What is Cream of Tartar?
Cream of tartar, known scientifically as potassium bitartrate or potassium hydrogen tartrate ($KC_4H_5O_6$), is an acidic powder that is a byproduct of winemaking. During the fermentation of grape juice into wine, tartaric acid crystallizes and settles as sediment in the barrels. This sediment is then purified and ground into the white powder we know as cream of tartar, found in the baking aisle of most grocery stores. As a food additive, it is classified by the FDA as “generally recognized as safe” (GRAS) when used as intended in small quantities.
Standard Culinary Uses
For most people, exposure to cream of tartar is limited to its culinary applications. It is a highly effective, multipurpose ingredient in baking and cooking.
- Stabilizer for egg whites: It helps stabilize whipped egg whites, increasing their volume and making them less likely to deflate, which is crucial for recipes like meringue, soufflé, and angel food cake.
- Prevents sugar crystallization: In sugar-based recipes like syrups and candy, cream of tartar helps prevent sugar crystals from forming, ensuring a smooth texture.
- Leavening agent: When combined with an alkaline ingredient like baking soda, it acts as a leavening agent, causing baked goods to rise. In fact, baking powder is simply a mixture of cream of tartar, baking soda, and a starch.
- Adds a tangy flavor: It provides a distinct tangy, acidic flavor to certain baked goods, most notably snickerdoodle cookies.
Nutritional Profile and Purported Health Benefits
While cream of tartar is used in small amounts for its chemical properties, it does contain a significant amount of potassium. It is important to be aware of the potassium content in dietary sources. Most of its health claims are tied to this potassium content.
Potential Health Benefits (Based on evidence)
- Constipation relief: An older study did suggest that cream of tartar might relieve constipation by softening stools and reducing intestinal transit time. However, this should not be attempted as a home remedy due to potential dangers.
Unsubstantiated Health Claims (Lacking scientific evidence)
- Migraine relief: No scientific evidence supports the claim that cream of tartar can relieve migraine symptoms.
- Aids in quitting smoking: Despite anecdotal stories, there is no scientific basis for using cream of tartar as a smoking cessation treatment.
- Treats acne: While tartaric acid is an alpha-hydroxy acid (AHA), there is no evidence to support that consuming or applying cream of tartar can treat acne.
- Lowers blood pressure: While potassium is known to help lower blood pressure, no studies have specifically linked cream of tartar consumption to this effect. Relying on this myth and consuming too much is dangerous.
The Serious Risk of Excessive Intake: Hyperkalemia
Here lies the critical distinction between small-scale baking use and large-scale consumption for supposed health benefits. Excessive intake of cream of tartar can lead to a serious and life-threatening condition called hyperkalemia, which is an excessive level of potassium in the blood.
Symptoms of Hyperkalemia:
- Abdominal discomfort and nausea
- Diarrhea
- Muscle weakness or cramping
- Irregular heart rate, which can lead to cardiac arrest
Life-threatening cases of hyperkalemia have been reported in individuals who ingested large quantities of cream of tartar in an attempt to “detox” or use it as a laxative. Excessive consumption of potassium can significantly exceed daily recommended intake levels.
High-Risk Groups
People with certain health conditions are at an especially high risk for developing hyperkalemia from excessive potassium intake:
- Kidney disease or renal insufficiency
- Heart problems
- Type 1 diabetes
- Those taking medications that increase blood potassium levels
Cream of Tartar vs. Other Leavening Agents
Understanding the differences between common baking agents highlights why cream of tartar is used in specific quantities and situations.
| Feature | Cream of Tartar | Baking Soda | Baking Powder |
|---|---|---|---|
| Composition | Pure potassium bitartrate | Pure sodium bicarbonate | Combination of baking soda, cream of tartar, and cornstarch |
| Action | An acid that reacts with a base (baking soda) | A base that reacts with an acid to produce carbon dioxide | A complete leavening agent containing both acid and base |
| Culinary Use | Stabilizer for egg whites, anti-crystallization for sugar, provides tangy flavor | Leavening agent in recipes with an additional acid (e.g., buttermilk) | Leavening agent for most baked goods; requires only moisture to react |
| Health Risk | High potassium, dangerous in large doses | High sodium, harmful in excess | Minimal health risk in normal quantities |
Conclusion: Safe in Moderation, Dangerous in Excess
Is cream of tartar good or bad for you? The answer is nuanced, depending entirely on the amount and intent of consumption. Used in small, measured quantities for baking, cream of tartar is an FDA-recognized safe ingredient for most people. Its potassium content is relevant in these small doses and may even offer minor digestive benefits according to some limited research. However, deliberately consuming large amounts for unproven health claims or as a laxative is extremely dangerous. The risk of inducing life-threatening hyperkalemia is severe, especially for individuals with pre-existing health conditions. Adhering to its intended culinary purpose is the safest and most sensible approach to this common household item. National Institutes of Health source
Final Takeaway on Cream of Tartar
- Safe for Baking: Consuming cream of tartar in typical baking amounts is generally safe for most people.
- High in potassium: Cream of tartar is very high in potassium.
- Unproven health benefits: Many online claims regarding migraines, acne, or quitting smoking are not supported by science.
- Proven laxative effect is risky: While it may relieve constipation, deliberately ingesting large quantities is dangerous and can lead to hyperkalemia.
- Excessive intake is dangerous: Large doses can cause a life-threatening condition called hyperkalemia, especially in those with kidney or heart issues.
- Not a miracle cure: Cream of tartar is a baking additive, not a medicinal supplement. For health concerns, consult a doctor, not the spice rack.
