5 Alternatives to Sweetened Condensed Milk: Healthy Options Without Excess Sugar

For most Indonesians, their morning isn’t complete without the sweet, thick aroma of coffee with milk or tea tarik (pulled tea). The creamy texture and rich, sweet taste of Sweetened Condensed Milk (SKM) are indeed hard to resist. However, behind its deliciousness lies a secret you may already know: SKM isn’t actually milk, but rather a product dominated by sugar.

According to health regulations, SKM contains very high levels of sugar and saturated fat, which can increase the risk of diabetes and obesity if consumed regularly. The question is, should we sacrifice the pleasure of coffee and tea for our health? The answer is: Absolutely not!

You can still enjoy the sensation of creamy, delicious drinks by switching to more nutritious alternatives. Here’s a complete guide to choosing a substitute for Sweetened Condensed Milk for a healthier lifestyle.

Why Look for a Substitute for Sweetened Condensed Milk?

Before we dive into the list of alternatives, let’s look at the facts. Most sweetened condensed milk products on the market contain up to 50% sugar by volume. This means that by pouring two tablespoons of SKM into your coffee, you’ve likely met or even exceeded your daily sugar intake limit. Excess sugar can cause a sugar crash, a condition where your energy spikes sharply and then plummets, leaving you feeling weak and having difficulty concentrating. By switching to healthier alternatives, you not only protect your heart but also maintain stable energy levels throughout the day.

1. Evaporated Milk

If you’re looking for the closest texture to sweetened condensed milk without the added sugar, evaporated milk is the winner. This is cow’s milk that has been heated until about 60% of its water content is lost.

• Advantages: It has a thick texture and provides a naturally savory, nutty flavor.
• How to Use: It’s perfect for making “Café-Style Milk Coffee” or Teh Tarik (pulled tea). Because it’s unsweetened, you can control the amount of added healthy sweeteners like a little honey or stevia.

2. Coconut Milk (Coconut Cream)

For those who like a strong, savory flavor, coconut milk is a great alternative, especially for coffee. The use of coconut milk in coffee has long been popular in various cultures as a local version of “Bulletproof Coffee.”

• Advantages: It’s lactose-free (dairy-free) and contains healthy MCT (Medium Chain Triglycerides) fats, which can boost metabolism.
• Tip: Use thick coconut milk or coconut cream for a truly rich texture. The coconut aroma will add a new dimension to your black tea.

3. Nut Milk (Oat Milk & Almond Milk)

In recent years, plant-based milks have become a favorite among healthy lifestyle enthusiasts.

• Oat Milk: Has a naturally sweet taste and a texture most similar to cow’s milk. Oat milk froths easily, making it perfect for those who like to make lattes at home.
• Almond Milk: Lower in calories than both cow’s milk and oat milk. Its mild flavor won’t overpower the natural characteristics of your chosen coffee beans.

4. Cashew Cream

Want to try something more artisan? You can make your own cashew cream. Simply soak cashews overnight, then blend with a little water until smooth.

Benefits: Provides a luxuriously rich consistency and is rich in minerals like magnesium. This is a vegan dieter’s secret for a “heavy” drink without the cholesterol.

5. Full Cream Powdered Milk (No Added Sugar)

Sometimes the simplest solution is to go back to basics. Using high-quality full cream powdered milk provides the savory taste of real milk, which is much healthier than sweetened condensed milk.

Tip: Dissolve the powdered milk in a little warm water first until it forms a thick paste before adding it to your coffee or tea to prevent clumping.

Tips for Balancing Flavors Without Too Much Sugar

Switching from heavily sweetened condensed milk to a healthier alternative may take some time for your palate to adjust. Here are some tips to keep your drink delicious:

• Use Spices: Add a little cinnamon powder, real vanilla extract, or cardamom. These spices provide a “sweet” aroma without adding calories.
• Natural Sweeteners: If it still tastes too bland, use a low-glycemic sweetener like coconut sugar, pure honey, or stevia.
• Choose Quality Coffee Beans: Properly roasted coffee usually has naturally sweet chocolate or fruit notes, so you don’t need much to make it delicious.

Take Small Steps Today

Cutting back on Sweetened Condensed Milk doesn’t mean you have to drink bitter black coffee forever. By trying evaporated milk, coconut milk, or plant-based milk, you’re actually opening the door to exploring richer, more mature flavors.
Start by trying one alternative each week. Feel the difference in your body; Typically, you’ll feel more refreshed, less sleepy after eating, and your skin will appear healthier due to reduced sugar consumption.

*This article is for informational purposes only and is not intended as a substitute for professional medical advice. Always consult your doctor or nutritionist regarding your health conditions.

Sources:

• https://www.klikdokter.com/gaya-hidup/diet-nutrisi/susu-evaporasi-pengganti-kental-manis-yang-lebih-sehat?srsltid=AfmBOopUC-adn32hHFwHtXaflJWHKqghJrcvtkArqLbU1QCJ8e2K4CR9 
• https://www.alodokter.com/buat-susu-evaporated-sendiri-dan-dapatkan-manfaatnya 
• https://veganinthefreezer.com/condensed-milk-vegan-substitute/
• https://www.unconventionalbaker.com/sweetened-condensed-milk-substitute-instant-raw-dairy-free-refined-sugar-free/ 
• https://www.halodoc.com/artikel/perbedaan-susu-evaporasi-susu-uht-dan-kental-manis?srsltid=AfmBOooSq7r4KFaetlGacHR6hOi9Z5Ds3aPqvfxtRDx04bwWQbRWHNCQ