Understanding Dr. Gundry's Stance on Milk
Dr. Steven Gundry's dietary philosophy, outlined in his book The Plant Paradox, centers on the avoidance of lectins—a type of protein found in many plants—and other potentially inflammatory food compounds. When it comes to milk, his primary concern isn't lectins, but a specific protein in conventional cow's milk known as A1 casein. He posits that A1 casein can cause digestive issues, inflammation, and other health problems for some people.
The majority of dairy cows in the United States, such as the Holstein breed, produce milk containing the A1 beta-casein protein. According to Dr. Gundry, this protein can break down into an inflammatory compound called beta-casomorphin-7 (BCM-7) during digestion, leading to adverse health effects. In contrast, older cow breeds and other ruminants like goats and sheep produce milk with a different, non-inflammatory protein structure known as A2 beta-casein. This distinction is the foundation of his controversial dairy recommendations.
The Approved Dairy and Non-Dairy Options
For those who wish to consume dairy, Dr. Gundry offers specific guidelines to minimize potential inflammatory reactions. The key is to source dairy from animals that naturally produce the more digestible A2 protein or to opt for dairy from other species entirely.
- A2 Cow's Milk: While most cow's milk is off the menu, milk from certain breeds like Guernsey, Brown Swiss, and Belgian Blue contains the A2 casein protein and is considered a better option. Some brands in the US, like Alexandre Family Farm, specialize in A2 dairy products.
- Goat and Sheep Milk: Milk and dairy products from goats and sheep are generally approved because their casein structure is more akin to the human A2 variant. This makes them less inflammatory for many people following the Gundry protocol.
- Water Buffalo Milk: Similar to goat and sheep milk, dairy from water buffalo is also endorsed, particularly for use in products like mozzarella.
- Coconut Milk: This is one of Dr. Gundry's top plant-based milk alternatives. Unsweetened versions are recommended as they are naturally low in lectins and easy on the digestive system. It is a versatile choice for a variety of culinary uses.
- Hemp Milk: Another excellent non-dairy option, unsweetened hemp milk is praised for being low in lectins and a good source of omega-3 fatty acids. It offers a nutty flavor and creamy texture.
The Best Milks According to Dr. Gundry: A Comparison
To highlight the differences and benefits, here is a comparison of Dr. Gundry's recommended milk choices against conventional cow's milk.
| Feature | Conventional A1 Cow's Milk | A2 Cow's Milk | Goat & Sheep Milk | Unsweetened Coconut Milk | Unsweetened Hemp Milk |
|---|---|---|---|---|---|
| Casein Protein Type | Primarily A1 | A2 | Naturally A2 | N/A (Plant-based) | N/A (Plant-based) |
| Gundry's View | To be avoided | Approved | Approved | Approved | Approved |
| Potential for Inflammation | High (due to A1 casein) | Low | Low | Very Low | Very Low |
| Lectin Content | None | None | None | Very Low | Very Low |
| Sourcing | Widespread availability | Specialized brands/farms | Specialized markets | Widespread availability | Widespread availability |
| Taste Profile | Familiar, classic dairy | Creamy, slightly sweet | Rich, tangy, earthy | Creamy, tropical | Nutty, earthy |
Cautions and Considerations
While Dr. Gundry advocates for these specific dairy and non-dairy milks, it's essential to consider a few factors. For plant-based alternatives, always choose unsweetened varieties to avoid added sugars. Furthermore, check for additives like gums and emulsifiers, which can impact gut health. As for A2 dairy and goat/sheep milk, sourcing can be more challenging and expensive than buying conventional milk.
Ultimately, the choice of milk depends on individual preferences and dietary needs, but understanding Dr. Gundry's specific rationale can help those on his program make informed decisions. For many, the switch from conventional dairy to approved alternatives provides a noticeable improvement in digestive comfort and overall wellness, aligning with the principles of the Plant Paradox diet.
Conclusion
In summary, what is the best milk according to Dr Gundry? His recommendations favor alternatives to conventional A1 cow's milk, such as A2 dairy from specific cow breeds, goat, sheep, and water buffalo milk, or plant-based options like unsweetened coconut and hemp milk. The core reason for his preferences lies in avoiding the inflammatory A1 beta-casein protein found in most standard cow's milk. By opting for these approved choices, individuals on the Plant Paradox diet can continue to enjoy milk-like products while minimizing potential inflammatory responses. A careful review of product labels for unsweetened options and minimal additives is key to following his advice successfully.
