Buzz
You might enjoy the flavor of raw milk. (This is probably due to it being grass-fed rather than raw, but that’s fine.) However, if you’re consuming it for its health benefits, you may want to reconsider.
Unpasteurized milk carries a higher risk of causing foodborne illnesses, so any potential health benefits would need to be extraordinary to outweigh that danger. Scientific evidence, as reviewed by John Lucey in Nutrition Today, does not support these claims—either the benefits are nonexistent or too insignificant to impact health. Key findings include:
Pasteurization alters protein structure, which might matter for cheese production, but it has no effect on nutritional value—your digestive system will break down those proteins regardless.
Pasteurization leaves milk’s mineral content unchanged (minerals are heat-resistant).
Pasteurization does reduce vitamin levels—but only marginally:
Pasteurization might result in minimal losses (
The minor nutrient losses from pasteurization won’t significantly impact your overall diet. For instance, milk isn’t a primary source of vitamin C, and it remains rich in vitamin B12 even after being pasteurized.
Some claim raw milk is easier to digest for those with lactose intolerance, but milk lacks the enzyme needed to break down lactose. If you have mild lactose intolerance and seek a dairy option, consider yogurt, which does contain this enzyme. Raw milk is occasionally suggested for children allergic to cow’s milk, but Lucey notes that while the topic is complex and requires further study, there’s no evidence raw milk aids in preventing or alleviating allergies. In fact, studies on mice show raw milk triggers a more severe allergic response, not a milder one.
If you want a product with lower lactose and more probiotic (“good”) bacteria than regular milk, yogurt is a safer and more cost-effective choice compared to raw milk. The decision is ultimately yours (depending on local regulations), but base it on scientific evidence rather than unfounded health claims.
Photo by woodleywonderworks.
