamins (thiamin, riboflavin, niacin, folic acid, B6 and B12) mutate and are most sensitive to heat. Boiling milk reduces the levels of all B vitamins by at least 24%. Folic acid decreases by up to 36%. While this is significant, milk is not a primary source of B vitamins in most people's diets, with the exception of riboflavin, which works with other B vitamins in conversion. of food into energy It is rare to be deficient in riboflavin, as it can be obtained from many foods.
As for protein, however, structural changes resulting from boiling cause the body to digest and retain less protein from milk. Drinking UHT pasteurized milk saves 12% less protein than consuming regular pasteurized milk.
