What is A2 milk? Perhaps you’ve seen it on store shelves or heard the buzz around A1 vs. A2 milk. These aren’t just marketing terms, so keep reading to get the whole story from a registered dietitian!
Hi, I’m Cara Harbstreet, a non-diet dietitian here to help you feel empowered and informed about your food choices. In this post, we’re focusing on a few dairy products! I love sharing real nutrition science with my community so you don’t feel swayed by diet culture, slimy fads, or misinformed influencers.
What I’ll Cover in This Article
Grab your favorite cookies and let’s go!
What is A2 Milk (and How is it Different from “Regular” Milk)?
Milk is often touted as a nutritional powerhouse, with key nutrients to support human health like protein, carbohydrates, and essential vitamins and minerals.
The main types of milk protein are casein and whey. But this is where things can get interesting: there is more than one variation of each of these two main proteins (1).
What we’re most interested in for this article are the two main subtypes of the casein proteins that can be present in cow’s milk: A1 and A2 (2).
These days in the US, most commercially available milk contains both A1 and A2 beta-casein proteins (3). A2 milk, however, contains only the A2 beta-casein protein.
To produce A2 milk, farmers select dairy cows that naturally produce milk containing only the A2 beta-casein protein. This selection is typically done through non-invasive genetic testing and selective breeding.
Did you know there’s more than one breed of dairy cow? You might be picturing the big black & white Holstein cows. These are a popular breed of cow for dairy farmers because they produce a high volume of milk. But they’re also less likely to have the A2A2 gene that produces A2 milk. They usually have an A1A2 gene, meaning their milk contains both types of beta casein protein.
Other cow breeds, including Jersey cows, Swiss Browns, or Guernsey cows are more likely to carry the A2A2 gene. Although they don’t produce as much volume as Holsteins, they can have other traits for size or temperament that dairy farmers might also selectively breed for.
A1 vs. A2 Milk Nutrition
From a nutritional standpoint, A2 milk and regular milk are quite similar. Both are a good source of protein, especially compared to non-dairy milk alternatives.
And both A1 and A2 milk are an excellent source of these essential nutrients, too (4, 5):
- Calcium
- Protein
- Vitamin D (when fortified)
- Vitamin B12
- Riboflavin
- Potassium
Both types of milk have the same amount of calories (energy) and carbohydrates (as lactose). And you can find options for whole, reduced fat, and skim or fat-free milk with each.
However, the different types of casein (A1 vs. A2) may influence how you digest these milks. Nutritionally speaking, this is the only difference.
Human Health and A1 vs. A2 Milk
Why is A2 suddenly gaining interest? Well, it comes down to its potential health benefits and easier digestibility.
While the nutrient labels are just about the same for A2 milk and “regular” milk, there might be some differences in how you feel after drinking one vs. the other.
Some people report fewer digestive issues from drinking A2 milk compared to regular milk (6). This is due to how the human gut digests and breaks down each specific protein.
First things first: when any type of protein is eaten, it needs to be broken down into smaller fragments. These shorter chains of amino acids, called peptides, can be absorbed in the small intestine and individual amino acids can be cleaved off and used for a variety of important functions in the human body.
When A1 beta-casein is digested, it produces a peptide called beta-casomorphin-7 (BCM-7). This specific peptide may be linked to gastrointestinal inflammation and digestive discomfort in some people (7). It usually mimics symptoms of lactose intolerance, leading some people to suspect lactose (a type of carbohydrate in milk) is the culprit.
And to be very clear, neither lactose intolerance nor the inability to digest the A1 protein is the same as a dairy allergy. More on that below!
Note: Interestingly, goat’s milk doesn’t have the A1 protein in it. This may explain why some people can tolerate goat’s milk even when they can’t tolerate regular cow’s milk. Another fun fact: human breast milk also contains the A2 milk protein (8).
What Does the Science Say?
Several studies have investigated the differences between A1 and A2 milk. Here are a few key findings so far:
- Digestive Comfort: Some research suggests that individuals with milk intolerance might experience fewer symptoms like bloating, gas, and abdominal pain when consuming A2 milk (9). This makes some people assume that A2 milk has less lactose, but that milk sugar is present in both A1 and A2 milk in the same amount.
- Inflammatory Response: Preliminary studies indicate that A2 milk may provoke a lower inflammatory response compared to A1 milk (10).
However, it’s important to note that scientific consensus is still forming, and more extensive, peer-reviewed studies and human trials are needed.
Going forward, new research will be needed to determine if there are benefits of drinking A2 milk for specific populations, such as children, people with risk factors for chronic diseases like heart disease or diabetes, or people with an autoimmune disease or digestive health condition like IBS or Crohn’s disease.
Right now, it’s unfortunately too soon to say and we need more data to start answering these questions.
Myths and Facts About A2 Milk
Let’s do some rapid-fire myth-busting, shall we? These are the most common myths I hear about A2 milk as a dietitian, and I want to clear up any misconceptions!
Myth #1: A2 Milk is Lactose-Free
- Fact: A2 milk is not lactose-free (11). It contains the same amount of lactose as regular milk. Those who are lactose intolerant may still experience symptoms.
Myth #2: A2 Milk Cures Milk Allergies
- Fact: A2 milk is not suitable for those with a milk allergy. I repeat, do not drink milk if you’re allergic to it! Milk allergies involve an immune response to milk proteins, and switching to A2 milk will not prevent allergic reactions.
Myth #3: A2 Milk is Just Marketing Hype
- Fact: While some may view it skeptically, research supports that A2 milk has a different protein structure which may impact digestion. However, the claims are still under scientific review.
Myth 4: A2 Milk is a GMO Food
- Fact: A2 milk comes from selective breeding, not from genetic modification or processing.
Myth 5: A2 Milk is Organic and Grass-Fed
- Fact: This actually just depends on the cow and the dairy farm (12)! Organic milk comes from cows that are only eating organic feed. Just like with “regular” milk, A2 milk can be organic or non-organic and it can be grass-fed or not.
A2 Milk Cost and Availability
A2 milk can be more expensive than regular milk due to the specialized breeding and selection processes required to produce it. Prices can vary depending on the brand and region but expect to pay a bit more than “regular” milk.
Click here to find a grocery store near you that sells A2 milk. The a2 Milk Company is probably the most prominent brand out there right now. It’s usually right next to the other types of milk in the dairy section of your grocery store.
You can also find it online from various retailers.
The Dietitian’s Key Takeaways
My goal is always to help you make the most informed, science-based decision you can, based on your unique priorities, your digestive system, and your values.
I don’t want you to feel pressured to choose one product over another because an internet bully says you should.
Here are a few things for you to consider:
- Listen to Your Body: If you experience digestive discomfort with regular milk and are not lactose intolerant, trying A2 milk might be beneficial. (Remember, it has just as much lactose as regular milk.)
- Look Beyond the Hype: While A2 milk has potential benefits, it’s not a cure-all. Assess whether the higher cost fits your dietary needs and lifestyle.
- Stay Informed: As research continues, stay updated on new findings related to milk proteins and health implications.
What do I drink? All kinds of milk, including regular cow’s milk, A2 milk, and soy! Plus, my partner likes almond milk and oat milk, so it’s not unusual to see a carton of those in our fridge.
It just depends on what’s on sale, what I’m making, and what I’m in the mood for. It’s a privilege to have so many options available and the ability to choose. But I hope your choice about what’s right for you isn’t based on fear or missing information.
BTW: I practice through a non-diet, Intuitive Eating lens. If you’re curious about the difference between a “food rule” and a “preference” check out this post: Intuitive Eating FAQ: Is it a Food Preference or a Food Rule? This article will help you to explore the why behind your eating decisions.
My Favorite Milk Recipes
So which milk are you going to choose? Sound off in the comments if you have a favorite or if you found this article helpful!
And in the meantime, let’s move on to the fun part…which is some recipes and the many delicious ways to enjoy milk of any kind! Here are a few of my favorite recipes using milk:
- Homemade Vanilla Lavender Latte Recipe
- Easy Korean Strawberry Milk (3-Ingredient Recipe!)
- High Protein Green Smoothie (with No Banana)
- Cold Brew Overnight Oats (5-Minute, No Cook Breakfast)
While we’re talking about milk and tasty recipes, you might be envisioning dunking a fresh-baked cookie into a glass of ice-cold milk. Nothing wrong with the classic chocolate chip, but you have to try my easy Red Velvet Gooey Butter Cookies. I don’t consider myself to be much of a baker, so believe me when I say that if they’re straightforward enough for me to make, you can too!
And yes, it is perfectly OK to eat and enjoy cookies!
The Bottom Line
That’s a wrap, friends. What I’d love for you to take away from this article is that A2 milk offers a promising alternative. Its unique protein structure could make a difference in your digestive experience.
If you like milk but have struggled with digestive problems, this could be a way to introduce dairy if you decide you want to try it.
But, if you tolerate “regular” milk just fine, you don’t need to take on the additional expense if that’s not a great fit for your grocery budget.
And, if no milk is the right choice for you – that’s OK too! There are many ways to nourish your body and satisfy your taste buds. Stick to your personal preferences, there’s no judgment here!
