The Great Milk Debate: Dairy & Non-Dairy
The topic of dairy is weirdly polarizing. Many of us go back and forth trying to find the very best option: whole milk, skim milk, almond, oat, cashew, soy, coconut…the list goes on and on. When it comes to choosing dairy vs. non-dairy, the biggest factor to consider is your own personal health, and of course any personal beliefs. There is no good or bad option, just what is best for you. So let’s dive in!
The Potential Impact of Dairy on Your Health
I recently saw a headline talking about the comeback of whole milk. It was intriguing given that milk consumption has plummeted over the past decade with the increased availability of different non-dairy milks. I find that most often people switch over to non-dairy options due to either health reasons or because they “heard” it was better.
Before we get started, let’s talk about the difference between a dairy sensitivity and lactose intolerance. Lactose intolerance is an inability to digest the milk sugar, lactose, due to lacking the necessary enzyme, lactase. Although the unpleasant digestive symptoms may be similar, a dairy sensitivity is different than lactose intolerance. The difference is that a dairy sensitivity often causes a mild immune response due to the milk proteins, most notably casein. This can lead to symptoms of bloating, constipation, abdominal cramping, skin breakouts or flares, brain fog, and headaches. Symptoms like these are often what push people away from dairy, and towards non-dairy options.
The Cause of Dairy Sensitivities
With dairy sensitivities, the bothersome symptoms are usually due to casein. But interestingly enough, not all casein is the same. Long ago, there was a genetic mutation in the cow family, which led to two variants: A1 & A2. Here in the United States, cow’s milk comes from mostly Holstein cows, which produce primarily A1 beta-casein milk. This A1 beta-casein protein goes on to produce a small protein fragment known as BCM-7. This protein fragment can cross through the lining of the intestines, causing an immune reaction. That’s the issue with A1 beta-casein.
However, A2 beta-casein affects the body differently. A2 beta-casein is much higher in milk from Jersey & Guernsey cows, as well as in Asian, African, and New Zealand cow breeds. This A2 beta-casein protein is thought to be much easier for our bodies to digest.
Finding What’s Right For You
It always comes back to finding what is best for you. You know your body best. Here’s a rundown of just a few different milk options.
Cow’s Milk
Research is still being done looking at A1 and A2 milk. If you find yourself questioning how your body responds to dairy, then it may be worthwhile to experiment with A2 milk. Here in Maine, we are so lucky to have tons of incredible small-scale dairy farms, most of whom have Jersey and Guernsey cows. Be sure to take a look the next time you are at the farmer’s market or local Co-Op. There is also a newer brand called A2 Milk, which can be found at Hannaford, Shaws, and other grocery stores.
Lastly, we have to touch on whole/full-fat vs. low-fat dairy. For a long time, whole and full-fat dairy were seen as unhealthy, but according to studies like this, that is not the case. Consume what you like, and try to make it organic or local if you can so that you can support your local community.
Sheep & Goat Milk
Milk from sheep, goats, and even buffalo all contain only A2 beta-casein. It is also more similar to human milk, making it easier to digest for most. Compared to cow’s milk, there is a different fat/protein composition, as well as a slightly different flavor. It is worth trying as a milk, or as yogurt or kefir.
Almond Milk
Almond milk is a great non-dairy option with a good protein and fat profile. Unfortunately, it requires a lot of water to produce almonds, which makes it less sustainable. Just one glass of almond milk requires 16 gallons of water. These almonds are also produced in California, which is facing more and more drought conditions, not ot mention that there is a negative effect on the bee population. It may be worth switching away from almond milk if you are able to tolerate other dairy options.
oat milk
Oat milk is probably the most popular non-dairy milk at the moment. The milk itself has a pleasant creamy consistency. Oats are also widely grown in the US. One downside is that conventionally grown oats are sprayed heavily with glyphosate, which has plenty of negative health effects. For that reason, try to go with organic oat milk.
About the Author
Dr. Hannah is a naturopathic doctor providing whole body adjunctive healthcare to patients in Maine and Massachusetts. She believes every patient has their own unique health journey, which influences her personalized treatment approach. She has a passion for helping women, mothers and families heal and thrive, all while uncovering the root cause of whatever ails them. Her goal is to empower and guide her patients on the path towards healing the mind, body and soul through natural methods of healing. Dr. Hannah sees patients locally in Portland, Maine. Through telehealth, she is happy to serve the people of Lewiston, Ellsworth, Belfast, Bangor, and all the towns in between! She now sees Massachusetts patients through telehealth as well!
Disclaimer
The information provided on or through this website is for educational and informational purposes only. This information is not a substitution for proper and personalized medical diagnosis or treatment. Always seek the advice of your physician or trusted healthcare provider before making an adjustments or changes to your healthcare regimen. Natural medicine is not inherently harmless, and therefore it is important to speak with your healthcare providers for personalized medical advice.