Last blog I shared with you my favorite dairy-free alternatives and we discussed why it could be in the best interest of your health to take a step away from dairy. There’s also an interesting conversation about the difference between pasteurized dairy and raw dairy.
Dr. Josh Axe says this about raw milk, “Nutrients like probiotics, vitamin D and immunoglobulins (antibodies) found in raw milk naturally boost the immune system and reduce the risk of allergies in both children and adults.”
Chris Kresser has this to say about the nutrition of raw milk, “Some evidence suggests that milk from these cows is likely to have higher levels of fat-soluble vitamins and other nutrients. Cows fed fresh green forage, especially those grazing grass, have been shown to have higher levels of conjugated linoleic acid (CLA) and essential fatty acids in their milk.
The pasteurization process also reduces the nutritional quality of milk products. Research has shown a decrease in manganese, copper, and iron after heat treatment. The FDA acknowledges that pasteurization destroys a substantial portion of the vitamin C in milk, and sterilization is also known to significantly impair the bioactivity of vitamin B6 contained in milk.
Beta-lactoglobulin, a heat-sensitive protein in milk that is destroyed by pasteurization, increases intestinal absorption of vitamin A, so the supplemental vitamin A in conventional milk may be harder to absorb. While pasteurized milk does retain some level of nutritional value, it seems that unpasteurized milk is superior in vitamin and mineral content overall.”
The milk we buy at our local supermarket is heated to remove pathogens and bacteria and to prolong its shelf life. The resultant is a product that’s difficult to digest, the altered fat content renders the vitamins and minerals difficult to absorb, and the residual drugs and antibiotics could pose a threat to human health. On top of this, the naturally occurring beneficial bacteria have been destroyed.
So what do we do with this information?
What I recommend to my clients is to experiment and remove ALL dairy for 30 days to see what happens. What kinds of changes do you notice in your digestion, hunger, skin, aches and pains? I’ve talked to hundreds of women who insisted they didn’t have a problem with dairy, only to be shocked by how much better they felt when it was gone for a bit.
After a 30-day elimination period, try adding high quality dairy back in your diet in small amounts and observe any changes in digestion, bowel movement regularity, weight loss/gain, and skin issues. Many of my clients report breakouts clearing up with the removal of dairy so if your skin breaks out within a couple days of adding it back, you may be on to something.
I would prioritize raw dairy if it’s available to you, and if not look for grass-fed and organic dairy products. Raw milk availability varies according to where you live but raw cheese is pretty easy to find, even Trader Joe’s carries it! Fermented forms of dairy are often easier to digest as well, such as yogurt and kefir.
To review:
Best: raw and local
Better: grass fed and organic
Good: organic
Avoid: conventional
I’ve found farmer’s markets and local health food stores to have a greater variety of quality dairy products.
Organic Valley is a brand that you can find in most grocery stores that is great quality.
Maple Hill Creamery makes a delicious grass fed & organic yogurt.
I know the idea of taking a break from a food you eat every day can be really intimidating. You can try experimenting with some alternatives to find substitutions you like before jumping all the way in. And remember, this is great information you’re getting about your body and how you can feel your best.
