2 secrets of better dairy choices

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"Don't eat anything your great-grandmother wouldn't recognize as food." - Michael Pollan.

Dairy products are superfoods! They contain many vital vitamins, minerals, and other compounds that improve your health. 

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Dairy contains:

• Calcium

• Vitamin K2

• Vitamins A, D, B2 (riboflavin) and B12

• Protein

• Zinc

• Phosphorus

• CLA (conjugated linoleic acid), a powerful cancer fighter and metabolism booster

• Pentadecanoic acid (C15:0). Some scientists now think this fat is "essential" and has beneficial metabolic effects

This nutritious food helps your overall health in many ways. People who eat dairy products often have:

• Lower chances of heart disease, stroke, and high blood pressure.

• Better control of blood sugar and lower risk of Type 2 diabetes.

• Stronger teeth and bones.

• Healthier digestive systems because the probiotics in raw dairy, raw cheese, and fermented dairy foods like yogurt and kefir can help good bacteria grow in your gut.

The Evolution of Lactose Tolerance in Humans

Around age four or five, children's bodies slow lactase production, the enzyme that helps digest lactose, leading to potential lactose intolerance and related health issues. This pattern was universal among mammals until a genetic mutation appeared around 10,000 BC in present-day Turkey, allowing some humans to digest milk throughout life. This mutation spread rapidly across Eurasia, resulting in varying lactose tolerance, especially in Europe, where up to 80% can digest milk. Despite this, about two-thirds of the global population remains lactose intolerant.

Overall, it is estimated that around 36-40% of Americans are lactose tolerant, meaning they can digest lactose without difficulty.

So, considering all these factors, how do we get the most out of dairy products?

The fermentation process that turns milk into sour milk consumes lactose, a sugar. This explains why most people who are lactose intolerant can consume sour dairy without any problems. The fermentation process has gradations, starting with sour milk and ending with hard cheeses that contain virtually no lactose. Thus, the fermentation process gradually removes more and more lactose from the product.

Dairy products contain two main types of protein: casein (about 80% of the total protein) and whey (about 20%). Research has also found that casein may help prevent acute stress by protecting adrenocortical activity and cortisol production. ⁽¹⁾

Main secret. 

Beta-casein is the dominant form, comprising around 40% of the total protein in milk.

Notably, the beta-casein protein has two main variants: A1 and A2.

When the A1 beta-casein is broken down, it can release a beta-casomorphin-7 (BCM7) peptide. Some individuals' bodies may have a more challenging time fully digesting and clearing this BCM7 peptide, potentially leading to gastrointestinal distress and other unwanted effects.

In contrast, the A2 beta-casein does not break down in a way that releases BCM7, potentially making it easier for many people to digest. This is where the A1 vs A2 distinction becomes particularly relevant for those with dairy sensitivities.

So, where do these different beta-casein variants come from? It largely depends on the breed of dairy animal.

The vast majority of commercially produced cow's milk in many parts of the world contains more of the A1 beta-casein variant. This is because most modern dairy cow breeds, such as Holstein, Friesian, and Jersey, naturally produce more A1 beta-casein.

On the other hand, dairy products from goats, sheep, buffalo, and certain heritage cow breeds like Guernsey and some Jersey breeds tend to contain exclusively the A2 beta-casein variant. Human breast milk also contains only the A2 form.

Individuals who struggle to tolerate regular cow's milk and dairy products may fare better with A2 dairy sources.

Another study examined the impact of A1 vs. A2 beta-casein on gut inflammation. They found that A2 milk led to reduced markers of intestinal inflammation compared to A1 milk. Containing A2, instead of A1, results in an overall improved gastrointestinal status and reduced milk gut discomfort. ^{(2, 3, 4)}

Interesting fact:

If you have had digestive issues or allergic reactions to cheese, the type of rennet may have been the issue, not the dairy itself!

Some people may have trouble digesting dairy products that contain microbial rennet, an alternative coagulant used in cheese-making relative to the traditional animal rennet. Over 90% of North American cheese is made using Pfizer's genetically modified version of FPC (Fermentation-produced chymosin).

There are two main concerns with the FPC used in cheese making: 

1. Toxicity (since traces of the genetically engineered bacteria have been found in the enzymes. ⁽⁵⁾

2. Digestive issues (since the cheese can now serve as an allergen and cause an allergic reaction, digestive or respiratory issues). ⁽⁶⁾

By understanding the difference between A1 and A2 casein and experimenting with different dairy sources, those with sensitivities may again enjoy the superfood benefits of this food group:

1. Raw cheese is rich in lactoferrin, a multifunctional protein with antimicrobial, anti-inflammatory, and gut health-promoting properties. It’s also an excellent source of dietary calcium, which is crucial for bone health and may help prevent soft tissue calcification when consumed adequately, and tyrosine, an amino acid that supports neurotransmitter production, stress management, and thyroid function.

2. Contrary to popular belief, the saturated fats in cheese can support metabolism and provide health benefits, including newly discovered odd-chain fatty acids.

3. Hard cheeses are one of the best sources of Vitamin K2, which directs calcium to bones and teeth while preventing arterial calcification.

4. Select raw, grass-fed varieties made with animal rennet and from A2 milk sources for optimal nutritional benefits and digestibility when choosing cheese.

Sourcing raw goat or raw sheep cheese may be a great start, as these are naturally A2. You can also try visiting www.realmilk.com to find a dairy farm near you — this handy website will connect you with local dairy farms. 

A journey of a thousand miles begins with a single step.

Warm regards,
Kos and Helen.

P.S. We are reading all your replies and responding promptly. Feel free to email me with any questions or comments you have.