If you’re a regular Dr. Axe reader, you might have noticed that, even though it’s one of the most popular drinks out there, I’m not a big advocate of cow milk. For example, is milk helping or hurting your bones? Also, this dairy drink can be a challenge for our bodies to digest. For some people, it’s even more inflammatory than gluten. But I don’t stay away from milk altogether. In fact, goat milk is one of my favorites drinks.
Read on to learn why this drink is far superior than its cow counterpart. Goat Milk Nutrition Will Surprise You While it’s not very popular in the Western world, goat milk is actually one of the most widely consumed milk drinks in the rest of the world and with good reason — it tastes great and it’s chock-full of nutrients. Just check out all that one glass of goat milk has to offer. (1) Calories: 168 Saturated Fat: 6.
5 grams / 33 percent DV* Carbohydrates: 11 grams / 4 percent DV Protein: 10.9 grams / 4 percent DV Cholesterol: 27 milligrams / 9 percent DV Sugars: 11 grams Sodium: 12 milligrams / 5 percent DV Minerals Calcium: 327 milligrams / 33 percent DV Phosphorous: 271 milligrams / 27 percent DV Magnesium: 34.2 milligrams / 9 percent DV Potassium: 498 milligrams / 14 percent DV Copper: 0.1 milligrams / 6 percent DV Zinc: 0.
7 milligrams / 5 percent DV Vitamins *Recommended Daily Value Goat Milk Benefits 1. It’s easier to digest. While the fat content of cow and goat milk is similar, the fat globules in goat milk are smaller, making it easier for your body to digest. (2) Once it reaches your stomach, the protein in goat milk forms a softer curd than cow milk — only about 2 percent of goat milk is curd, compared to about 10 percent in cow milk — helping your body digest it with less irritation than cow milk.
Goat milk is also lower in lactose, or milk sugars, than cow milk. Because many people aren’t as lactose intolerant as they believe — or simply have trouble digesting cow milk and aren’t actually allergic to lactose — goat milk can be a viable option. (3) 2. It has fewer allergenic proteins and causes less inflammation. Most people who are intolerant of cow milk are actually sensitive to one of the proteins found in it, A1 casein, and lack the ability to digest A1.
Additionally, cow milk is the number one allergy among children and can persist throughout adulthood. That’s because it contains more than 20 different allergens (including A1 casein) that can cause allergic reactions — often confused for seasonal allergy symptoms — which can range from hives and runny noses to abdominal cramping and colic in babies. (4, 5) So what’s the big deal with A1 casein? This protein is highly inflammatory for some people, and inflammation is at the root of most diseases.
A1 casein can contribute to gastrointestinal issues like irritable bowel syndrome, Crohn’s, leaky gut and colitis — and some less obvious problems, like acne, autoimmune diseases and skin issues like eczema. (6, 7, 8) While there are some cows who don’t produce A1 casein, namely Jersey and Guernsey cows, the majority of bovines in the U.S., Western Europe and Australia are Holstein and Fresian, which are A1 casein producers.
On the contrary, milk that contains mostly or exclusively A2 casein produces none of these inflammatory effects. Goat milk contains only A2 casein, making it, protein-wise, the closest milk to human breast milk. (9) In fact, one study suggests that goat milk, when used as the first protein after breastfeeding, is less allergenic for babies than cow milk. (10) 3. It’s high in calcium and fatty acids but low in cholesterol.
While cow milk is often touted as one of the main calcium-rich foods, there’s no need to worry about not getting enough of calcium when switching to goat milk. It’s actually richer in the mineral, with about 33 percent of the daily recommended value versus 28 percent in cow milk. Goat milk also has high levels medium-chain fatty acids — 30–35 percent as opposed to 15–20 percent in cow milk.
These fatty acids provide an energy boost that isn’t stored as body fat, help lower cholesterol, and can even help treat conditions like coronary diseases and intestinal disorders. (11, 12, 13) But wait, there’s more! Goat milk helps increase “good” cholesterol levels while reducing the bad ones. In fact, it’s got healing properties similar to olive oil and is recommended for keeping high cholesterol in check.
(14) 4. It keeps skin looking good. The fatty acids and triglycerides found in goat milk not only keep your insides running smoothly, but they help you look great on the outside, too. Their moisturizing qualities help keep skin baby soft. Goat milk also has high levels of vitamin A, which can improve your complexion, fight acne and improve overall skin health. In fact, it should be considered one of the home remedies for acne.
The lactic acid found in goat milk helps rid your body of dead skin cells and brighten skin tone; no more pasty face! (15) Because goat milk has a pH level similar to humans, it’s absorbed by the skin with less irritation and helps keep bacteria at bay (goodbye, pimples!). 5. It absorbs nutrients and minerals better than cows’ milk. Moo-ve over, cows. While goat and cow milk might rank similarly for mineral content, goat milk might still be the winner.
That’s because early studies have found that nutrients like iron, calcium, magnesium and phosphorous were more easily digested and used by the body in goat milk than cow milk. Because of the bioavailability of these minerals, goat milk also looks promising for treatment of nutritional deficiencies like anemia and bone demineralization. (16) In addition, it can help address all-too-common iron deficiency and magnesium deficiency.
In fact, researchers suggest that goat milk should be consumed regularly by individuals with malabsorption issues, anemia, osteoporosis or prolonged treatments with iron supplements. Regularly consuming goat milk enhances the body’s ability to use iron and boosts regeneration of hemoglobin, making it a safe and natural way to treat osteoporosis and combat anemia. Its high levels of zinc and selenium also help prevent neurodegenerative diseases.
Goat Milk vs. Cow Milk So how does goat milk stack up against cow milk? Take a peek at our cheat sheet: Goat Milk Pros:When you look at how your digestive system works, you can see how a gut problem like leaky gut can so easily crop up. Fortunately, goat milk is easily digestible by the body, making it a great option for those with gastrointestinal problems. Goat milk is also better tolerated by those with lactose issues and doesn’t cause inflammation the way cow milk can.
It’s also a great option for children once they’ve moved past breastfeeding, as it contains fewer allergens than cow milk. Cons:Because it’s not as common, goat milk can be substantially more expensive than cow milk, causing sticker shock at the onset. Raw goat milk, the best for you, can be difficult to find outside of health food stores and farmers markets. The taste and smell might not also be pleasing to everyone, particularly those raised with cow milk.
Cow Milk Pros:Regular cow milk is cheap and can be found everywhere. If you manage to get your hands on A2 casein cows’ milk from Jersey and Guernsey cows, you can enjoy many of the benefits enjoyed by goat milk drinkers, an excellent option for those who just can’t get used to the taste of goat milk. For people who can’t give up their cow milk, I highly recommend raw milk over pasteurized milk.
The raw milk benefits include skin health, fewer allergies and weight loss. Cons:A2 cow milk is difficult to come by in many areas and usually has the price tag to prove it. And whether it’s A1 or A2, cow milk is still more difficult for the body to digest, taking hours versus about 30 minutes with goat milk. For those with cow milk allergies — and this is a big group — this type of milk just isn’t an option.
If you have any gastrointestinal issues, leaky gut or irritable bowel syndrome, you might want to keep away from cow milk anyway. If you want to find out if you have such a problem, take my leaky gut test to find out. But What About Sheep’s Milk? There is another animal contender on the milk block — sheep. This creamy milk is quite similar to goats’ milk; in fact, in many cases, it’s healthier.
One cup of sheep milk contains more calcium, carbohydrates and protein than its goat counterpart. Sheep milk is also higher in many vitamins and minerals like vitamin B12, vitamin C, folate and magnesium than both goat and cow milk. (17) Like goats’ milk, sheep’s milk is easily digestible by the body, thanks to small fat globules that make it easier on your digestive tract. It contains similar levels of short- and medium-chain fatty acids as goat milk, so it’s less irritating.
And those who can’t get used to the taste of goat milk might prefer sheep milk; it’s less tangy. (18, 19, 20) So why isn’t everyone gulping down sheep milk? Its high fat content is a turnoff for many. While the fats are mainly monounsaturated and polyunsaturated (i.e. good-for-you fats), one cup contains almost double the amount as cow and goat milk, a concern for those watching their fat intake.
Sheep milk is much harder to find as well. While goat milk is slowly making its way onto supermarket shelves, your best bet for buying sheep milk is still your local farmers’ market. If you are able to buy it, you can freeze sheep milk and unfreeze as needed; the flavor will remain the same. Can’t get your hands on sheep milk? Eat your cheese! Some of the most popular Mediterranean types, like feta, Rocquefort, Manchego, Pecorino Romano and ricotta are all made from the animal.
Sheep yogurt is also becoming more popular; keep your eyes peeled for that in stores. What’s the Right Type of Goat Milk for You? If you’re ready to add goat milk to your family’s diet, you have several options. For the optimal benefits, I recommend drinking raw goat milk. You can usually find this at your local farmers’ market or at health food stores. Similar to raw milk benefits from a cow, drinking raw goat milk ensures you get the most benefits of this nutritious drink.
If raw goat milk isn’t available in your area, there are other options available, mainly in fermented products. These increase good bacteria to keep you healthy and support nutrient absorption in the gut. One of my favorite fermented products is kefir and kefir benefits are pretty widespread, including helping leaky gut and boosting immunity. Indeed, this milk drink can boost your body’s immunity against disease, build bone density, protect against allergies and even improve lactose intolerance.
Be sure to purchase goat milk kefir to get goat’s great benefits, as cow and sheep versions are sold as well. Drink kefir solo or add it to your favorite dishes that call for yogurt. If liquid goat milk isn’t your thing, fermented goat milk yogurt might be a good substitute. The probiotics benefits present in goat milk yogurt help support healthy digestion, lower your risk of diabetes, support weight and fat loss, and reduce high blood pressure.
Try it with fruit or granola for a healthy breakfast or snack. Soft, raw goat cheeses are also packed with probiotics and available in all 50 states. Spread it on a cracker or nibble it solo to get all the health benefits in a tasty way. Cooking With Goat Milk Are you ready to take the goat milk plunge and incorporate it into your diet? If you’re nervous about the flavor for drinking it straight, start with chilled goat milk, which has a less pronounced “goaty” flavor.
When you’re ready to start using goat milk in your favorite recipes, there are few things to keep in mind. Goat milk can essentially be used as a replacement for cow milk in any recipe. However, when it’s heated or processed in any way, there is a distinct “goat” flavor. Those who are long-time fans of the milk might not mind, but it could be a turnoff for newbies. Goats’ milk is especially tasty in dessert recipes, as it gives your favorite sweets a creamy, melt-in-your-mouth texture.
It’s also great in smoothies: combine your favorite fruits and leafy greens, throw in a dash of goat milk and blend. Looking for some recipes that use goats’ milk? Here are some that I enjoy: While each individual’s health needs will vary, I believe that goat milk and its related products can help almost everyone who wants a drink that’s full of vitamins and nutrients and protects — instead of working against — gut health and digestion.
Give it a try soon! Read Next: 7 Kefir Benefits and Nutrition Facts From the sound of it, you might think leaky gut only affects the digestive system, but in reality it can affect more. Because Leaky Gut is so common, and such an enigma, I’m offering a free webinar on all things leaky gut. Click here to learn more about the webinar.See Also: Cow Milk Cartoon
Find about the a variety of different sports activities diet supplements readily available and the way they could improve your sporting performance
Its really hard to discern the truth with regard to the dietary health and fitness dietary supplements available on the market right now. How would you know which in the dietary vitamin health supplements to choose in the current market? This article answers these crucial thoughts and features some excellent choices for top supplements out there right now which are normally only accessible to individuals by health practitioner workplaces.
“Milk, it does a body good.” This was the marketing mantra employed by the cow industry in the 1980’s to boost interest in cow’s milk. The campaign was wildly successful and as a result, The Dairy Farmers of America have reported sales topping 11 billion dollars in 2007. But does the overwhelming popularity of cow’s milk in the United States signify that it really is the best? Should we assume that quantity equates quality when referring to a substance that is such an integral part of our food supply? Interestingly enough, when worldwide consumption of milk is taken into account, it is not cow’s milk that is most popular but goat’s milk.
In fact 65% of the milk consumption worldwide is from goat’s milk, and this popularity hasn’t come about due to high profile marketing campaigns or big-budget advertisements. The reasons for the worldwide popularity of goat’s milk are multifaceted. First, we need to remind ourselves that “All milk is not created equal.” The differences between cow’s milk and goat’s milk may not seem apparent upon first examination.
A closer look, however, reveals several key factors that play an integral part in how milk (from either cows or goats) matches up with the human body in its various stages. All humans have been created to be sustained entirely upon mothers’ milk for at least the first six months of life. There is no other food in the world better than mothers’ milk, and it truly shows both in the laboratory and the real world.
But what about after these first few months are over, and one is faced with the rest of life? Why would someone choose goat’s milk products over the far more popular and accessible cow’s milk? Here are 5 reasons goat milk is better than cow milk. 1. Goat’s milk is less allergenic. 2. Goat’s milk is naturally homogenized. 3. Goat’s milk is easier to digest. 4. Goat’s milk rarely causes lactose intolerance.
5. Goat’s milk matches up to the human body better than cow’s milk. 1. Goat milk is less allergenic. In the United State the most common food allergy for children under three is cow’s milk. Mild side effects include vomiting, diarrhea, and skin rashes and severe effects can be as serious as anaphylactic shock! Needless to say it is a serious condition. The allergic reaction can be blamed on a protein allergen known as Alpha s1 Casein found in high levels in cow’s milk.
The levels of Alpha s1 Casein in goat’s milk are about 89% less than cow’s milk providing a far less allergenic food. In fact a recent study of infants allergic to cow’s milk found that nearly 93% could drink goat’s milk with virtually no side effects! ((Freund G. Use of goat milk for infant feeding: experimental work at Creteil (France). Proceeding of the meeting Interets nutritionnel et dietetique du lait de chevre.
Niort, France: INRA, 1996:119–21)) 2. Goat’s milk is naturally homogenized. If you were to place both a glass of fresh cow’s milk as well as fresh goat’s milk in the refrigerator overnight, the next morning you would find that while the goat’s milk looks exactly the same, the cow’s milk has separated into two distinct ‘phases’ of cream on the top and skim milk on the bottom. This is a natural separation process that is caused by a compound called agglutinin and it will always cause the cow’s milk to separate.
As Americans, we like everything neat and tidy and so to get the milk to the consumer in a uniform manner, the dairy industry utilizes a process called homogenization. This method works by forcing the fluid milk through a tiny hole under tremendous pressure which destroys the fat globule cell wall and allows the milk and cream to stay homogeneous or suspended and well mixed. The problem with such homogenization is that once the cell wall of the fat globule has been broken, it releases a superoxide (free radical) known as Xanthine Oxidase.
(see picture) Now free radicals cause a host of problems in the body not the least of which is DNA mutations which often lead to cancer! Thus, the benefit of natural homogenization comes into clear view. Goat’s milk has smaller fat globules and does not contain agglutinin which allows it to stay naturally homogenized thus eliminating the dangers associated with homogenization. 3. Goat’s milk is easier to digest.
Goat’s milk has smaller fat globules as well as higher levels of medium chain fatty acids. This means that during digestion, each fat globule and individual fatty acid will have a larger surface-to-volume ratio resulting in a quicker and easier digestion process. Also, when the proteins found in milk denature (clump up) in the stomach, they form a much softer bolus (curd) than cow’s milk. This allows the body to digest the protein more smoothly and completely than when digesting cow’s milk.
4. Goat’s milk rarely causes lactose intolerance. All milk contains certain levels of lactose which is also known as ‘milk sugar.’ A relatively large portion of the population suffers from a deficiency (not an absence) of an enzyme known as lactase which is used to, you guessed it, digest lactose. This deficiency results in a condition known as lactose intolerance which is a fairly common ailment.
(Lactose intolerance and cow’s milk allergy (cma) are two distinct conditions. CMA is due to a protein allergen, while lactose intolerance is due to a carbohydrate sensitivity.) Goat’s milk contains less lactose than cow’s milk and therefore is easier to digest for those suffering from lactose intolerance. Now the interesting aspect to consider is that goat’s milk isn’t much lower than cow’s milk (contains about 10% less than cow’s milk) and yet, countless lactose intolerant patients are able to thrive on goat’s milk.
Although the answer for this is unclear, it has been hypothesized that since goat’s milk is digested and absorbed in a superior manner, there is no “leftover” lactose that remains undigested which causes the painful and uncomfortable effects of lactose intolerance. 5. Goat’s milk matches up to the human body better than cow’s milk. This matter is both an issue of biochemistry as well as thermodynamics.
Regarding the biochemistry of the issue, we know that goat’s milk has a greater amount of essential fatty acids such as linoleic and arachidonic acid than cow’s milk as well as significantly greater amounts of vitamin B-6, vitamin A, and niacin. Goat’s milk is also a far superior source of the vitally important nutrient potassium which we discussed in a previous High Road to Health issue. This extensive amount of potassium causes goat’s milk to react in an alkaline way within the body whereas cow’s milk is lacking in potassium and ends up reacting in an acidic way.
Thermodynamically speaking, goat’s milk is better for human consumption. A baby usually starts life at around 7-9 pounds, a baby goat (kid) usually starts life at around 7-9 pounds, and a baby cow (calf) usually starts life at around 100 pounds. Now speaking from a purely thermodynamic position, these two animals have very significant and different nutritional needs for both maintenance and growth requirements.
Cow’s milk is designed to take a 100 pound calf and transform it into a 1200 pound cow. Goat’s milk and human milk were both designed and created for transforming a 7-9 pound baby/kid into an average adult/goat of anywhere between 100-200 pounds. This significant discrepancy, along with many others, is manifesting on a national level as obesity rates sky rocket in the U.S. To conclude, we have seen that goat’s milk has several attributes that cause it to be a far superior choice to cow’s milk.
Goat’s milk is less allergenic, naturally homogenized, easier to digest, lactose intolerant friendly, and biochemically/thermodynamically superior to cow’s milk. As if these benefits were not enough, Mt. Capra’s goat’s milk products do not contain any growth hormones or antibiotics that massive cow dairies have come to rely upon to turn a profit! So to sum up and paraphrase the cow industry catchphrase: “Goat Milk: It Does a Body Good.