Milk

Labels

Untrustworthy labels without legal standards:

• All natural: Description means nothing, since everything it technically "natural"
• Farm fresh: Marketing term, not indicating actual farm conditions; milk may come from confined cows.
• Grass-fed: Claims can be misleading unless certified; cows may primarily eat grain.

Trustworthy labels with legal standards:

• USDA Organic: Requires pasture grazing during full grazing season.
• Certified Humane: Ensures proper space, shelter, and pasture access.
• Animal Welfare Approved: Mandates year-round pasture living, no feedlots or tethering.

A1 Beta-Casein:

Found in milk from breeds like Holstein; may release BCM-7 peptide during digestion, linked to digestive discomfort in some people.

Assume all milk is A1 unless proven otherwise

A2 Beta-Casein:

Found in milk from breeds like Guernsey or Jersey; lacks BCM-7, easier to digest.

Milk processing

Homogenized

Milk processed to break fat globules into smaller particles, creating a uniform texture. Alters milk’s natural structure, potentially increasing inflammation and digestive issues due to changed fat particle behavior in the body.

Sterlizied/UHT

Avoid if possible

Pasteurized

Ok

Flash pasteurized

Better

Raw

“The difference [between pasteurized and raw milk] isn't enough to worry about.” - Ray Peat

Milk type by fat

Full fat

Good for bulking, if you drink a lot, choose skim, the fat adds up.

Skim

Watch out for added synthetic vitamins.

"I think 1%-fat milk is best for most people" - Ray Peat

"Low-fat milk has very little estrogen" - Ray Peat

Animal

Goat

"Goat milk contains more copper than cow milk, and copper is important for energy metabolism and blood formation." - Ray Peat

Does not require homogenization

More digestible, opt for it if experiencing issues.