What's the Deal on Dairy?

Intake of dairy is a controversial topic with some experts touting its benefits and other gurus vilifying its consumption. Dairy is defined as food that comes from the milk of animals or is produced in the mammary glands. The most common dairy products come from cows, but other mammals produce milk, including goats, sheep, and camels.The animal milk is used to manufacture dairy products including butter, cream, yogurt, cheese, cottage cheese, sour cream, cream cheese and desserts (custards, puddings, ice cream, sherbet).Not all milk is created equal.  Milk comes from different animals, can be raw or pasteurized or can be grass-fed or conventional. First, camel, goat and sheep’s milk have been shown to be less reactive than cow’s milk and cause fewer symptoms.  Goat and sheep’s milk contain A2, a type of casein found to be less inflammatory and better tolerated. A2 can also be found in special breeds of cows, specifically the Jersey and Guernsey cows, and it is now on supermarket shelves. Next, raw milk is less reactive than pasteurized milk since it contains more probiotics and immune system compounds. However, raw milk may contain pathogens, which may cause illness. Lastly, compared to conventional milk, grass-fed milk has higher quantities of vitamin A , vitamin D, and healthier fats and is devoid of hormones, chemicals and antibiotics.Dairy products contain calcium, vitamin D, vitamin A, B6, B12, magnesium and protein. However, cow’s milk is often a very common food allergen or intolerance.  People may be intolerant to lactose or casein, the protein in milk. In fact, it is estimated that 75% of the world has some degree of lactose intolerance.  Symptoms of milk allergies and intolerances include bloating, gas, constipation, skin conditions, and breathing problems. Additionally people with leaky gut or IBS usually can’t tolerate dairy and should avoid it. Besides those with digestive issues, people who have autoimmune diseases, type 2 diabetes, allergies or chronic diseases should also avoid dairy. As far as digestibility, milk and cream are the hardest to digest, followed by soft cheese, hard cheese, yogurt/kefir and then butter.