Is Dairy Healthy or Dangerous?

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Wellness Mama » Blog » Health » Is Dairy Healthy or Dangerous?

Dairy is a tricky topic when it comes to health. We all depend on it in some form as babies. But the question about adults and dairy is a tougher one to answer. Processed junk “food” obviously has no place in a healthy diet, but is dairy healthy?

Dairy Defined

Dairy products are made up of a mix of protein, fats, and carbohydrates. It does have bioavailable nutrients we need in its raw state. Things like phosphorus. potassium, vitamin A, magnesium, and vitamin D.

Dairy intake can also spike insulin levels thanks to the sugar (lactose) and certain proteins it has. Grass-fed dairy from pastured cows can hardly be compared to the pasteurized conventional dairy on supermarket shelves. Milk isn’t supposed to look watery and slightly blue!

Different forms of dairy include:

  • Raw, low-fat, and whole milk
  • Ice Cream
  • Cottage cheese
  • Soft and hard cheeses
  • Fermented dairy products like kefir and yogurt
  • Lactose-free milk products (everything from ice cream to skim milk)

The Experts Weigh In

So what’s a health-conscious mom to do? Some groups, like the Weston A. Price Foundation, recommend regularly eating dairy. When it’s organic, raw, and grass-fed that is, especially if it’s fermented. Those on the Paleo side point out dairy is relatively new to the human diet.

Then there’s the American Heart Association with a different view. They recommend 2-3 servings of dairy a day, but only fat-free and low-fat options. Conventional dietary guidelines have dairy as its own food group on the My Plate guidelines.

To help understand the quandary, let’s first look at the different kinds of dairy.

Conventional Pasteurized Dairy

Most states have laws requiring any milk sold for humans to be pasteurized. While this kills off any harmful pathogens, it throws the baby out with the bathwater. It also gives it a longer shelf life at the expense of valuable nutrients. Pasteurization kills live (beneficial) milk enzymes and destructures the proteins. This also reduces the vitamins and kills the “live and active” cultures that have health benefits.

Many dietitians tell us to drink dairy milk because it has calcium. However conventional dairy actually isn’t a great calcium source. It’s put to shame by higher food sources, like leafy greens and sardines.

The Problem with Regular Dairy

Dairy marketing is targeted at kids, athletes, and people wanting to slim down. Then there are the elderly who are encouraged to drink a glass of milk for osteoporosis prevention. Fun fact: we need saturated fat to absorb calcium. This means a low-fat diet can put you at a higher risk of osteoporosis!

Growing kids drink more milk than any other group. It’s recommended for their growth and schools give it instead of water. And it gets even worse. In 2010 the government required US schools to ditch whole milk for low-fat and nonfat milk. That’s on top of the artificial dyes and sugar in the flavored milk options.

Despite the fact that kids need healthy fats, milk isn’t the best nutrient source. Certain vegetables and fish offer higher levels of calcium and are easier to absorb. Even breastmilk has less calcium than the same amount of Brazil nuts.

Then there are the added growth hormones and antibiotics. Foods like cheese and yogurt are marketed as healthy snacks for kids. The food dyes and added sugar negates the probiotics in the yogurt.

Heart Health

Since the 1980s, organizations like the American Heart Association have warned against saturated fats. While fats have made a cultural comeback in more recent years, many organizations still disapprove. The idea is that animal foods (including full-fat dairy) cause heart disease and high blood pressure.

To lower the risk of heart disease many healthcare professionals recommend choosing low and no-fat dairy products. In fact, the opposite may be true.

Recent research looked at dairy fat consumption for over 4,000 people for an average of 16 years. Those who ate the most dairy fat had lower risk factors for cardiovascular disease.

Lactose Intolerance

Research shows some people in nearly every population worldwide are lactose intolerant. The exception is groups that can trace their ancient roots to herding populations. This widespread intolerance indicates eating (or over-eating) it may be harmful. Maybe our bodies aren’t designed to digest it? … at least in large amounts.

Conversely, when was the last time you heard of someone being allergic to leafy greens?

It should at least warrant a closer look at how it affects our health. Research shows we lose some or all of our ability to digest lactose and casein after age 4. That’s also the age many cultures stop breastfeeding. As a health coach, I’ve found many people unknowingly have a dairy sensitivity or allergy. They’re used to feeling bad and don’t notice how dairy makes them feel.

Here’s an easy way to tell how your body responds to dairy. Try removing it from your diet for a month. Then add it back in and see how you feel. Many report feeling better off of dairy, while some don’t notice a difference. For some, milk consumption can cause bloating and other digestive issues.

Milk Allergies in Children

Milk allergies are now one of the most common allergies in young children. 1 in 13 kids has an allergy and many more have food sensitivities. While some children “outgrow” their allergy this may not happen until the teen years.

Thankfully, we now understand more about the window in which milk allergies form. Landmark studies show giving common allergens to 4-6 month-old babies helps reduce allergy risk by up to 80%. If I had known then what I know now, I would’ve given my kids dairy earlier. You can even get natural supplements for babies that reduce their risk of getting allergies in the first place.

Insulin Spike

A 2006 Swedish study followed 230 families. They found children on low-fat diets (including low-fat dairy) had 17% more obesity. These children also ate more sugar and had higher insulin resistance. That’s a recipe for type 2 diabetes.

Dairy, especially low-fat milk, can spike blood sugar. Carbs fuel insulin and insulin leads to metabolic syndrome and diabetes. This rise in insulin is caused by the lactose and proteins (casein) in milk. It’s much lower or non-existent in high-fat dairy foods like cream, butter, and ghee.

For many of us already on a sugar roller-coaster, milk isn’t the healthiest drink choice. Even for kids, water is often a better choice. Especially with a meal with healthy fats, protein, and vegetables. We often drink milk for its weight loss benefits, but other foods and drinks are better options

What About the Calcium?

This is often the single most quoted reason for dairy consumption. Many other foods offer more and better sources of calcium. However, even high levels of calcium can actually spur osteoporosis. Our bodies need bioavailable cofactors like vitamins D and K2 to absorb calcium for bone health. For strong bones, dairy may not be the best choice.

Dairy and Vitamin D

Its great Vitamin D is finally getting some of the recognition it deserves. We need vitamin D (especially from the sun) to function. Unfortunately, almost all dairy products are vitamin D and/or calcium-fortified. These artificially added sources aren’t easily absorbed by our bodies. You can get your vitamin D levels tested to see if you need to supplement. I recommend getting enough healthy sun exposure for the best results!

The Healthiest Kind of Dairy

Raw, organic, grass-fed, full-fat dairy products are a different type of animal. It’s been demonized because it might have harmful bacteria. It’s also what helped keep our ancestors thriving and healthy.

This type of dairy has a lot more nutrients and live enzymes than pasteurized versions. The full-fat content also mitigates some of the insulin spikes. And it makes the calcium more bioavailable.

In its fermented form, grass-fed dairy is a good source of probiotics and calcium. Fermentation also helps break down the lactose, reducing sugar levels. Butter and ghee have almost no lactose either.

Raw dairy is in its most natural form and isn’t highly processed. If you’re going to consume dairy, go for the most natural form.

Dairy Alternatives

Dairy alternatives and plant-based milk substitutes have skyrocketed in recent years. Maybe due to the rise in lactose intolerance and milk allergies. Some people opt for these because of environmental concerns. While good alternatives exist, many have their own problems.

Rice Milk

Rice milk is made by soaking and blending rice with water. And a host of other ingredients. While whole milk has a glycemic index of 39, rice milk rings in at a whopping 86 out of 100. It’s a cheap option but doesn’t have much natural nutrition. It’s low in protein and any nutrients it has are added synthetic ones. This along with the big insulin spike means I don’t recommend it.

Soy Milk

Soy milk is made with soybeans, water, and a host of other gums, starches, and fillers. Like other unfermented soy products, it has high levels of phytoestrogens. These can cause hormonal imbalances, especially for boys and young women. Most soy is also GMO and heavily sprayed with pesticides.

You can read more about the issues with soy here and why I don’t recommend it.

Almond Milk

Almond milk is slightly better than the other two options above. To avoid fillers and sugars, I suggest making it yourself. This is also the cheapest option! If you opt for the store-bought versions, go for unsweetened. Most almond groves are heavily sprayed with pesticides so opt for organic. Cashew or pecan milk is also easy to make with the same method.

Oat Milk

The newer kid on the block, many are flocking to oat milk. Like other milk alternatives, the store-bought versions are fortified with vitamins. It has a higher fat and calorie content than almond milk, making it creamier. I mostly stay away from grains (even whole grains) and eat properly prepared grains in moderation. However, oat milk isn’t at the top of my list for healthy eating choices.

Oats are often high in glyphosate residue. They’re also naturally high in maltose, a sugar that causes insulin spikes. Rolled oats don’t offer much nutrition, so homemade oat milk doesn’t have a great nutrient profile.

Macadamia Nut Milk

This is an ultra-creamy alternative to almond milk and high in mono-unsaturated fats. I’ll often make this at home. When I don’t make it, I buy it from Thrive Market).

Coconut Milk

In my opinion, coconut milk is the best alternative to cow’s milk. They don’t actually have milk in them, but rather a high-electrolyte juice (aka coconut water). It’s great for replenishing electrolytes after illness or a workout.

Coconut milk is made from a blend of coconut fats and fibers. You’ll find healthy fatty acids in coconut milk, but not as much as in coconut oil. It’s also a good choice for kids because of the healthy fats. You can even try making your own!

Canned coconut milk is less processed than the carton in the refrigerator section of the grocery store. It also works differently in recipes.

Goat Milk

Goat milk is more like human breast milk so some think it’s a better alternative to drink. It does tend to create less of a reaction for some than cow’s milk. You can find goat milk kefir and cheese at most grocery stores. You might be able to find raw, pastured, or organic goat’s milk from local farmers.

Camel Milk

Uh yep, it’s a thing! We’ve actually tried it and my kids love it! Camel milk has a different protein structure from dairy and a whole variety of naturally occurring nutrients. Give it a try, although I’m guessing you’ll want to read more about it first.

Is Dairy Healthy? The Bottom Line

In the end, dairy is a subject of much debate in the health community. At our house, we eat moderate amounts of raw, aged cheeses and high-fat dairy like butter, raw, heavy cream, and ghee. We don’t drink milk or eat processed dairy foods. We also eat lots of fish, leafy vegetables, and nuts for calcium. For vitamin D we’re sure to get healthy sun exposure.

Tolerance to dairy varies by person. Some have no trouble with it, and others react heavily. Some people find that they’re unable to lose weight on dairy. To find out how your body responds, try getting rid of it completely for a month and see how you do.

Do you eat dairy or use dairy alternatives? Share below!

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

117 responses to “Is Dairy Healthy or Dangerous?”

  1. Marcelina Avatar

    Hello everyone,I am lactose-intolerant woman who lives in NJ where it is illegal to buy raw milk so I go to upstate NY or PA to buy raw goat’s or cow milk for my five kids.I used to make my own cheese and then add that to unpasteurized yogurt(not homemade) with flax oil and grind ed flax seeds and my children had a very strong immune system. I mainly use the milk for my baby who is two years old because he likes to drink it before falling asleep:) Thank you for this great article Katie

  2. Ansley Avatar

    Where do you find raw dairy products (including milk, yogurt, and cheeses)? I live in Michigan where it’s illegal to sell raw dairy for human consumption… and I believe most dairy farms nearby feed their cows grains. What’s the best way to get raw dairy?

  3. Bethany Avatar

    Thank you for this super informative post! I’ve been learning a lot from your podcasts lately. What do you think about flax milk?

  4. Kelly Avatar

    Question – do you do milk kefir at all? Or do you choose to do kombucha and water kefir only? Just curious as to that and why :). Thank you!!

  5. Sherri Avatar

    the dairy issue is a very interesting one. in our house we do everything we can to drink only raw milk, and sometimes raw kefir. our butter is always pasture raised. other dairy is more “regular.” one of the points you make is that we have not consumed dairy for very long. according to the paleo movement authors we have used agriculture for only 10,000 years and so have difficulty digesting grains and such. they do not seem to know that we have consumed dairy for 30,000 years. and dairy does not have the anti-nutrients that grains and legumes have. the thing with “lactose intolerance” is that, yes, humans stop producing lactase in their stomachs around the age of 4, but traditional cultures nurse their children until 6 or 7 years old. the reason our stomachs do not produce lactase after a certain age is that it stops being the only food consumed so the volume or percent of the stomach contents is far less. raw milk COMES with lactase in it. many who have trouble digesting pasteurized milk can more easily digest raw, or goat, or yoghurt…. the more difficult issue is a sensitivity or allergy to the milk protein. in which case you can consume pure cream, which is where the brain food and weight loss fats are, anyway. I live by the adage to consume milk only in its natural, or preindustrial form, just as with all of my fats.

  6. Jane Avatar

    ‘Here’s another, less appealing way of thinking about almond milk: “a jug of filtered water clouded by a handful of ground almonds,” with some additives thrown in.’

  7. Kayti Avatar

    Katie- do you buy your milk, butter and cheese from the same source? Is it local for you or do you buy online? I’ve been following your blog and read your app daily, changing everything we can for our family and noticing that there is very little that I can get from a grocery store anymore. What do you actually still get from a grocery store that you don’t grow at home or buy from tropical traditions or wellness meats?

    1. Katie - Wellness Mama Avatar

      I try to buy locally whenever possible, online if the quality is better, or the traditional grocery store if that’s the only option or for last minute convenience.

  8. Carradee Avatar
    Carradee

    Conversely, when was the last time you heard of someone being allergic to meat or leafy vegetables?

    My best friend’s sensitive to beef (even grassfed); her sister reacts to all meat; I’ve known people allergic specifically to beef, chicken, cabbage, cilantro, thyme, cinnamon, nutmeg, pepper, coriander…and more. (I’m referring to at least 10 different people, by the way.)

    I react to pork, among a lot of other things. I was allergic to garlic and onion, for a few months. I still can’t have rice, almonds, coconuts, peanuts, carrots, stevia, tomatoes, zucchini, black beans, most cooking oils (including olive oil)…and that’s just the start of my list, due to the form of adrenal gland malfunction I have. (I only recently found a treatment I’m not allergic to.)

    I frankly have to make any broth or stock from scratch, because they all have something I’m allergic to, sensitive to, or shouldn’t have for other reasons. (For example, I have a genetic condition that means my endocrine system can’t really regulate itself, so I have to be careful with soy, unless I want hot flashes. I’m not yet 30.)

    I’m confirmed not-celiac, but my mother does have celiac disease, and 5 of the 6 people I’ve met with rice issues have a close relative with diagnosed gluten issues. I’m so sensitive to rice that even trace amounts will give me severe problems, so I’ve not tested types of rice thoroughly, but I’ve tried many of them.

    Personally, I use a lot of hormone-free whole milk or raw milk. I’d like to try goat’s milk sometime, but I haven’t yet. Otherwise, I’ll sometimes make my own “milk” from something I can have (hemp, walnut, pecan, hazelnut, pistachio), but that’s expensive, so I usually just go with the diary, since I handle (most of) it well.

    And then one of the few cooking oils I can have is clarified butter, so I make a lot of that.

  9. Becky Avatar

    What do you know about freezing raw milk? Does it affect the nutrients?

  10. andrey Avatar

    there article is correct but to say that dairy is acidic and then advocate to eat meat and fish which are even more acidic and unnatural for humans(except those in northern climate which have no other choice) is a little bit illogical

    we are plant eaters which our anatomy proves so neither dairy nor meat nor fish is healthy because they are highly acidic we need healthy fats which is olive oil avocado and coconut oil not butter lard and other unhealthy fats.

    okinawans live the longest and consume 80% plant food some fruits and 10% fish so weston price proves nothing and if you look at those who advocate saturated fats they are all chubby grey haired and look older than they are

    ketosis is not healthy at all it is like if your computer runs at standby and it occurs in hibernating animals we need glucose our entire body is designed to run on glucose we are frugivores so eating animal food is like running your diesel car on petroleum

  11. Nicurru Avatar
    Nicurru

    Raw milk is very alkaline, its not acidic like pasteurized milk. I have no problems tolerating pasteurized milk. I stopped drinking it some years ago because I heard about how unhealthy it is, but I felt no difference. I didnt drink milk for about 2 years, but then I found a farm where I can get raw milk, and I have been drinking it for a year now. I feel a huge difference when I drink it. My skin is smoother, my heart burn is gone, the problems I have always had with my stomach has gotten about 80% better, and after workout my muscles recover way faster than before. I have tried tons of different foods and supplements, but nothing has given me as many benefits as raw milk. I drink about 1 liter a day.

    One thing is if someone is allergic to milk, but otherwise I dont always understand the attacks on milk, if its organic of course. Meat is said to be acidic too, but I feel fine eating meat. Meat, fish, eggs and so on is destroyed by heat too, their enzymes and bacteria is destroyed and so is the protein, but it does not seem like that is stopping people from heating and consuming it. Besides its hard for the body to absorb calcium from vegetables too, and they are also full of antinutrients.

  12. Rebecca Avatar

    You write that milk causes a disproportionate spike in blood sugar. This is untrue and misleading to readers. It causes a spike in insulin due mostly to the protein in the form of whey & casein, not a spike in blood sugar. Milk is actually quite low on the GI index

    1. Mary Avatar

      RGoose18, if you do your research properly, protein does NOT cause a spike in insulin. Sugar does that. Low fat or fat free milk has higher levels of lactose than full fat milk. I’m a type 1 diabetic. I need insulin when consuming anything with carbs/sugar. Not protein.

  13. Cara Avatar

    I am thinking about consuming raw cow and goat dairy but I have a chronic bacterial infection (for at least 9 years, maybe 20. I am very sick.) so I am worried about not being able to handle any bad bacteria in the dairy. The farms where I would be getting the dairy have never had a problem with dangerous bacteria but I am still worried about drinking and eating the dairy because my immune system is low. If I were to boil the milk and cream to kill any bad bacteria, would that make it as bad as pasteurized milk or is it okay to boil raw milk? Thank you.

    (I don’t eat/drink pasteurized dairy. I stopped a few months ago.)

    1. Jenny Avatar

      Boiling, or cookng raw dairy products in any way, defeats the purpose buying/having RAW dairy. I believe it would actually cook the milk more than the pasteurization does, thus changing the molecular structure and nutritional elements.

      I’m no doctor, but I’d suggest healing your infection before having the raw milk, just in case your system can’t handle another possible infection. (By the way, I think these are quite rare, and hardly worth Katie mentioning. Perhaps there are no modern statistics or studies available because of the FDA/USDA and the modern BDSM on raw dairy.)

  14. Lindsay Pegues Avatar
    Lindsay Pegues

    I love this article!! You are so informative, and more importantly, accurate! 🙂 I can tell you that as far as insulin resistance goes, for many people it just has to do with the pasteurization of the milk. I worked for a chiropractor whose sister had to be rushed to the ER when she went off to college, and they told her she was insulin resistant. She laughed and told them she was raised on a dairy farm, so that was impossible. After seeing a homeopathic Doctor, she found out that as long as she was consuming raw, organic milk she was fine. I’m not saying this is the case for all people, but many people I know have found this to be the case with them as well.

  15. Jaci Saldana Avatar
    Jaci Saldana

    Hi. I have recently made the decision to completely overhaul my lifestyle. I am not sure I am willing to completely give up milk, but I don’t really drink it that much anyway. However, I was reading your comment on rice milk and thought I would share another issue I recently discovered with all rice products. Recent studies have been finding arsenic, in sometimes alarming levels, in all rice product. While the U.S. has strict regulations on the level of arsenic in our drinking water there is little regulation on arsenic in our food. The link below contains an interesting article on the findings of these recent studies and how arsenic is finding its way into or food.
    https://www.consumerreports.org/cro/magazine/2012/11/arsenic-in-your-food/index.htm

  16. Diana Avatar

    do you know if coconut milk powder is healthy? and if so which brand? or is there ready made coconut milk that is healthy?

  17. Abigail Paul Avatar
    Abigail Paul

    Thoughts on plain Greek yogurt? It’s so hard for me to give up my morning ritual with raw almonds, organic blueberries and a touch of raw honey in my Greek yogurt… logically it seems like a very healthy breakfast, but now I’m rethinking it 🙁

  18. Emily Avatar

    My husband is highly allergic to all forms of dairy, so we don’t consume it at all. What are your recommendations for calcium? We drink almond milk.
    Also, where do you get your information from? You don’t have any citations for the studies that you refer to. I agree with much of what you say, but I also like to check the validity of any information that I read.

  19. Emily Avatar

    I have avoided raw dairy, due to the risk if listeria. I’m 16 weeks in my 2nd pregnancy, hopefully 1st child. I am high risk for preterm labor. What are the listeria risks?

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