In an April 2018 article, the Wall Street Journal reports, “Supporters of A2 milk contend it is the A1 protein that causes indigestion for many people, a problem that lactose-free milk won’t solve. Skeptics say there hasn’t been enough independent research to show there is any real benefit to A2 milk.”

We went to Dr. Dennis Savaiano at Purdue University and Dr. Ann Macrina at Penn State University for some insight.

What exactly is A2 milk?

Dr. Savaiano: “There are two genetic variants of beta-casein, a primary protein in milk. The older variant is A2. A newer variant in Western cattle is A1. The research data suggests that some people can be negatively affected by a poly-peptide breakdown product of A1 beta-casein, causing GI symptoms.”

Dr. Macrina: “Due to differing genetics, cows produce milk with A1 or A2 or a combination of both. A1 and A2 each have 209 amino acids and differ by only one. A1 has histidine at position 67, while A2 has proline. This makes A1 susceptible to splitting apart during digestion. One of the fragments generated is beta-casomorphin-7 (BCM-7), which appears to affect some people. We don’t know why some people are affected while others are not.”

What about claims that A2 milk is easier on the human digestive system?

Dr. Savaiano: “There is a growing body of research that the A1 variant may cause symptoms in some individuals. We do not know how many individuals or under what circumstances this may occur.”

Dr. Macrina: “Early studies showed that mice and rats fed A1 milk had more gastrointestinal inflammation than those fed A2 milk. I’m aware of only a few studies involving humans and some indicate A2 milk consumption resulted in lower levels of intestinal gurgling, gas, bloating, and abdominal pain in some people. These studies represent a good start and show promising results for A2 milk. Limitations of the current research include using a small number of subjects, results based on consumption of one serving of milk, or multiple servings over a couple of weeks. Further research is needed before making broad recommendations.”

What’s your advice to people who think they might be interested in trying A2 milk?

Dr. Savaiano: “If an individual has symptoms from milk, especially lactose-free milk and other dairy products, A2 is worth a try. There is no risk in trying A2 milk, only cost considerations.” (This news report in October 2017 said A2 milk was selling for about $9.00 per gallon compared to $5.00 for A1 milk.)

Dr. Macrina: “Milk is a nutritious food regardless of its A1 or A2 beta-casein makeup. Many people avoid milk believing they are lactose intolerant, when in fact that might not be the case. I suggest that people try it. We just can’t make broad claims, at this time.”

Dr. Savaiano is a professor in the Department of Nutrition Science at Purdue University. He is director of the North Central Nutrition Education Center and associate director of the Indiana Clinical and Translational Sciences Community Health Partnerships.

Dr. Macrina is Senior Instructor, Department of Animal Science, Penn State University College of Agricultural Sciences.

The post A1 versus A2 Milk: What’s the Difference? appeared first on Best Food Facts.

• Ordinary (hard) ice cream: composed of milk, sweeteners, cream, sugar, eggs and stabilizers
• Frozen custard: contains at least 10% milk fat and 1.5% egg yolk that has a small amount of air in the final mix
• Frozen yogurt: made up of low-fat or non-fat yogurt ingredients also includes sweeteners, gelatin, corn syrup and flavoring.
• Gelato: A popular Italian frozen dessert that is typically less sweet, but is denser than ordinary ice cream
• Gluten-free ice cream: contains no gluten, this type of ice cream is made for people who cannot process gluten
• Lactose-free ice cream: contains no detectable lactose: people who cannot digest this enzyme are able to eat lactose-free ice cream.
• Organic ice cream: comes from organically fed cows and other organic products
• Semifreddo: another popular Italian treat that means “half cold” and is a variation of ice cream or frozen custard that has been frozen in a loaf pan and sliced.
• Sherbet: a smooth ice cream variation that is very sweet and is composed of fruit juice, sugar and wine or water.
• Sorbet: similar to sherbet, but is considered to be a palate cleanser between courses or as a lovely, fresh and light dessert; true sorbet is considered to be vegan.

And to make things easy to understand, we also created this fun infographic for you to check out and share! What’s your favorite type of ice cream? Take the poll and let us know!

Note: There is a poll embedded within this post, please visit the site to participate in this post's poll.

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Noun. Lactose is the natural sugar that is found in milk.

Used in a sentence:

Lactose is used to sweeten stout beer.

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Do hormones in milk cause early puberty?

If you are a woman, and especially a mom, you’ve likely heard that girls mature earlier and boys grow bigger because of hormones in milk (and meat). Girls are maturing earlier, but expert Dr. Ann Macrina notes that the age at which they reach puberty has been declining since the mid-1800’s, a time, incidentally, during which dairy consumption has actually decreased. (A report from the International Dairy Foods Association shows that the average person consumes about 20 gallons of milk annually – and that is a new record low.)

Our experts say there is no evidence that hormones in milk or dairy products play a role in early puberty and suggest that improved nutrition and increased obesity rates are more likely impacting early puberty.

Facts:

• Hormones occur naturally in our food and are digested in the stomach.
• The concentration of hormones in cow’s milk is minimal relative to the natural production of human hormones so of little physiological significance.
• Some farmers do use a synthetic hormone designed to increase milk production, but pediatric and government experts, including guidance from the Food and Drug Administration, say there is no evidence the synthetic version affects human growth or development.

According to Dr. Terry Etherton:

There are zillions of protein hormones in both plant and animal foods. They are digested in the stomach, which kills their ability to have any biological activity. There is just no way to come to a science-based conclusion that hormones in food or dairy products cause early puberty.

Can those who are lactose-intolerant drink milk?

As we age, some of us become more sensitive to lactose, the sugar found in dairy products. The consumption of more lactose than the body can break down can cause stomach bloating and intestinal discomfort, but avoiding dairy is not the answer to lactose intolerance, says expert Dr. Dennis Savaiano.

Facts:

• Lactose is broken down in the body by the enzyme lactase.
• As we age, we typically produce less lactase because our bodies are genetically disposed to do so.
• Lactose intolerance is a genetic trait that can impact approximately one in four American consumers and nearly three-fourths of the world’s population.
• Lactose intolerance is different from a milk allergy, which is quite rare.
• Dose is the key in managing lactose intolerance and drinking one cup (8 oz.) or less a day does not usually cause problems.
• Drink milk with a meal to increase the digestion of lactose.
• Lactose-free dairy products can be found at the grocery store to provide additional choices.

And Dr. Savaiano notes, “Regular milk drinkers (one to three small servings per day) have much better tolerance because they have adapted their intestinal bacteria to improve digestion of lactose.”

Does dairy cause weight gain?

If you’re trying to lose weight someone has likely suggested that you cut out dairy, because it is too fattening. Making good food choices plays a more important role in maintaining a healthy weight, say our experts. From yogurt to skim milk, dairy offers a variety of low-fat options that can work for a healthy diet.

Facts:

• Research indicates that lean protein is important to a healthy diet and healthy weight.
• Dairy offers a variety of low-fat and lean protein options.
• Following the U.S. Department of Agriculture MyPlate guidelines will help consumers make healthy, well-balanced food choices.

Registered Dietitian Connie Diekman says that consuming protein likely helps us feel full longer. She also recommends, “People should meet their nutritional needs by choosing foods they enjoy, including lean meat, fish, poultry, and low-fat/fat-free dairy. However, two-thirds of the diet should come from whole grains, fruits, and vegetables.”

Is organic milk is healthier than non-organic milk?

Studies show that consumers often perceive organic foods as more healthful than regular or non-organic versions. Associate Professor of Veterinary Preventative Medicine and Epidemiology, Wondwossen Gabreyes, says the case is not so clear-cut.

Facts:

• There is no nutritional difference between organic and non-organic milk. Each contains the same essential vitamins and nutrients.
• Milk is tested and prohibited from market if it does not meet the government’s stringent safety and quality standards.

Expert Carl Winter points out that healthy food can be found in both organic and non-organic production systems. He notes, “Fortunately, consumers in the U.S. frequently have the choice between purchasing organic and conventional foods and make food purchasing decisions that reflect their values, concerns, and lifestyles. For optimal health, consumers should continue to eat a balanced diet that includes significant amounts of fruits, vegetables, and grains, regardless if such foods are produced by organic or by conventional practices.”

_{Originally published June 9, 2015 as “D is for Dairy.”}

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What are the nutritional benefits of eating cheese?

• Cheese contains a host of important nutrients like calcium, protein, phosphorus, zinc and vitamin A.  Cheese is a good source of quality protein and an excellent source of calcium, which can help to fill gaps in many American’s diets. These nutrients are also important for helping to build and maintain healthy bones and muscles.
• Cheese not only tastes great, it is convenient, portable and versatile. When paired with things like fruits, veggies, and whole grains it may help people eat more of these recommended food groups.

What is the healthiest cheese? What is the least healthy?

It really depends on the person and what they are looking for, whether it be lower calorie, lower sodium, a boost in calcium or something suitable for lactose intolerance.

Here are some options to choose from¹:

• Lower sodium: Swiss, Monterey Jack, ricotta or Parmesan are best. They also make many varieties that have lower sodium options. If you are looking to lower the sodium in your diet, one tip is to choose cheese based on firmness and age. Softer, less-aged cheese typically requires less salt than harder, aged varieties.

• Lower calorie and fat options: Parmesan, Romano, part-skim mozzarella. There are many lower fat and calorie options of cottage, ricotta, cheddar, Swiss, Parmesan, colby, Muenster, provolone, or American. 

• Suitable for lactose intolerance: Cheese can be an important source of calcium for those with lactose intolerance. Natural cheeses like cheddar, colby, Monterey Jack, mozzarella and Swiss have most of the lactose removed when the curds are separated from the whey during the cheese-making process, leaving a product with very small amounts of lactose.

• Boost calcium intake: Swiss, cheddar, ricotta, mozzarella, Monterey Jack, Gouda, Mexican blend, or colby.

Ultimately when it comes to cheese, just about any type can fit in any diet — the key is moderation. That’s why it’s important to read the nutrition facts labels and be mindful of serving sizes. I like to use cheese as an addition or seasoning to my meals instead of making it the main ingredient.

_Reference:

1. _{National Dairy Council and Innovation Center for U.S. Dairy. Cheese & Nutrition. Available at: http://www.nationaldairycouncil.org/SiteCollectionDocuments/education_materials/cheese/Health%20Professional%20Cheese%20Nutrition%20Brochure%20Final.pdf. Accessed September 2, 2015.}

_{Photo: “Cheese” by Skånska Matupplevelser is licensed under CC BY ND.}

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