Dairy Defined

Dairy products are made up of a mix of protein, fats, and carbohydrates. It does have bioavailable nutrients we need in its raw state. Things like phosphorus. potassium, vitamin A, magnesium, and vitamin D.

Dairy intake can also spike insulin levels thanks to the sugar (lactose) and certain proteins it has. Grass-fed dairy from pastured cows can hardly be compared to the pasteurized conventional dairy on supermarket shelves. Milk isn’t supposed to look watery and slightly blue!

Conventional Pasteurized Dairy

Most states have laws requiring any milk sold for humans to be pasteurized. While this kills off any harmful pathogens, it throws the baby out with the bathwater. It also gives it a longer shelf life at the expense of valuable nutrients. Pasteurization kills live (beneficial) milk enzymes and destructures the proteins. This also reduces the vitamins and kills the “live and active” cultures that have health benefits.

Many dietitians tell us to drink dairy milk because it has calcium. However conventional dairy actually isn’t a great calcium source. It’s put to shame by higher food sources, like leafy greens and sardines.

The Problem with Regular Dairy

Dairy marketing is targeted at kids, athletes, and people wanting to slim down. Then there are the elderly who are encouraged to drink a glass of milk for osteoporosis prevention. Fun fact: we need saturated fat to absorb calcium. This means a low-fat diet can put you at a higher risk of osteoporosis!

Growing kids drink more milk than any other group. It’s recommended for their growth and schools give it instead of water. And it gets even worse. In 2010 the government required US schools to ditch whole milk for low-fat and nonfat milk. That’s on top of the artificial dyes and sugar in the flavored milk options.

Despite the fact that kids need healthy fats, milk isn’t the best nutrient source. Certain vegetables and fish offer higher levels of calcium and are easier to absorb. Even breastmilk has less calcium than the same amount of Brazil nuts.

Then there are the added growth hormones and antibiotics. Foods like cheese and yogurt are marketed as healthy snacks for kids. The food dyes and added sugar negates the probiotics in the yogurt.

Heart Health

Since the 1980s, organizations like the American Heart Association have warned against saturated fats. While fats have made a cultural comeback in more recent years, many organizations still disapprove. The idea is that animal foods (including full-fat dairy) cause heart disease and high blood pressure.

To lower the risk of heart disease many healthcare professionals recommend choosing low and no-fat dairy products. In fact, the opposite may be true.

Recent research looked at dairy fat consumption for over 4,000 people for an average of 16 years. Those who ate the most dairy fat had lower risk factors for cardiovascular disease.

Milk Allergies in Children

Milk allergies are now one of the most common allergies in young children. 1 in 13 kids has an allergy and many more have food sensitivities. While some children “outgrow” their allergy this may not happen until the teen years.

Thankfully, we now understand more about the window in which milk allergies form. Landmark studies show giving common allergens to 4-6 month-old babies helps reduce allergy risk by up to 80%. If I had known then what I know now, I would’ve given my kids dairy earlier. You can even get natural supplements for babies that reduce their risk of getting allergies in the first place.

Dairy and Vitamin D

Its great Vitamin D is finally getting some of the recognition it deserves. We need vitamin D (especially from the sun) to function. Unfortunately, almost all dairy products are vitamin D and/or calcium-fortified. These artificially added sources aren’t easily absorbed by our bodies. You can get your vitamin D levels tested to see if you need to supplement. I recommend getting enough healthy sun exposure for the best results!

The Healthiest Kind of Dairy

Raw, organic, grass-fed, full-fat dairy products are a different type of animal. It’s been demonized because it might have harmful bacteria. It’s also what helped keep our ancestors thriving and healthy.

This type of dairy has a lot more nutrients and live enzymes than pasteurized versions. The full-fat content also mitigates some of the insulin spikes. And it makes the calcium more bioavailable.

In its fermented form, grass-fed dairy is a good source of probiotics and calcium. Fermentation also helps break down the lactose, reducing sugar levels. Butter and ghee have almost no lactose either.

Raw dairy is in its most natural form and isn’t highly processed. If you’re going to consume dairy, go for the most natural form.

Dairy Alternatives

Dairy alternatives and plant-based milk substitutes have skyrocketed in recent years. Maybe due to the rise in lactose intolerance and milk allergies. Some people opt for these because of environmental concerns. While good alternatives exist, many have their own problems.

Rice Milk

Rice milk is made by soaking and blending rice with water. And a host of other ingredients. While whole milk has a glycemic index of 39, rice milk rings in at a whopping 86 out of 100. It’s a cheap option but doesn’t have much natural nutrition. It’s low in protein and any nutrients it has are added synthetic ones. This along with the big insulin spike means I don’t recommend it.

Soy Milk

Soy milk is made with soybeans, water, and a host of other gums, starches, and fillers. Like other unfermented soy products, it has high levels of phytoestrogens. These can cause hormonal imbalances, especially for boys and young women. Most soy is also GMO and heavily sprayed with pesticides.

Almond Milk

Almond milk is slightly better than the other two options above. To avoid fillers and sugars, I suggest making it yourself. This is also the cheapest option! If you opt for the store-bought versions, go for unsweetened. Most almond groves are heavily sprayed with pesticides so opt for organic. Cashew or pecan milk is also easy to make with the same method.

Macadamia Nut Milk

This is an ultra-creamy alternative to almond milk and high in mono-unsaturated fats. I’ll often make this at home. When I don’t make it, I buy it from Thrive Market.

Goat Milk

Goat milk is more like human breast milk so some think it’s a better alternative to drink. It does tend to create less of a reaction for some than cow’s milk. You can find goat milk kefir and cheese at most grocery stores. You might be able to find raw, pastured, or organic goat’s milk from local farmers.

Camel Milk

Uh yep, it’s a thing! We’ve actually tried it and my kids love it! Camel milk has a different protein structure from dairy and a whole variety of naturally occurring nutrients. Give it a try, although I’m guessing you’ll want to read more about it first.

Is Dairy Healthy? The Bottom Line

In the end, dairy is a subject of much debate in the health community. At our house, we eat moderate amounts of raw, aged cheeses and high-fat dairy like butter, raw, heavy cream, and ghee. We don’t drink milk or eat processed dairy foods. We also eat lots of fish, leafy vegetables, and nuts for calcium. For vitamin D we’re sure to get healthy sun exposure.

Tolerance to dairy varies by person. Some have no trouble with it, and others react heavily. Some people find that they’re unable to lose weight on dairy. To find out how your body responds, try getting rid of it completely for a month and see how you do.