Milk Mayhem
Part 1 – Dairy milk
Gone are the days when you asked for milk and simply got, milk. Now the choices are seemingly endless, so much so I have to write this article in two parts; dairy milks and non-dairy milks. But, of course, let’s start at the very beginning with traditional dairy.
Dairy milk today is very different from what our grandparents and their grandparents drank. Arriving fresh on your doorstep in glass bottles from healthy cows that grazed locally, the milk was minimally processed and every bottle came with a thick topping of cream.
If tolerated, though this is fast becoming more of a challenge for many people, grass-fed dairy products can be a great source of fat-soluble nutrients, calcium and conjugated linoleic acid. Although dairy is not essential for good health it is important to understand what is right for you.
Pasteurisation
Pasteurisation is the process of applying heat to kill off bacteria. Under the process of rapid heating, many of the nutritious properties of milk become lost. This may include a decrease in minerals and vitamins, beneficial bacteria, as well as enzymes needed to digest some of the components in milk. The pattern continues to emerge that the more processes applied to a product the harder it can become to digest and the more likely it is to cause health problems.
Homogenisation
This is the process of breaking up the fat globules within the cream, so they stay suspended evenly throughout the milk. This changes the structure of the fat molecules, which make the nutrients harder to absorb and may irritate the gut lining.
Cows milk
Although cows milk contains many types of proteins, the two that have attracted the most attention are whey and casein, with casein being the most predominate protein in cows milk. Two particular fractions of casein are A1 beta-casein (A1) and A2 beta-casein (A2). A1 appears to be responsible as the major allergen, hence why you see a growing amount of focus on A2 milk products. A1 has been linked to a variety of conditions from increased mucus production to coronary heart disease and Autism Spectrum Disorders. Different species of cows produce milk with a varying nutrient composition, for example Jersey cows, produce milk with predominantly A2 protein.
An important note on allergies vs. intolerances
An allergic reaction is an immune response where by your immune system produces antibodies to a particular allergen, in this case casein. This differs from a dairy intolerance, where a reaction may occur to the proteins, carbohydrate or fat within the milk product. The reaction is commonly less severe than an allergy and can present over an extended period of time.
Lactose intolerance is an inability to breakdown the carbohydrate in milk, lactose, due to inadequate amount of the enzyme, lactase. Human adaptation has meant that humans have evolved to produce lactase beyond childhood years, however this differs from person to person and also depends on race and ethnicity. Intolerance to lactose may be transient and could be due to temporary injury of the cells within the intestine, which produce lactase. When you’re experiencing digestive problems, it is best to avoid lactose.
Full fat over skim!
We should no longer fear the fat, something that has been instilled within our psyche for decades. Skim and ‘lite’ products are more refined and move further away from being a whole food. Whenever the fat portion of a product is removed, the sugar content is increased. Pasture-raised, full-fat dairy contains compounds that are beneficial to our health such as conjugated linoleic acid and butyrate acid, as well as fat-soluble vitamins such as vitamin A and vitamin K2. Bring back the fat!
Sheep and Goats Milk
Predominantly western countries, particularly Australia and the United States, have viewed goat and sheep’s milk as a superior or healthier choice to cows’ milk. These milks are somewhat similar to each other in that they both still contain A1 and A2 proteins, however sheep and goats’ milk are predominantly made up of A2, which tends to be more hypoallergenic. The lactose content in sheep’s milk is similar to cows’ milk however. Goat and sheep’s milk also contain smaller fat globules and a higher content of medium chain fatty acids, which are more easily and readily digested.
Pasture-raised
Pasture-raised animals live within their natural environments, which means they feed off their native diet. These practices are not only more ethical but also produce food that is more nutritious. Look for grass fed dairy.
Fermented Milk
Kefir grains are a symbiotic colony of bacteria and yeast, used to ferment milk. Kefir milk originated from the Caucasus Mountains centuries ago and now the grains are used to ferment not only dairy but water and coconut products. The fermentation increases the nutrient status of milk, which contains high levels of B vitamins and vitamin K2 and minimal amounts of lactose. The fermentation process restores beneficial bacteria, making the milk more digestible and more nutritious. Similar to other dairy products, kefir is a good source of calcium, magnesium and phosphorus.
Milk for infants and milk formulas
When choosing alternatives to breast milk, such as infant formulas, it is best to consult a nutritionist or naturopath. Under guidance you can create homemade milk formulas that are nutritionally complete, or fortify yourself already existing formulas to ensure your child is getting all the nutrients required for optimal growth and development.
Understanding the processes of getting food from paddock to market helps to inform your choices when putting food on your plate. What works for one person may not work for another, we are all different. You may tolerate pasteurised dairy but it may create headaches and congestion for your friend. Listen to your body, experiment and aim to select foods closest to their natural state.
Not with standing all of the above, if you are experiencing any health problems gut related or otherwise, you should seek a qualified healthcare professional.
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