The Healthiest Dairy: Organic, Grass-Fed, Or Conventional?
What do crayons, whey protein, shaving cream, butter, baseballs, and ribeye steaks have in common? They’re all made with the help of cows.
Cows are basically superheroes. And we should treat them in a way that respects that value, by letting them live and eat the way they are supposed to. This in turn helps them and creates a symbiotic relationship.
Michael Pollan, the author of books such as Food Rules (3 takeaways here), has said, “you are what you eat eats too.” He means that the quality of the food we eat is based on the quality of the food that they eat. He further states,
“The diet of the animals we eat has a bearing on the nutritional quality, and healthfulness, of the food itself, whether it is meat or milk or eggs. This should be self-evident, yet it is a truth routinely overlooked by the industrial food chain in its quest to produce vast quantities of cheap animal protein. That quest has changed the diet of most of our food animals from plants to seeds, because animals grow faster and produce more milk and eggs on a high-energy diet of grain. But some of our food animals, such as cows and sheep, are ruminants that evolved to eat grass; if they eat too many seeds they become sick, which is why grain-fed cattle have to be given antibiotics. Even animals that do well on grain, such as chickens and pigs, are much healthier when they have access to green plants, and so, it turns out, are their meat and eggs.”
When it comes to dairy, it doesn’t matter if it’s milk, yogurt, butter, kefir, or cheese. If the cow that produced that dairy product was treated poorly, ate cheap grain, and never grazed in a pasture then the food suffers.
Health Benefits Of Dairy
When talking about dairy today, we’re going to talk about five main subtypes: milk, yogurt, cheese, butter, and kefir. Here are some of the notable nutrients of each.
Milk: Milk s a rich source of high-quality protein, providing all the essential amino acids required by the body. It’s also a rich source of calcium, vitamin D, and vitamin B12. It contains protein, phosphorus, potassium, and other vitamins and minerals.
Yogurt: Yogurt is also a good source of calcium, vitamin D, and vitamin B12. It contains beneficial bacteria called probiotics, which can improve gut health. Greek yogurt is higher in protein than regular yogurt. Be aware of many yogurts that are high in added sugar. Plus, you live longer if you a lot of yogurt.
Cheese: Cheese is a concentrated source of nutrients, particularly calcium, and protein. It also contains vitamins A, B2, and B12, as well as minerals like phosphorus and zinc.
Butter: Butter is a dairy product that is made from churning cream or milk. It contains vitamins A, D, E, and K and small amounts of minerals like calcium and phosphorus.
Kefir: Kefir is a fermented dairy product made by adding kefir grains to milk. It is a good source of calcium, protein, vitamin D, and vitamin B12. It’s most known for its probiotics which can help promote gut health, boost immunity, improve skin, and alleviate anxiety and depression.
Concerns Over Dairy
Lactose Intolerance
Humans have been consuming dairy products for a relatively short period of time. The ability to digest lactose, the primary carbohydrate in milk, is primarily controlled by the lactase enzyme, which is produced in the small intestine. However, lactase production typically declines in most mammals after weaning, leading to lactose intolerance.
In some human populations, particularly those of European descent, lactase persistence has evolved, allowing individuals to continue producing lactase and digesting lactose throughout adulthood.
As the map below shows, lactose intolerance is not universal and it relies heavily on our genes. For example, East and Southeast Asia have a 90-100% lactose intolerance rate while that prevalence is only 20-30% in Northern Europe.
If you’re lactose intolerant but really love milk (or want the health benefits) then I’d suggest following Chris Kresser’s recommendations to cure lactose intolerance.
Dairy with lactose: milk, soft cheeses (cream cheese, cottage cheese, mozzarella, and ricotta)
Dairy with minimal lactose: butter, full-fat yogurt, kefir, and cheese that has been aged longer (Parmesan, cheddar, Swiss)
Lactose intolerance map by Wondering Maps.
Insulin Response
Milk has been shown to cause insulin spikes due to its high content of lactose, a type of sugar. When lactose is digested in the small intestine, it is broken down into glucose and galactose, which are then absorbed into the bloodstream. This can lead to a rapid increase in blood sugar levels, which in turn stimulates the release of insulin, a hormone that helps regulate blood sugar levels.
That does not necessarily mean it creates insulin resistance.
This study looked at serum levels of trans-palmitoleic acid. This is a type of fatty acid found in milk, cheese, yogurt and butter and it’s also associated with diabetes risk factors. They found that over 3 years, those who drank the most milk had one-third the risk of developing diabetes. It was also associated with less body fat, higher HDL, lower triglycerides, lower c-reactive protein, and lower insulin resistance.
Trsns-palmitoleic acid is a fatty acid which means it’s found in the fat of milk so make sure you’re avoiding that skim milk if you want these health benefits.
There is a lot of data out there on milk so in lieu of a lengthy post, I recommend reading this post on Mark’s Daily Apple to learn more about the milk and insulin resistance debate.
Cancer
It’s been proposed that betacallulin, a growth factor in milk, may contribute to cancer.
Chris Masterjohn, a PhD in nutritional sciences, has thoroughly broken down this argument. Based on the data, one of his remarks is:
“Epidemiological studies do not support a relationship between commercial milk products and cancers of the breast, lung, stomach or pancreas. Lowfat milk, but not whole milk, may contribute to ovarian and prostate cancers. High-fat dairy products are associated with a reduced risk of colorectal cancer.”
Another point for whole milk.
He also points out that while data on grass-fed milk is lacking, “based on laboratory experiments we can expect its high CLA content to afford us powerful protection against cancer.”
Acne
A study of 4,273 boys and another study of 47,355 girls found that there is a likely link between drinking milk and acne.
Milk can be a contributor but it’s not the only contributor. Consider eliminating milk for a period of time to determine if it’s the culprit if you have acne.
What’s The Best Dairy To Choose?
Go to the dairy section of the average supermarket and you’ll have the choice between buying grass-fed, organic, and conventional dairy. Choice is good but choice can be confusing. How do you know what the best is? Let’s start with the cow.
Conventionally Raised Cows
Conventionally raised dairy cows live in small quarters and are raised on a diet of feed, such as corn, which increases their levels of omega-6’s, which we then consume. They can also eat foods that have been sprayed with toxins: pesticides, herbicides, and synthetic chemicals and fertilizers.
Cows naturally produce bovine growth hormone (a.k.a. bovine somatotropin, bGH, rbGH, bST, or bST) but the use of injecting cows with a synthetic version to increase the amount of milk produced has been a common practice since Monsanto introduced it in 1993. The use of this synthetic growth hormone is banned in Europe, Canada, and other countries. Not only is it not banned in the US, but there’s also no regulation for its use. As a result, it’s been found to be 20 times higher in conventional milk vs. organic.
The issue for humans isn’t necessarily the BGH itself, which tends to be killed with pasteurization, but it’s the issue with the ingestion of the insulin-like growth factor (IGF-I). IGF-I occurs naturally in our body but high levels of it have been linked to cancer cell growth, especially cancers of the prostate, breast, testicular, and colon.
Organic Cows
Organic cows eat an organic diet of grass, forage, hay, or feed that’s not treated with pesticides, chemical fertilizers, or GMOs. They’re not given antibiotics for reproductive or growth purposes (and even when they’re given emergency medication there are strict requirements). These cows also have access to pasture and larger living areas compared to conventional cows. While organic dairy has higher levels of omega-3, the biggest benefit to going organic is related to the hormones.
Grass-Fed Cows
These cows tend to eat a grain-free, grass-fed and foraged diet year-round, and for their whole life. Unfortunately, this label is relatively limited.
Grass-fed means that cows are required to eat this grass-fed diet and it does not stipulate whether the cow gets antibiotics, hormones, or whether the grass they’re eating is free of pesticides, herbicides, or synthetic fertilizers. Fortunately, however, grass-fed cows are also raised organic most of the time.
Grass-fed is also considered to be less regulated than organic.
Why To Avoid Conventional Dairy
Moms who drank organic milk (and an organic diet) during pregnancy and breastfeeding had kids with less asthma, eczema, and allergies.
Organic milk has 50% more omega-3 than conventional milk and grass-fed milk has 52% more omega-3s than organic milk. Organic milk also has fewer omega-6 fatty acids.
A high omega-6 to omega-3 ratio creates inflammation and leads to chronic disease. A high ratio is in the 10-15 range (that is, 15:1) and a more ideal ratio is around 2. This study found that switching to organic milk for 12 months decreased that ratio from 5.77 to 2.28.
Organic milk has higher levels of antioxidants such as vitamin E, selenium, iron, and carotenoids
A 2019 study on conventional milk vs. organic found a stark difference between the two. They reported, “Consumers can feel safe in choosing organic milk. This study finds that the presence of antibiotics and pesticides in conventional milk is much more prevalent and pervasive than previously thought – and that organic milk doesn’t contain any of these contaminants.”
What About Raw Milk?
It seems more and more people are choosing raw (unpasteurized) milk over conventional (pasteurized) milk. There's a heated debate about the safety of raw milk and whether it's worth drinking in the first place.
On one side, groups such as the FDA, the CDC, and the AAP, argue that raw milk may contain harmful bacteria, viruses, and parasites that can cause serious illness. The FDA has gone as far as banning sales or distribution across state lines. Intrastate sales are then determined individually. Look up your state’s laws here.
On the other side are those who say that drinking raw milk is relatively safe and that it’s linked to improved asthma, allergies, eczema, ear infections, fevers, and respiratory illnesses.
Not sure where you stand? Mark's Daily Apple does a good job breaking it down to determine if it’s worth it (hint: it's not clear-cut).
The Verdict
What is the healthiest dairy? Choose grass-fed and organic products when purchasing dairy (milk, yogurt, butter, cheese, kefir). If the combination isn’t available then choose organic over grass-fed because of the higher standards and the concern for toxins in the dairy.
Other Tips
Choose fermented dairy (kefir, cheese, yogurt, cultured butter) to improve the digestibility of the dairy and to get probiotics, among other things.
Always choose full-fat dairy products.
According to FoodPrint, eggs with these labels (e.g. “Animal Grassfed Association,” USDA Organic”) have the highest standards.
Choose a whey protein powder that comes from organic, grass-fed cows raised without hormones, antibiotics, and steroids. Make sure it does not contain fillers or GMOs. I use Levels Grass Fed 100% Whey Protein See here for my full supplement regimen.