Let’s talk about something I’ve been doing a deep dive on lately: A2 dairy. You may have heard it mentioned in passing, maybe during a conversation about food intolerance or inflammation. So what exactly makes A2 dairy stand out from your standard A1 dairy? Why should we even care about the difference? Is it just another health fad, or is there real scientific evidence behind it?
If you’ve ever had digestive issues after drinking cow’s milk or felt like your favorite dairy products just don’t sit right with you, you might want to read on. A2 dairy could be the game-changer you didn’t know you needed. And it might just be the solution to help your body feel more comfortable while still enjoying those creamy, delicious dairy delights.
A2 Milk and Dairy
Lately, I’ve been trying A2 dairy, specifically ultra-filtered A2 milk. This version of dairy milk has up to 50% more protein and 30% less sugar than other milk products.
In this post, I break down everything you need to know about A2 dairy and how it’s different from A1 dairy. We’ll also explore why A2 dairy is easier on the digestive system, why it has less sugar and more protein, and how it’s tied to less inflammation. Spoiler alert: If you’re someone who has struggled with bloating, tummy aches, or other digestive issues related to dairy, A2 dairy could be a fantastic option to help you get back to feeling your best.
A Quick Primer on Dairy Proteins
First, let’s start with the basics. Milk has several types of proteins, the two main ones being casein and whey. Casein accounts for about 80% of the protein in milk, and within casein, there are different varieties. The two most common ones (about 30% of milk’s proteins) are A1 beta-casein protein and A2 beta-casein.
- A1 casein is the most common type found in the milk from most cows around the world, particularly in North America and Europe. This includes Holstein cattle.
- A2 casein, on the other hand, is found in certain cow breeds, including Jersey, Guernsey, and some other heritage breeds. It’s less common than A1, but it’s been making waves in the wellness community for its potential health benefits.
So what’s the big deal with A2 versus A1? Why should we care about the differences between these two types of beta-casein proteins?
The Key Differences Between A2 and A1 Dairy
At first glance, you might assume that all milk is pretty much the same. It’s milk, right? What’s the difference? But here’s the thing: While both A1 and A2 milk may look and taste the same, the way our bodies process them is actually quite different. The primary distinction comes down to how the body digests the milk proteins.
A2 Dairy Is Easier to Digest
One of the biggest reasons A2 dairy is so appealing is that it can be easier to digest than A1 dairy. This difference is largely due to the way the proteins break down in your digestive system.
When you consume A1 dairy, the casein protein breaks down into a compound called BCM-7 (beta-casomorphin-7). This compound can cause some people to experience digestive discomfort, bloating, gas, and even diarrhea. For some people, BCM-7 is also linked to gut inflammation and could irritate conditions like IBS (Irritable Bowel Syndrome) or other digestive issues.
A2 dairy, on the other hand, doesn’t make BCM-7 when it’s digested. Because of this, it tends to be gentler on the stomach. Without BCM-7, this allows the digestive system to process A2 milk more smoothly. It’s also why many people find they don’t experience the same digestive discomfort with A2 dairy like they do with regular A1 milk.
So, if you’re someone who has had trouble with conventional dairy in the past—whether it’s bloating, discomfort, or gas—A2 dairy may be worth a try.
A2 Dairy and Less Inflammation
Let’s get into the science of inflammation for a second. We know that inflammation is one of those sneaky, silent culprits that can impact just about every aspect of your health. Inflammation plays a role in everything from gut health to your skin, your joints, and even your mental clarity. Chronic inflammation is tied to an array of conditions, including autoimmune diseases, heart disease, and digestive disorders.
It’s not that inflammation on its own is a bad thing; we need it in the short term for things like healing wounds. The issue is when it becomes chronic as a response to something irritating our body. Getting to the root cause of the health issue will also reduce the inflammation that comes with it.
A1 casein has been linked to higher levels of inflammation. As mentioned earlier, when we digest A1 milk, it breaks down into BCM-7, which can trigger inflammatory responses in the body. Some studies suggest BCM-7 might even cross the blood-brain barrier and influence the brain’s immune response. Not ideal, right?
A2 dairy, however, doesn’t make BCM-7, and some studies show it can cause less inflammation. As a result, it’s becoming a popular option for people who are sensitive to inflammation or have inflammatory conditions like arthritis, digestive issues, or even chronic skin problems.
A2 Dairy Has More Protein and Less Sugar
Now, let’s talk about the macronutrients—protein and sugar. As you’re probably aware, we all need protein for building muscle, tissue repair, and metabolic support. Protein is one of the most important nutrients for overall health, and A2 dairy gives you a protein boost without the sugar overload.
- More Protein: A2 milk has more protein than A1 milk. While the difference may be small, every little bit helps when you’re trying to boost your protein intake. This is especially true if you’re following a high-protein diet or looking to build lean muscle. More protein means more muscle-building and satiety benefits—plus, it helps the body’s stress response, too. When the body is under stress, the right protein levels support muscle repair and recovery.
- Less Sugar: A2 milk has slightly less sugar compared to regular A1 milk, which is another reason why it may be better for those looking to reduce their sugar intake. While milk isn’t typically a sugar-heavy beverage, cutting down on any unnecessary sugar is always a good idea for overall health, and A2 dairy helps you do just that.
The ultrafiltered A2 milk I’ve been trying has substantially more protein and less sugar than other milks. I’ve even been using it as a protein source and alternative to protein drinks while on the go.
How A2 Dairy Can Support Your Gut and Your Health
So we know A2 dairy is easier on the digestive system and might help with inflammation, but there’s more to it than just the surface-level benefits. For people with sensitive digestive systems, switching to A2 dairy could provide much-needed relief.
Many people with dairy intolerance (but not a true milk allergy) have trouble digesting the protein in regular A1 milk. As a result, they often experience symptoms like bloating, stomach cramps, or irregular bowel movements. A2 dairy can provide a gentler alternative that offers the same nutritional benefits of regular dairy, without all the discomfort.
A2 milk is also a great source of calcium, vitamin D, and healthy fats. Supporting your digestive system and offering high-quality nutrition can help promote overall gut health, support bone health, and aid in hormone balance.
Is A2 Dairy a Miracle Food?
With all the buzz surrounding A2 dairy, you might be wondering if this is some kind of miracle cure for everything from digestive issues to inflammation. A2 dairy is certainly a wonderful option for many people, especially those who have experienced discomfort with traditional dairy. However, it’s important to remember it’s not a “one-size-fits-all” solution.
A2 dairy is best used as part of a well-rounded, nutrient-dense diet. It can support your gut health and reduce inflammation, but it’s not going to solve all your problems if you’re not also taking care of other aspects of your health, like sleep, stress management, and hydration. It’s also worth noting that if you have a true milk allergy, A2 dairy won’t be an appropriate option for you, since it still has milk proteins.
More and more raw milk farmers are now offering A2 dairy as well. Raw milk is a live food rich in probiotics and nutrients that are destroyed during the pasteurization process. A2 raw milk is often easier to digest for those with lactose intolerance, since it naturally contains the digestive enzyme lactase (which is also destroyed during pasteurization). However, not everyone has access to a quality A2 raw milk source.
Why I Love A2 Dairy (And Why You Might Too)
Now that we’ve explored the science behind A2 dairy, let’s talk about why I love it and why you might want to try it. I’ve been trying ultrafiltered A2 milk from Pioneer Pastures for a few weeks, and I’ve noticed it’s much easier on my digestion compared to regular milk. It’s comforting to know I can enjoy my morning cup of coffee with a splash of creamy milk (without feeling bloated or gassy afterward). Plus, A2 dairy just feels like a more natural, wholesome choice.
Final Thoughts
So, there you have it, everything you need to know about A2 dairy and how it differs from the conventional A1 dairy. A2 milk is easier to digest, causes less inflammation, and provides more protein with less sugar. If you’ve had trouble with regular dairy or are just looking to improve your digestive health and overall well-being, it’s worth making the switch to A2.
But as with anything, the key is balance. A2 dairy is a wonderful option to consider, but it should be part of a holistic approach to health, including proper sleep, stress management, and a nutrient-dense diet.
Do you experience digestive issues with regular milk? Would you consider trying A2 milk? Leave a comment and let us know!
