Understanding the Animal-Based Approach to Dairy
An animal-based diet centers on meat, organs, eggs, and dairy, while minimizing or eliminating most plant foods. While milk is technically an animal product, its macronutrient profile and protein structure require careful consideration. The two primary issues with conventional cow's milk for many on an animal-based diet are its carbohydrate content (lactose) and its A1 beta-casein protein.
Lactose and Carbohydrates
Milk contains lactose, a natural sugar that is a carbohydrate. For those following a very low-carb or ketogenic variant of the animal-based diet, the carb load from drinking standard milk can be a problem. This is why many followers opt for high-fat, low-carb dairy alternatives like heavy cream or butter instead.
The A1 vs. A2 Casein Protein Debate
Conventional dairy cows in many Western countries produce milk with both A1 and A2 beta-casein proteins. The A1 protein can break down into beta-casomorphin-7 (BCM-7) during digestion, which some researchers and health advocates link to digestive discomfort and inflammatory responses. The A2 protein, found in older cow breeds, as well as goat, sheep, and human milk, is thought to be easier on the digestive system.
The Best Milk Options for an Animal-Based Diet
For those who tolerate dairy, choosing the right kind is crucial for minimizing digestive issues and maximizing nutritional benefits. The highest quality options are typically raw, grass-fed, and naturally contain the A2 protein.
Raw Milk: The 'Gold Standard'
Raw milk, which is unpasteurized and non-homogenized, is often hailed as the best choice for an animal-based diet. Its proponents argue that it retains beneficial enzymes, probiotics, and nutrients (like vitamins A, D, and K2) that are destroyed by pasteurization. These natural enzymes and bacteria can also aid in the digestion of lactose, making it better tolerated by some individuals. To find safe, high-quality raw milk, sourcing directly from a reputable, clean, grass-fed farm is essential. The website RealMilk.com is a resource for finding local raw dairy farmers.
A2 Milk: A Digestion-Friendly Alternative
If raw milk is not accessible or you prefer pasteurized products, opting for A2 milk is an excellent choice. This milk comes from cows that only produce the easier-to-digest A2 beta-casein protein. Many people with dairy sensitivities find that they can consume A2 milk without the bloating or discomfort associated with conventional A1 dairy. While still containing lactose, its different protein structure makes it a better alternative for many.
Goat, Sheep, and Other Animal Milks
Goat and sheep milk are naturally composed of the A2 protein, making them inherently more digestible for those sensitive to A1 casein. Goat milk also has smaller fat globules than cow's milk, which further eases digestion for some. Other animal milks, like camel and buffalo, are also naturally A2 and offer unique nutritional profiles.
Prioritizing High-Fat Dairy
For those on a strict low-carb variant of the animal-based diet, or for individuals with lactose sensitivity, focusing on high-fat dairy is the best strategy. Options like heavy cream, butter, and ghee contain minimal to no lactose and provide a rich source of healthy fats. These are perfect for adding flavor and fat to meals, and for use in coffee or sauces.
A Comparison of Animal-Based Milk Choices
| Milk Type | Best For | Considerations |
|---|---|---|
| Raw A2 Milk | Optimal digestibility and nutrient density; retains probiotics and enzymes. | Potential food safety risk (requires responsible sourcing); legality varies. |
| Pasteurized A2 Milk | Safer, digestion-friendly alternative; suitable if raw is not an option. | Still contains lactose; enzymes and some nutrients lost to pasteurization. |
| Goat/Sheep Milk | Inherently A2 and often better for those with cow's milk intolerance. | Distinct flavor profile; may not be as widely available as cow's milk. |
| Heavy Cream/Butter/Ghee | Strictly low-carb or intolerant to lactose; high-fat for energy. | Does not provide the full spectrum of milk nutrients; no probiotics in most options. |
| Conventional A1 Milk | Those without casein or lactose issues; less ideal for strict protocols. | High in lactose and A1 protein; potential for digestive issues; often contains hormones and additives. |
Milk and Dairy to Avoid on the Animal-Based Diet
To maintain the integrity of an animal-based diet, it is recommended to avoid or strictly limit certain dairy products:
- Conventional A1 Cow's Milk: Often causes digestive problems and contains higher lactose levels that conflict with low-carb goals.
- Skim or Low-Fat Milk: Lower fat content does not align with the high-fat philosophy of this diet and often means more processed fillers.
- Ultra-High Temperature (UHT) Pasteurized Dairy: The extreme heat processing destroys beneficial enzymes and damages proteins, decreasing nutritional value.
- Flavored Milk and Dairy Products: Typically laden with added sugars and artificial ingredients that are strictly prohibited on an animal-based diet.
Conclusion: Making the Right Choice for Your Health
When determining what milk is allowed on an animal-based diet, the key lies in prioritizing quality and your individual tolerance. For those seeking maximum benefits, high-quality raw A2 milk from grass-fed sources is the top choice. For those preferring pasteurized options, A2 cow's milk or naturally A2 milks from goats or sheep offer a gentler digestive experience. If lactose is a major issue, sticking to high-fat dairy like heavy cream and butter is the safest route. By making intentional choices about your dairy consumption, you can ensure it complements, rather than compromises, your animal-based lifestyle.
