We’ve been getting all sorts of questions about dairy lately, especially around the many different types of milk options out there. So hopefully this post will clear some things up. Later this month we’ll be sharing our thoughts on cheese, sour cream, yogurt, and other dairy products as well so be sure to stay tuned!
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Raw Milk
Before our switch to real food I honestly had no idea what “raw milk” even was. I actually remember the day I first discovered that there's an entire world out there of raw milk advocates complete with websites, blogs, non-profit organizations, and the like. I’ve learned that the people who drink raw milk really LOVE their raw milk and feel strongly about their choice.
Raw milk is literally the way the milk comes out of the cow. It has not been pasteurized (heated to kill pathogens) or homogenized (processed to suspend fat globules) in any way, shape, or form. In the most basic terms it’s exactly what the calves get. And I actually think this quote from Wikipedia sums up why raw milk can be such a heated topic these days:
“Health food proponents tout the benefits of raw milk and the ills of pasteurization and homogenization. The medical community warns of the dangers of not pasteurizing milk. Preferences vary from region to region.” – Wikipedia
So speaking of our “region” raw milk is actually illegal here in North Carolina. I’ve had many people tell me I can drive just over the border into South Carolina to buy some, but to be honest I was actually kind of relieved that I didn’t have to make the tough decision if we should drink raw milk or not. I know the advocates say raw milk can cure all your ailments (or something like that), but others say there are health risks with milk that hasn’t been pasteurized (which kills both potentially harmful and beneficial bacteria – just like cooking raw meat).
So I’ve basically chosen to just stay out of it and drink the milk that is available to us here in town, which is obviously a personal choice that has been influenced by the state in which we live.
Plus I tried raw milk once and it didn’t exactly taste like the “milk” I am used to drinking (and enjoy), but I am certainly very happy for everyone who drinks raw milk and loves it. To each his own!
Pasteurized, Non-Homogenized, Whole Milk (from Grass-Fed Cows)
This is the type of milk that we’ve determined to be the least processed milk available here in North Carolina, and what we started drinking sometime last year. My whole 33 years prior to that I mainly drank skim milk so let me tell you what I was SCARED to gradually go from skim to whole (we briefly drank 2% in-between).
I did it though and honestly have never looked back. The milk we drink now is soooo good and fresh…it tastes how I think milk should taste! And to offset the switch to full-fat dairy we also reduced our consumption a bit, which helped from a budgeting standpoint as well.
The brand we buy is called Homestead Creamery (I get it from Earth Fare - pictured above) and it’s from cows that are mostly - but not 100% - grass-fed. Cows were designed by evolution to eat grass (not corn) so they are healthier when they do, which in turn gives more nutritious animal products to us as a result.
The milk we buy is also pasteurized at a slightly lower temperature than standard grocery store milk so for me I feel like this gets us a little bit closer to that whole “raw milk” option without going all the way. And while Homestead Creamery is not USDA Certified Organic they do follow all organic practices. Getting officially certified is expensive and timely so it’s always good to ask this question when purchasing from smaller farms.
Organic Milk
If you can’t find local, grass-fed, non-homogenized milk in your area then I think a “big brand” (i.e. Organic Valley or Horizon) of organic, whole milk is the next best bet. One downfall of highly commercialized organic milk though is that it’s actually ultra-pasteurized at a high temperature, which leaves even less beneficial bacteria.
This is why the expiration dates are sometimes further out than their conventional counterparts. I am not sure if they did this to give organic a longer shelf life (before it started becoming more popular), but regardless that’s the way it’s done and it usually says it right there on the package so it’s not a secret.
As I once heard Dr. Oz say though you can’t “peel” or “wash” off dairy like you can when it comes to conventional produce so I agree with his advice to go organic when it comes to dairy products (including milk).
Low-Fat Milk
As part of our switch to real food we did away with all low-fat and non-fat products, including milk. You can read more about that switch in our “Mini-Pledge Week 6: No Low-Fat, Lite or Nonfat Food Products” post. In short, according to Michael Pollan in his book In Defense of Food:
“To make dairy products low fat, it’s not enough to remove the fat. You then have to go to great lengths to preserve the body or creamy texture by working in all kinds of food additives. In the case of low-fat or skim milk, that usually means adding powdered milk. But powdered milk contains oxidized cholesterol, which scientists believe is much worse for your arteries than ordinary cholesterol, so food makers sometimes compensate by adding antioxidants, further complicating what had been a simple one-ingredient whole food. Also, removing the fat makes it that much harder for your body to absorb the fat-soluble vitamins that are one of the reasons to drink milk in the first place.” - Michael Pollan
After recently learning that the orange juice industry doesn’t even include their mysterious “flavor packs” (to keep the juice tasting the same year-round) on their list of ingredients I wouldn’t count on seeing “powdered milk” listed as in ingredient on your skim milk jug anytime soon either.
Long story short - I don’t think anyone can argue that low-fat and skim milk isn’t “more processed” than whole milk, which is of course one of our family’s top concerns when it comes to making food choices.
Milk Alternatives
Some people just can’t tolerate dairy and thankfully for them there are all sorts of milk alternatives out there these days. I do want to say though that I don't personally believe there’s any reason to avoid dairy unless you have an allergy or intolerance.
If you are one of those that needs to skip the lactose be sure to look for milk alternatives that are unsweetened, but no matter what always read the ingredients. My top choices would be either unsweetened full-fat coconut milk or almond milk…or even brown rice milk. Soy is already an additive in so many packaged foods so I would favor some of the other choices out there instead.
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Question: What kind of milk do you drink (and why)?
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Local Dairy Resources
To search for local farms in your area that might offer grass-fed dairy products like milk check out the following resources:
Cj says
Very disappointed in this article as I would have thought you would have researched a little before you published. We switched to raw goat milk 8 years ago. Real milk, like other real foods is extremely beneficial . No processing, no added hormones, antibiotics, chemicals. You should read the book, "devil in the milk" , especially since you are providing processed cow's milk to your children. FYI.. Louis Pasteur was contracted to extend the shelf life of beer! Pasteurization began with the filthy dairy in NYC. So... Instead of cleaning up the dairy, our wonderful government at the time ordered to "kill" the milk. Funny, no wonder today's dairies don't need to concentrate on cleanliness because they know the milk will literally have the "crap cooked out of it".
So much for 100 days of real food....
Tricia says
I have access to raw milk through a friend who is able to buy it legally, since she works part-time at a local farm. To be honest, it kind of creeps me out! I guess I've been taught throughout my life that pasteurized/homogenized is cleaner and safer. I've used raw milk to make milk kefir, and I've definitely learned that kefir grains will not live in pasteurized/homognized - so that's something to think about. I only buy antibiotic-free whole milk for my family though. (With three kids, we can't afford organic on a regular basis.
Judy says
I grew up in Upstate NY. Not many people realize this, but there are (or at least WERE) tons of dairy farms. My friends lived on them, or neighbors owned one, and once I turned 14, my summer job was throwing hay, scraping barns, milking cows and cleaning silos. Organic milk (closest we can get to the real thing in our area) TASTES the way I remember milk tasting as a child. We drank plenty of raw milk growing up, and we never experienced any illness from it. When I was very young, my dad worked as a farm hand, and when the farmer couldn't pay him, he would give my dad milk, and eggs. (Hence still putting food on the table).
I drank regular milk for years... Never realizing how different it tasted. The first time I drank the organic whole milk, I stopped- it tastes sooooo much better, as does grass fed beef. Even my boys think organic milk tastes better! In his words, "Regular milk tastes like nothing!".
If we could only convince NC to let us buy raw milk... :)
Casie says
I love the comment that cows were "designed by evolution to eat grass"... If you lived on or near a farm and could see cows in action when they " escape" their pasture, they LOVE to go right to the corn and gobble it right up. They will eat the whole stalk and all. I think the whole grass fed need thing is so blown way out of proportion and for city people who have no idea what farming is all about.
Melissa M says
Homestead is our milk of choice, it is sold in all Krogers here in Richmond and our local farmers market has a year round stand. Great stuff!
Alyssa says
I just found out this morning about the milk powder being added to low-fat milk. I never knew that before! That definitely doesn't fit MY rule food rules. I switched over to whole-fat milk months ago, mostly because of the research that I did about the health risks of low-fat/no-fat milk. Most recently, I was touring my co-op and took the plunge on locally-sourced milk. This was precipitated by buying conventional milk in the grocery store and finding it had an expiration date a month and a half into the future. Uh...yay? The local milk is good! I chose the cheaper, non-organic, homogenized kind for the first run, but was intrigued by the non-homogenized milk sitting next to it in the display case. I'm definitely going to give it a shot next time, especially as their creamery's website says the cows are grass-fed. It's more expensive, but I figure it's not that much more than conventional milk if I save the bottle deposit from a returned empty bottle to put towards the new one. And I don't drink much milk, so a quart will last me a couple weeks.
Billy says
"designed by evolution" It is quite conflicting to include evolution and intelligent design in the same sentence isn't it?
Assistant to 100 Days (Amy) says
Hi Melissa. The non-organic cows are still fed pesticide-covered grains which can make their (the pesticides) way into the milk. ~Amy
melissa says
hi! I have recently switched over to whole foods and absolutely love it! so does my family! and this website is like my Bible!! thanks so much Lisa for creating this site-especially helpful for people who are new to this concept. like many others, I have always consumed low fat dairy products, but since I have been using whole milk dairy products, I have really enjoyed the flavor!! low fat stuff has no flavor! anyway, since i'm new, my question is about organic vs. whole foods brands that say "from cows not treated with hormones or antibiotics" on the package. what is the difference? organic is always twice as much as this other whole foods brand and I was just curious to know if it is just as good since it has no hormones/antibiotics. thanks for your help!
Freda MCLellan says
I have been told to go off all milk products for a month. I purchased a Greek yokurt that has organic skim milk in it. Should I stop eating it??
Assistant to 100 Days (Amy) says
Hi Freda. If you were told to stay off of dairy, that would include yogurt. ~Amy
Amanda says
So what is the next best option after organic? Organic milk is double the price of regar milk, at my local store and with 6 little ones, it's just not affordable. So what's the next best option 2% partly skimmed or 3.25% homogonized?
Elena @ Wholesome Style says
Amanda, the only way I can afford organic is to buy a half gallon of whole organic milk and mix another half gallon of water into it. I save an extra milk gallon for this very purpose. It saves you money (it's like a buy one get one free) and is a better alternative to buying low-fat or skim milk, and tastes exactly the same. Whether buying organic or not, mixing water in with whole milk is one of my favorite tips.
Assistant to 100 Days (Amy) says
I love that, Elena! :)
Elena @ Wholesome Style says
Thanks, Amy! The same could really be done for juice, since it is usually so sweet, especially if trying to buy organic and it is beyond one's budget. Important tip would be to make sure spare bottle is sanitized between mixing. Have a great weekend!
Assistant to 100 Days (Amy) says
Hi Elena. :) We rarely drink juice straight up, either. My kids love plain sparkling water with a splash of juice. ~Amy
Amanda says
Thanks Elena. Tried it and it tastes the same. My only concern would be that your only getting half the calcium :(
Elena @ Wholesome Style says
Hi Amanda, I understand your concern on calcium. A few other sources are dark leafy greens like spinach and kale (I throw those into a smoothie with some frozen fruit so my kids will drink it), cheese (specifically swiss), broccoli, beans, walnuts and almonds, naval oranges, oatmeal, sesame seeds (you can buy many breads with those)….to name a few. Grains and cereals are also usually pretty high in calcium. I know it is hard to get kids to eat vegetables so smoothies are my "go to" for that problem. Sometimes I have to take it a step further and turn the smoothie into a popsicle (if I happened to make it a little too "green" for their taste) and in popsicle form, they love it. Hope that helps!
Carol says
Organic Valley brand milk has a grass fed milk that is non-homogenized and pasteurized. Taste like the raw milk I used to buy. The problem with raw milk for me was the inconstant taste. The milk bought in the winter was not as good taste wise as the spring/summer.
momof5 says
our CSA, cullipher farm, in pungo, VA just partnered with homestead creamery! yay! the whole milk (and chocolate milk) is SO delicious!!! thanks for this post. it was very helpful and encouraging - we've been buying rbst free milk from costco and homestead is almost 3x as much, so it's nice to hear that switching was a healthy decision for my family!
Linzi says
Thanks so much Karen! X
Karen says
Linzi,,
Check this uk website out for raw milk in the Uk
http://organicrawmilk.co.uk/raw-organic-milk-delivery/
Linzi says
Sorry if I offend you religious ladies but not all of us believe in God and are quite happily atheist! Evolution quite clearly created all creatures (ourselves included!)
Anyway...back to the milk-I would love to be able to buy raw milk over here in the UK but have never once seen it sold 😢
Cassandra says
Not to mention the fact that cow's milk is technically for calves. Not humans at all. We are the only species that drinks another species milk. Kind of gross, if you think about it.
tracy says
We are also the only species that cooks our food. Is that gross too? That is the biggest arguement used against drinking milk and I find it thd lamest.
Melanie Nally says
I've been following your real food died since January 2013, and something else I love about the switch to "whole" dairy is that you only need to use a small amount to feel satisfied. Remember when you had to use several large spoonfuls of fat free sour cream to even remotely replicate the taste of real sour cream? Same with milk. Not anymore!
Beth says
You said that cows were "designed by evolution to eat grass". Cows were created by God to eat grass. I always enjoy reading your blog but was greatly disappointed when you said this.
Bree says
Really? You bring religion into a website about healthy eating? Shame on you!
Giselle says
I understand the point you were trying to make but God and religion are not one and the same. Beth didn't mention any religion she only mentioned a spiritual entity.
amanda says
I also am with you that God not evolution created all the animals.
Cassandra Eckstorm says
I am not sure I understand why you switched to whole milk. Is it because it is the closest thing to raw milk? Does that affect your weight? Just curious. Thank you for all the good information.
Assistant to 100 Days (Amy) says
Hi there. Removing fat from milk renders it processed and filled with additives. The Leakes have not observed any weight gain from using full fat dairy. ~Amy
Elena @ Wholesome Style says
Cassandra, I wrote this elsewhere in the comments, but thought you might be interested if you prefer low-fat milk. The only way I can afford organic is to buy a half gallon of whole organic milk and mix another half gallon of water into it. I save an extra milk gallon for this very purpose. It saves you money (it’s like a buy one get one free) and is a better alternative to buying low-fat or skim milk, and tastes exactly the same. Whether buying organic or not, mixing water in with whole milk is one of my favorite tips.
Corrina says
I am in Canada and here nothing is added back to milk to change the consistency. We just drink thin runny milk (which I love) Given that nothing is added back in do you think it is still considered a "real food"? Thanks
Marmie says
I grew up on a very small dairy... We would drink raw milk every day... Mmmmmmm to have a glass of milk that you scrape the cream off of - or shake vigorously to mix that creamy goodness back in... I would LOVE that.... I always tell my husband, if someone close would offer it, I'd buy it! (And I know someone who does... And I'm thinking about it!) I don't think the town I live in would like me having a cow in my backyard!
Alison says
I'm wondering what your thoughts are on a2 milk? We switched over to it last year and have noticed the difference. Unfortunately it isn't organic or un-homogenized. I'm always wondering which way to go, and would love your thoughts on this! Thanks.
Assistant to 100 Days (Amy) says
Hi Alison. I'm not really familiar with it outside of knowing it has to do with a protein in certain breeds of cows. I'll have to do some research. :) ~Amy
Dr. Anthony Pearson says
Great Post! As a cardiologist following my own advice for 30 years I drank skim milk in the mistaken belief that dairy fat would increase my risk of heart disease. After carefully examining the science I discovered that dairy fat is associated with a lower risk of heart and vascular disease risk (http://theskepticalcardiologist.com/2013/12/23/organic-milk-grass-fed-cows-and-omega-6-fatty-acids/).
I've found excellent full fat, non-homogenized milk and yogurt available at my local Whole Foods here in St. Louis from a dairy I've visited in Indiana called Traders Point Creamery which utilizes pasture-raised and fed dairy cows.
Assistant to 100 Days (Amy) says
Thanks for your input. I visited your blog. Really good stuff! :) ~Amy
Sean Parker says
Thank you so much for this thorough review of different milk types. I have recently started drinking organic whole milk. The full fat definitely increases the taste.
Nick says
I hate to be a troll, but seriously, isn't this whole website basically just a ploy to say "we eat organic, and therefore we're better than you?"
Assistant to 100 Days (Amy) says
Not at all, Nick. I'm sorry that you perceive it that way. Our entire mission here is to help people get off of the highly processed chemical laden "food" that is destroying our health. Nothing more. Buying organic is not a requirement. We do recommend organic for some of the more heavily "treated" items. Hope you'll read on. ~Amy
Nick says
Oh, and I'm better than you because I drink skim milk. Just sayin'.
Nick says
I drink pasteurized skim milk. It's awesome, and I haven't died yet.
Jan says
I was looking into Homestead Creamery and wondering if you knew if the feed they use is GMO. I'm considering making the switch from our store brand fat free milk but hesitant to buy it because it's not certified organic.
Mary says
Hi!! I recently went to earth fare in Charlotte to find the homestead non-homogenized milk but they only had homogenized? Do you use a differebt kind now or was I looking at the wrong place? Thanks!
Lisa says
That is still what I buy and that is still where I get it! They could have just been out temporarily? The new shipment comes in every Friday morning.
Faisal says
Raw milk is illegal in Canada but I recently started bringing milk from an organic store that sells Organic , non homogenized and pasteurized (on low heat). Its less processed and most of the enzymes stay with it. Also, easy on digestion.
Regarding your comment about milk alternatives. I have yet to see any true alternative to dairy milk. Almond, Soy and other milks dont have all the ingredients and to make up for that ,vendors fortify them with vitamins. I dont trust vendors are going to pick top of the line non-synthetic , natural food based vitamins. Instead of benefiting they can cause harm in the longer term. I would rather just eat raw Almonds or Organic Tofu/Soy and then separately take those vitamins.
Jennifer says
Do you know if Homestead uses powdered milk products in creating its 2% milk? We love the taste, and I was hoping maybe the company's low-fat process is less damaging than that used by the bigger, conventional dairy companies.
Assistant to 100 Days (Amy) says
Hello Jennifer. Lisa only buys whole milk: https://www.100daysofrealfood.com/2012/06/07/milk-101-whole-raw-organic-low-fat-etc/. I can't find anything which refers to their process for low milk. Sorry about that. ~Amy
Hilary says
Lisa,
Ive heard a LOT lately about how awful cow's milk is for humans, how it causes cancer, etc, because humans are not designed to drink cow's milk at all. Then there are other people who say that it is so good for you. What is a mama to believe? I only want the best for my kids but Im not sure which side is "right." Could you do a post about this soon or something? Im sure it's something many people are wondering.
Assistant to 100 Days (Amy) says
Hi Hilary. Lisa's family enjoys their milk and dairy and have no reservations about cow's milk. They try to buy the highest quality dairy they can find and feel good about that. What it comes down to, really, is making a decision that you feel is right for your family based on the information you can gather. You can find research that support all sides in this argument but it really becomes a personal decision. ~Amy
Arlene Thomas says
So is organic milk actually more benificial to your health
then basic store brands?
Assistant to 100 Days (Amy) says
Hi Arlene. When you buy organic milk, you are not consuming added hormones, antibiotics, and a host of herbicides and pesticides that you may consume with non-organic milk. Switching to organic dairy is more expensive but worth it, even if you have to cut back on quantity. ~Amy
Joiss carvalho says
..I grow up in a country where all the milk you purchase , even in the store, you actually had to "boil" it before you drink, because was not pasteurized. Just to kill the bad bacteria. All you have to do is just pour the raw milk in the pot and wait few minutes for it to go all the way up to end of the pot (boil up) . thats all.Food industry , or the society have imposed some many "rules" that sometimes it hard for everyone to desbileve .
Sara says
What is the difference between organic milk and milk that is not labeled organic but says it is free from artificial growth hormones?
Assistant to 100 Days (Amy) says
Hi Sara. It means the cows are raised conventionally, fed conventionally, etc. without organic standards but are not given bovine growth hormones. ~Amy
adrienne says
"to each his own"- your quote regarding raw milk... I agree and that is why it should be LEGAL in all states!!! Our family has been on raw milk for years. It truly depends on the farm and type of cowns and what they are eating. So, tasting it once is not fair. It is like tasting white sweet wine and then saying " I have tasted wine and really don't care for it"....there are many varieties. Also, seasons change the taste. During summer when there is a lot of green grass, the milk gets pretty strong tasting. I prefer it in the winter months personally.
Assistant to 100 Days (Amy) says
Hi there Jim. Powdered milk is not an ingredient Lisa uses. That is mainly because it is more processed but there are also some concerns regarding oxidized cholesterol in milk powders. ~Amy
Jim Heffinger says
Do you have any information about whole powered milk?
Thanks - Jim
Neha says
I use organic, grass-fed, non-homogenized milk. Just curious to know - how do do you use the cream on top? I keep on collecting mine stored in the fridge, and every two weeks I first churn butter and then make ghee from that. Also, I make my own yogurt from this milk.
Assistant to 100 Days (Amy) says
Hi Neha. That's great! Use it all. ~Amy
Beth says
Dairy milk is actually not very good for you with whole milk being the worst. You really should read up on it more.
http://www.mindbodygreen.com/0-10998/the-sour-facts-about-milk-what-every-parent-needs-to-know.html
http://www.refinery29.com/is-dairy-bad-for-you?crlt.pid=camp.q8OUBMkUy0BN
jackie says
Beth this article may be true for most milk out there on the market.....but 100% raw milk from grass fed cows do not have any of those problems mentioned in the article such as oversized and dragging udders, growth hormones, and antibiotics. Therefore your comment is only partially correct. Milk Can be beneficial if in its raw form without processing or additives.
haley says
right, raw milk only contains e coli. way better than getting cancer from the unnatural toxins that come from regular milk by companies pumping the cow full of drugs to make it produce more milk. either way u could die. doesnt mean u will but it is linked to disease. but whatever. does a body good! :)
Jackie says
If raw milk contained e coli there would be a lot of ppl getting sick from drinking raw milk. I'm not sure where you're getting your information but you have a better chance of getting e coli from eating spinach that got contaminated by the runoff of CAFOs. Raw milk has been consumed for many years, it wasn't until the industrial age when ppl started getting sick from milk. Do a little research.
susan says
We love raw milk. I too was hesitant, but the quality surpasses anything previously tried, and my lactose intolerant daughter has no symptoms when drinking raw milk and eating raw milk cheese. We buy from Organic Pastures.
Roland says
Beth,I;M LOL AT YOU HERE,i SEE WHERE U GOT YR INCORRECT FACTS,IM OVER 60 YRS OLD RAISED ON A FARM LIKE MY FOREBEARES DID WE ALL LIVED NICELY ON WHOLE MILK ,BUTTER ,LARD ,ETC 7 NO ILL EFFECTS ,WHY IT TASTES DIFFERENT TO YOU IS YR DRINKING WATER WITH A A TINY AMOUNT OF MILK IN IT,yuk!!!!!! YOU NEED THE GOOD FAT IN WHOLE MILK & BUTTER TO HAVE A HEALTHY BODY. nEVER HAD JOINT PROBLEMS,BELLY TROUBLE ,Etc