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    Nutrition Facts box can be trusted

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    Published: January 29, 2012

    Q: I just have a hard time trusting food labels. For example, in my nutrition class the teacher said that all fats and oils have about 120 calories in a tablespoon. But the label on the package of 'real' butter says 100 calories. Over time that 20-calorie difference could make a difference. Who's right?

    A: Trust the food label on this. When what you're reading on the label is in the Nutrition Facts box, it has to be accurate.

    That's not to say your teacher was wrong, either. You are looking at different kinds of fats. Pure vegetable oil has 124 calories per tablespoon, no matter whether it's corn oil, olive oil or mustard seed oil. So your teacher is right. But butter, even if it is pure "real" butter, is not pure fat. It's only about 81 percent fat. Butter has about 1 percent protein. If you've ever melted butter and watched it start to brown, the little brown specks are the protein browning. Protein has fewer calories than oil.

    Also, butter is a little more than 15 percent water. When you melt butter in a frying pan and it sizzles and hisses, that's the water cooking off. Water has no calories. So when you reduce the calories by the amount of water and protein, a tablespoon of butter has only 100, compared to 124 for pure oil or pure butter fat.

    If you look at some of the "lite" margarines, the calories are reduced in those by all the extra water that has been beaten into the fat. Whipped butter and margarine have extra air beaten into them. Neither air nor water cook the same way fat does, so you can see why you can't bake with lite or whipped margarine in a regular recipe.

    But for the calories, believe what the Nutrition Facts box says, because products are so different.

    Q: I use evaporated milk for some of my baking, but one can is usually more than I need. How long can I keep it in the refrigerator? Can I freeze the extra for later?

    A: Evaporated milk should keep for at least a week, maybe longer in the refrigerator. The best thing to do is leave it in the can, since it is already sterilized inside. Set the can into a zipper-seal plastic bag and seal the bag around it.

    Unfortunately the several references I checked all agree it won't freeze very well. I think the reason is the concentrated protein. When milk is evaporated the water is removed, but all the protein and minerals remain. With only half the water to keep them apart, the proteins (casein and whey proteins) are much more likely to start sticking to each other. If the water is then frozen, it will concentrate the proteins even more. That means they'll be sticking to each other even more. And generally once proteins start sticking, they don't let loose.

    We see the effect of sticking proteins and call it coagulation. You'll end up with lumps of thick goop floating in water and you won't be able to beat them smooth again. It'll be perfectly safe, but not usable for cooking or drinking. So find another recipe to use up the last of that can of milk. And check your grocery for the mini-cans next time you buy. They're only 4 ounces, half a cup, so you won't have as much left over.

    Mary A. Keith, a licensed dietitian and health agent at Hillsborough County Extension, can be reached at mkeith@ufl.edu.

     

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