Raw, filtered, full-fat or organic: which milk is healthiest?
Confused by the different types of milk in the chiller cabinet? Once upon a time we simply reached for the full-fat, semi-skimmed or skimmed, but it's is a more complex business these days.
From A2 and filtered to supermarket and organic, there’s a baffling range of the white stuff to choose from. So, what’s the difference between them?
Standardised milk
Standardised milk is the most widely available kind in the UK. Found in supermarkets, convenience stores and service stations, it has been processed to ensure the contents of every bottle are the same. Milk is transported to a central processor, where it’s combined and then pasteurised to destroy bacteria, which gives it a shelf life of around two weeks.
The milk is separated into its cream and liquid components, and then re-blended to create the required amount of fat for whole, semi-skimmed and skimmed (see below). Most milk is also homogenised to distribute the fat globules evenly to prevent the cream from separating and rising to the top.
Whole milk
Standardized whole milk contains 3.5% fat, whereas milk straight from the cow contains 4% or more; manufacturers use the cream they remove to make other dairy products. You can still find milk that contains 4% fat or more – it’s often organic or from Jersey or Guernsey cows (see below).
Whole milk contains much more fat-soluble Vitamin A than semi-skimmed or skimmed, as well as more Vitamin E. However, skimmed and semi-skimmed milk contains slightly more calcium. This is because the watery proportion of the milk – where the calcium is found – goes up as fat is removed.
Some people are put off buying whole milk because it contains saturated fat and cholesterol. However, a growing body of research suggests that the kind of saturated fat found in dairy is not as bad as previously thought and may actually be healthier.
Semi-skimmed milk
The most popular milk in the UK, semi-skimmed milk contains 1.5% – 1.7% fat. It has slightly more calcium but significantly less Vitamin A and E than whole milk.
Skimmed
With an average fat content of 0.1%, skimmed milk contains virtually no fat. Like semi-skimmed, it has slightly more calcium than whole milk and very little Vitamin A or E.
Organic
Organic milk is produced without the use of pesticides and with higher standards of animal welfare than non-organic. Some studies suggest it is more nutritious, possibly because organic cows graze on clover-rich pasture.
One study published earlier this year found organic milk was potentially healthier than non-organic, with 50% more omega-3 fatty acids and higher concentrations of iron, vitamin E and other nutrients. Organic whole milk often contains 4 per cent fat or more, a higher level than standardised whole milk.
Unhomogenised
Milk is homogenised by mechanically forcing it through small holes at high pressure to break down the fat globules. This distributes the fat evenly so the cream doesn’t rise to the top, and also makes the milk whiter. Most milk in the UK is now homogenised because processors believe it is more appealing to consumers who might mistake visible cream for a sign that it has spoiled.
Homogenisation has no nutritional benefit – in fact, some doctors say it is harder to digest.
Unhomogenised milk is available. Waitrose Duchy Organic, for example, produces an unhomogenised range. Milk from Jersey and Guernsey cows, and from farms that pasteurise their own milk, is often sold unhomogenised, too.
Jersey and Guernsey milk
Most milk these days comes from Holstein-Friesian herds, recognized as the world’s highest-production dairy animals. But milk from Jersey or Guernsey breeds, sometimes labeled Channel Island milk, has a particularly rich and creamy taste.
It tends to be higher in fat than regular whole milk, and richer in fat-soluble vitamins, especially Vitamin A. It is usually sold unhomogenised in bottles so the cream line is visible.
A2 milk
Most milk contains two forms of the protein beta-casein, known as A1 and A2. A2 milk comes from specially bred cows that produce milk that only contains the A2 protein.
The A2 Milk Company claims its milk does not cause many of the digestion problems associated with standard milk. But organisations such as the Dietitians Association of Australia (10 per cent of the fresh milk sold in Australia is A2) are skeptical of any health benefits.
UHT and sterilised milk
Ultra Heat Treated and sterilised milk is pasteurised to an extreme temperature to kill all potentially harmful bacteria so it can be stored at room temperature for long periods without spoiling. Nutrients are lost in the process.
Filtered milk
Filtered milk goes through an extra, fine filtration process to remove souring bacteria, and is packed in opaque bottles, which can extend shelf life up to 45 days. According to The Dairy Council, no nutrients are lost in the process.
Lactose-free cows’ milk
Lactose-free milk has been filtered to remove lactose, and the lactase enzyme added back in, to make it suitable for people with lactose intolerance. It contains the same nutrients as standard cow’s milk and tastes the same.
Enriched milk
A range of milk is now available that has been fortified with various nutrients, including vitamins A and D, iron and/or protein. The taste and nutritional values vary between brands.
Raw milk
Unpasteurised and unhomogenised, raw milk is not widely available due to fears that it could contain harmful bacteria that cause food poisoning.
Sales of raw milk and cream are banned in Scotland and tightly controlled in the rest of the UK, where it’s only legally available from the farm gate, farmers markets and milk trucks.
Proponents of raw milk say it’s generally healthier and easier to digest than pasteurised milk, but the claims are controversial
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