Understanding Dairy on an Animal-Based Diet
An animal-based diet primarily focuses on consuming animal products and limiting plant-based foods. While the most restrictive versions, like a zero-carb carnivore diet, often exclude most dairy due to its carbohydrate (lactose) content, more relaxed approaches may include it. The suitability of milk depends on individual goals, tolerance, and the specific milk type. Key factors to consider are the fat content, protein type, and level of processing.
The A1 vs. A2 Protein Difference
Not all cow's milk is created equal. A significant point of differentiation is the type of beta-casein protein it contains: A1 or A2.
- A1 Beta-Casein: Found predominantly in milk from Northern European cow breeds like Holstein. When digested, the A1 protein can release a peptide called beta-casomorphin-7 (BCM-7). Some research suggests BCM-7 can contribute to digestive discomfort and inflammatory responses in sensitive individuals.
- A2 Beta-Casein: The original form of beta-casein, found in milk from breeds like Guernsey and Jersey, and naturally present in goat, sheep, and buffalo milk. A2 milk breaks down differently and may be easier to digest for those sensitive to A1 protein, though it still contains lactose.
For those on an animal-based diet seeking milk, choosing A2 milk may alleviate some digestive issues associated with regular (A1) cow's milk. All goat, sheep, and camel milk is naturally A2.
Raw Milk: Benefits and Significant Risks
Raw milk is unpasteurized milk from animals. Proponents argue it contains beneficial enzymes and probiotics lost during the pasteurization process.
- Potential Benefits: Some raw milk advocates claim benefits such as easier digestion due to naturally occurring lactase and improved gut health. Studies have also linked raw milk consumption to decreased rates of childhood allergies, asthma, and eczema.
- Significant Risks: The Centers for Disease Control and Prevention (CDC) and other health authorities warn that raw milk can harbor dangerous pathogens like E. coli, Salmonella, and Listeria, which are killed by pasteurization. These can cause serious illness, especially for vulnerable populations. Most health experts and public health agencies strongly advise against drinking raw milk due to these safety concerns.
Fermented Milk: Kefir
Kefir is a fermented dairy beverage made using kefir grains. The fermentation process breaks down much of the lactose, making it a more tolerable option for many with lactose sensitivity.
- Rich in Probiotics: Kefir is known for its high probiotic content, which can support digestive and immune health.
- Source Options: It can be made from various animal milks, including cow, goat, and sheep milk, offering different flavor profiles and nutrient compositions.
Higher Fat Dairy Alternatives
For those on a strict carnivore diet, higher-fat, lower-carb dairy options are often preferred.
- Heavy Cream: With a very low carbohydrate count (around 2g per cup), heavy cream is often allowed in small quantities on low-carb and carnivore diets. It provides a good source of energy from fats.
- Butter and Ghee: Both are excellent sources of animal fat with almost zero carbohydrates, making them ideal for the most restrictive animal-based diets. Ghee is clarified butter, with nearly all milk solids and lactose removed.
- Hard Cheeses: Aged, hard cheeses contain very little lactose due to the aging and fermentation process, making them more suitable for those sensitive to lactose.
A Note on Plant-Based Alternatives
For a strict animal-based diet, plant-based milks like oat, almond, or coconut milk are not compliant. While some may tolerate small amounts of coconut milk for its high fat content in a more relaxed approach, they are fundamentally plant-derived and contain plant-specific compounds that strict adherents avoid.
Comparison of Milk Options for Animal-Based Diets
| Milk/Dairy Product | Carbohydrate (Lactose) Content | Fat Content | A1/A2 Consideration | Suitability for Animal-Based Diets |
|---|---|---|---|---|
| Whole Cow's Milk | Moderate (approx. 12g/cup) | Moderate (approx. 8g/cup) | Usually contains A1 protein, which can cause digestive issues for some | Avoid for strict carnivore; occasional for relaxed versions if tolerated |
| A2 Cow's Milk | Moderate (approx. 12g/cup) | Moderate (approx. 8g/cup) | Only contains A2 protein, easier to digest for some | Moderate for relaxed carnivore; still contains lactose |
| Goat/Sheep Milk | Moderate (approx. 11g/cup for goat) | Moderate-High (approx. 8g/cup for goat, higher for sheep) | Naturally A2 protein only, may be gentler on the gut | Moderate for relaxed carnivore; contains lactose |
| Raw Milk (Cow/Goat) | Moderate (approx. 12g/cup) | Moderate | Varies by animal breed (cow) | High pathogen risk; not recommended by health agencies |
| Kefir | Low-Moderate (lactose is fermented) | Moderate-High (depends on milk source) | Depends on milk source; A2 milks (goat, sheep) and some cow kefirs are available | Good option for gut health and those with lactose sensitivity |
| Heavy Cream | Very Low (approx. 2g/cup) | Very High (approx. 40g/cup) | Depends on source | Best milk-derived option for low-carb focus |
| Butter/Ghee | Very Low/Zero | Very High | N/A | Excellent option; almost pure animal fat |
Making the Best Choice for You
Determining what milk fits into your animal-based diet is a personal journey that depends on your specific goals and tolerance. For those seeking the lowest carbohydrate intake, focusing on heavy cream, butter, and ghee is the most straightforward option. For individuals with more flexibility who desire the nutritional benefits of milk, exploring A2 milk or fermented dairy like kefir can be a viable path. As with any dietary change, listen to your body and adjust accordingly. Raw dairy carries significant, scientifically documented risks and should be approached with extreme caution, and is not recommended by most health authorities.
Learn more about responsibly sourced raw dairy at the Raw Milk Institute.
Conclusion
While whole cow's milk can be problematic due to lactose and A1 protein for many following a stricter animal-based diet, viable animal-derived alternatives exist. Heavy cream and other high-fat, low-carb products like butter and ghee align well with the diet's principles. For those with higher carbohydrate allowances, A2 milk offers a potentially more digestible option, and fermented products like kefir provide probiotic benefits with less lactose. Ultimately, the right choice depends on your specific health objectives and how your body responds to different dairy products.
