The more I thought about writing this post, the more complicated it got.
I think my great grandmother would be in disbelief that we now live in a world where you can drink more than twenty different types of milk if you want.
The quantity of options is not the only complicated thing about it. The quality is complicated as well as the uniqueness of everyone's body and needs.
If I did decide to make a post about "the best milk that everyone should be drinking" it wouldn't work, because inevitably someone would have an allergy or sensitivity to my top pick and maybe someone wouldn't have access to it.
So, what I've decided to do is make a list of options (not exhaustive, though) and tell you the pros and cons of each. And anything you may need to look out for! I'll share what we personally use as well.
First, let's define some important terms in the milk world:
100% Grass fed milk - from cows that eat only grass
Grass-fed - from cows that ate some grass, but were likely fed some grain as well
Pasteurized - involves heating milk or milk products to a specific temperature for a set amount of time, with the intent to kill any harmful bacteria or pathogens in the milk. It sounds like a good thing, until you realize it's killing the beneficial enzymes and nutrients that nourish us. I much prefer milk that is not pasteurized, and since I am getting my milk from a trusted source I don't worry about anything harmful.
Homogenized - this is a process of mixing the fat particles (cream) into the milk so that they do not separate.
DAIRY MILKS
Raw Milk - This is milk that comes straight from a cow and may be strained but is not pasteurized or homogenized.
Pros
One of nature's most complete foods.
Full of enzymes and nutrients that promote gut healing
Readily absorbed by the body
Healthy fat and protein
Contains lactase - enzyme that helps breakdown lactose
Cons
Not accessible everywhere
Not as convenient to purchase
Pasteurized and Homogenized Milk -
Organic Whole, Reduced Fat, Low Fat, Fat Free
Pros
Easily accessible
Cows ate grain, but it was organic grain, which means they've avoided some of the worst and most harmful pesticides.
Cons
Organic can cost more than non-organic
They've been pasteurized (kills beneficial enzymes)
Any of the reduced fat versions have been highly processed to remove the fat and often additives are added to boost the flavor due to missing the tasty fat. (Any reduced fat milk is my personal least favorite.)
Non-organic Whole, Reduced Fat, Low Fat, Fat Free
Pros
Easily accessible
Can offer some nutrients like protein
Cons
Conventional dairy is an inflammatory food
Cows are usually fed GMO grains in a feed lot
Highly processed
They've been pasteurized (kills beneficial enzymes)
Varying degrees of processing
OTHER:
Lactose-free Milk - this milk is made by removing the lactose and adding in lactase (which was originally in the milk, but would have been killed in the pasteurization process)
Pros and Cons here would be the same as pasteurized milks above.
Goat Milk
Pros
May be more easy to digest than cow's milk for some
Has protein, calcium, minerals - similar to cow's milk
Cons
Hard to access
We've been very fortunate to have raw milk delivered to our front door every week for several years now! Truly feel spoiled! We use it to make homemade yogurt and milk kefir.
PLANT-BASED MILK
I know many people depend on plant milks because they don't tolerate dairy (which is another conversation! - don't you wonder WHY so many are intolerant of dairy now?), but there are some cons to look out for.
Oat Milk
Soy Milk
Nut Milks - almond, cashew, etc.
Rice Milk
Coconut Milk
Pros
Great for people that can't tolerate dairy
Can add a different flavor profile
Can have some
Cons
Most often have ingredients like gums, flavorings and preservatives that aren't good for you
Can be really overpriced
Can be highly processed
Can be difficult to digest
Need a plant based milk? - Make it yourself! They are actually very easy and inexpensive to make at home. Your homemade version will also be free of all the toxic additives.
If you have to buy it at a store - make sure you read the ingredients!!! Find a brand with no yucky additives or sugar. Get organic is all possible to avoid GMO crops and harmful pesticides.
SUMMARY
When it comes to milk, get as close to nature as you can.
I have found that grass fed raw milk has been super beneficial for our family. And we have access to it locally.
I know many people that drive up to an hour one way to get their raw milk every couple of weeks.
Find raw milk near you here: https://www.realmilk.com/raw-milk-finder/
When we've done elimination diets at different times and cut out dairy - I would make my own almond milk at home typically. We used coconut milk occasionally as well, but we get the canned, organic version that's just coconut milk and nothing else.
Hope this helps you cut through some of the confusion around milk options!
Wishing you abundant health!
Melisha
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