Depending on what internet rabbit holes you follow, you may or may not have heard of A2 milk. Even if you don’t know exactly what it is, you may have come across the term “A2” at some point; what was once a health food niche item is becoming more mainstream (at least foodie mainstream, I suppose) and that may be a very good thing.
Let’s start with the basics: What is A2 milk? How is it different from “regular” milk? The label “A2” refers to a protein naturally found in milk. All mammal milk contains whey and casein proteins. Casein is mostly found in two forms: either A1 beta-casein or A2 beta-casein. Which form occurs in various milks is based on genetics; when humans began to consume non-human milk tens of thousands of years ago, all milk only contained the A2 protein. Approximately 1,000 years ago, through genetic mutations and breeding, the A1 variant appeared.
For a cow to produce A2 milk, the cow must have only the genes for the A2 beta-casein protein, also known as A2/A2. Most commercial milk (including organic) available today contains both A1 and A2 proteins, as most breeds of cow have these genes, especially those bred for milk production (such as Holsteins). There are some breeds, however, that are by default A2/A2, including Jersey, Guernsey, Normande and Brown Swiss. These breeds have undergone fewer changes over time and have maintained their A2/A2 status for the most part. There are other species to consider, too, when discussing these genes, as all mammal milk contains beta-casein proteins. Only cow's milk contains both A1 and A2 genes, due to selective breeding for higher yields; other mammals such as goat, sheep and water buffalo only produce milk with the A2 variant. Some folks find these milks even easier to digest. Interestingly, human milk also contains only A2, so A2/A2 dairy may more closely resemble mother’s milk, thus likely being better for humans to consume.
Why would someone want to find A2 milk? What makes it different? As with other foods, such as wheat, that have been “overbred” for production volume at the expense of nutrition, flavor and digestibility, modern commercial milk often does not work well for all consumers—think lactose intolerance, etc. A2 milk is closer to the ancestral type of milk that humans have eaten for centuries while enjoying robust health. Health claims for A2 milk typically center around digestibility and symptoms after consumption, including less gas and bloating, and other symptoms often associated with lactose intolerance—which may actually just be inability to adequately digest the A1 beta-casein protein. This may not mean those actually allergic to milk—especially cow dairy—can safely consume it again, but there is a chance. Of course, talk to a health care provider before trying A2 milk, especially if a severe allergic reaction takes place with dairy consumption.
Other health outcomes are being studied to make a case for A2 milk, including diabetes and other inflammatory diseases that may be associated with the A1 beta-casein variant. A1 produces beta-casomorplmvhin during digestion, which has been linked to health issues from rashes and indigestion to behavior issues; this casomorphin is apparently not produced by A2 casein. Though more evidence is needed to make a strong case for consuming only A2 milk, the anecdotal reports of better digestion of A2 milk by those who typically do not tolerate cow’s milk are ubiquitous and warrant folks who usually steer clear of dairy to try A2 milk.
So how can you get your hands on A2 milk? Now that A2 is becoming part of more food and health conversations, A2 products are becoming easier to find; there is, in fact, a dedicated brand of A2 milk available at most grocery stores, as well as A2 yogurt found at health food stores and co-ops. It pains me to say that these brands are from California, so they are not made with Wisconsin milk. This “trend” is not going away anytime soon so I would wager that local dairy producers will make more commercial A2 milk available in the near future. Opting for sheep or goat milk (and cheese, yogurt, kefir and other products) is another simple way to stick to A2 dairy and these are becoming easier to find as well.
If you are set on cow’s milk you can also look for products other than fluid milk, including a delicious A2 Cheddar from Nordic Creamery in Westby, Wisconsin. The best way to try local A2 milk at this time is by purchasing directly from farmers. As mentioned, lesser-known breeds that small farms may raise can be A2/A2 “by breed,” but farmers can also test the genetics of their herd to ensure that they have stayed truly A2, as more consumers are seeking this out now. Though this takes more legwork, a bit of sleuthing and, hopefully, some farm visits, it may be worth all that to be able to find high-quality milk so you can enjoy consuming dairy again—as a bonus, if you are a raw milk enthusiast (hand raised over here!), this is the only way to get fresh, unpasteurized milk in Wisconsin. While consuming raw milk is legal, it is not yet legal to sell raw milk at retail stores in our state, though incidental on-farm sales are allowed. Hopefully this will change in the future. You may have to do some digging to locate this in your area, but it may be a worthwhile venture—you can check out realmilk.org or the Weston A. Price Foundation for help locating fresh milk near you. If you are uncomfortable with raw milk consumption, you could always heat and cool your fresh A2 milk when you get it home.
Why go through the trouble of seeking out A2 milk and not just ditch dairy altogether? I will stay on my little soapbox (milk crate?) for a moment to mention that only in the last few decades of industrial food intake and subsequently impacted gut health did dairy start to become a food that caused issues for folks. It was not always this way; humans have consumed mammal milk for at least ten thousand years in Europe, parts of Africa, Asia, Central and South America and the Middle East. One would assume this did not cause ill health as that is a long history with having milk in the diet, and it occurred all over the world. If we can look to include milk closer to what our ancestors consumed (for those whose ancestors consumed mammal milk), perhaps we can enjoy it as they might have–this means looking for fresh, unprocessed, A2 milk.
Nutritionally, it is worth it to seek this out, as real, fresh milk is a superior beverage in every way (sorry, beer!): it has a perfect blend of carbohydrates, fat and protein; it contains highly bioavailable forms of fat-soluble vitamins like vitamins K2 and D and minerals like calcium and phosphorus. Milk is the best beverage for hydration
due to its electrolyte content (sorry, water!). Of course, it tastes amazing! And, unlike dairy alternatives, it can easily be produced locally and supports small, family farms. You can’t say that about oat “milk”! So if you are not sure if you need to break up with dairy or not, maybe you could seek out some A2 milk and see if you are able to keep milk in your life…fingers crossed.
More Stories by This Author
Edible in your mailbox
