Cream of tartar, also known as potassium bitartrate, is a fine, white, acidic powder that serves several important functions in the culinary world. Produced as a byproduct of the winemaking process, it naturally crystallizes on the inside of wine barrels. For most people, consuming the small, measured amounts used in baking poses minimal risk. However, recent trends have seen some online sources promote it as a dietary supplement or home remedy, leading to dangerous misuse.
What is Cream of Tartar?
Cream of tartar is the potassium acid salt of tartaric acid (KC4H5O6). Its acidic nature is what makes it so useful in cooking and baking. In the kitchen, its primary uses include:
- Stabilizing egg whites: It helps increase the heat tolerance and volume of whipped egg whites, which is crucial for making meringues, angel food cake, and soufflés.
- Preventing sugar crystallization: Adding a pinch to syrups and hard candies keeps the sugar crystals from binding together, resulting in a smoother texture.
- Serving as a leavening agent: When combined with baking soda, it acts as an acid to produce carbon dioxide gas, which helps baked goods rise. This is the fundamental chemical reaction that creates baking powder.
Potential Health Benefits: Separating Fact from Fiction
While many dubious health claims circulate online, scientific evidence only supports a few potential benefits, mainly tied to its high potassium content and laxative properties.
Backed by some evidence
- Constipation relief: An older study determined that a specific dose of cream of tartar could act as a mild laxative by softening stools. Potassium bitartrate has historically been used in suppositories for this purpose. However, this is not a recommended home remedy due to risks associated with large doses.
- Source of potassium: Cream of tartar is roughly 20% potassium by weight, with one teaspoon containing nearly 500 mg of the essential mineral. Potassium is vital for nerve and muscle function, fluid balance, and heart health. While this is a notable amount, obtaining potassium from natural food sources like bananas and sweet potatoes is safer and recommended.
Unsubstantiated claims
Many other claims, often promoted by alternative health blogs, lack any scientific backing. These include:
- Aiding in quitting smoking
- Relieving migraine symptoms
- Improving skin health or treating acne
- Aiding in weight loss
- Detoxifying the body
The Critical Dangers of Overconsumption: Hyperkalemia Risk
The most significant and life-threatening risk of misusing cream of tartar comes from its very high potassium concentration. Consuming large quantities, especially as a homemade health tonic, can lead to a condition called hyperkalemia, or excessively high potassium levels in the blood.
Symptoms of hyperkalemia can range from uncomfortable to life-threatening and include:
- Abdominal discomfort and nausea
- Muscle weakness or cramping
- Numbness or tingling
- Fatigue
- Abnormal heart rate
- Cardiac arrest in severe cases
There have been documented cases where individuals attempting to use cream of tartar as a laxative have developed severe hyperkalemia. Medical professionals and trusted health organizations strongly advise against supplementing your diet with concentrated potassium from this ingredient.
Who Should Be Cautious?
While safe for most people in small culinary amounts, certain individuals should be particularly cautious or avoid cream of tartar entirely, especially in larger quantities:
- People with kidney disease: The kidneys are responsible for filtering excess potassium from the blood. Impaired kidney function can cause potassium to build to dangerous levels.
- Individuals with heart problems: High potassium levels can severely affect heart rhythm and function.
- Those on specific medications: Certain drugs, including some blood pressure medications and diuretics, can affect potassium levels and should not be combined with large quantities of cream of tartar without a doctor's guidance.
- Anyone with electrolyte imbalance: Excess potassium can disrupt the delicate balance of other essential minerals in the body.
Safe Culinary Use vs. Dangerous Supplementation
Understanding the distinction between using cream of tartar as a food ingredient and as a health remedy is crucial for safety. The context, quantity, and purpose differ dramatically.
| Feature | Safe Culinary Use | Dangerous Oversupplementation |
|---|---|---|
| Quantity | Small, measured amounts (teaspoons or fractions of a teaspoon) in recipes. | Large, unmeasured doses (multiple tablespoons or more), often mixed into water. |
| Context | Stabilizing egg whites, activating baking soda, preventing sugar crystallization in specific desserts. | Attempting to self-treat constipation, detox the body, or address other unsubstantiated health issues. |
| FDA Status | Classified as a Generally Recognized as Safe (GRAS) food additive. | Not recommended for medicinal use; poses serious health risks. |
| Risk | Minimal risk for the majority of the population when used appropriately in recipes. | High risk of hyperkalemia, leading to severe health complications and potentially cardiac arrest. |
How to Use Cream of Tartar Safely
The key to safely enjoying cream of tartar is to stick to its intended culinary purpose. Use it in recipes as instructed, and never consume it in large quantities as a health supplement. For anyone seeking to increase their potassium intake or address a health issue, consulting a healthcare professional is the correct approach. Getting potassium from a balanced diet of fruits, vegetables, and lean proteins is the safest and most effective strategy.
Conclusion: A Dash, Not a Dose
Cream of tartar is perfectly safe to eat in the small quantities typically used in baking and cooking. It is a valuable kitchen staple for stabilizing egg whites, creating baking powder, and producing smooth candy textures. While it does contain a significant amount of potassium and can have a laxative effect, these properties do not make it a safe or effective health supplement. Attempting to consume large doses for perceived health benefits is extremely dangerous and can lead to life-threatening hyperkalemia. For genuine health concerns, always consult a medical professional rather than self-medicating with unproven home remedies. For more detailed information on cream of tartar's effects, consult a reliable health resource like Healthline.
Conclusion: A Dash, Not a Dose
Cream of tartar is a useful culinary ingredient when used correctly in baking recipes. Its high potassium content and potential laxative effect are not a green light for large, recreational doses, which can be dangerously toxic. For most people, a little goes a long way in the kitchen, but it is not a health elixir. Always prioritize professional medical advice and a balanced diet for managing health.
How to Safely Substitute Cream of Tartar
If you're out of cream of tartar, there are safe substitutions for culinary use. For example, a mixture of 1/2 teaspoon of cream of tartar with 1/4 teaspoon of baking soda can be used to replace 1 teaspoon of baking powder in a recipe. For stabilizing egg whites, lemon juice or white vinegar can also work, as they both provide the necessary acid.
Final Word
In summary, is cream of tartar healthy to eat? The answer is nuanced. Yes, it is perfectly healthy and safe when consumed in the tiny amounts called for in cooking and baking. No, it is not healthy to eat in large doses or as a supplement. Like many ingredients, moderation and proper use are key to avoiding risks.
