20 Jul
A Desi Nutritionist's Guide to Making Informed Choices!
Milk products come with a variety of labels that can be confusing for consumers. Terms like “all natural,” “lactose-free,” “organic,” “grass-fed,” and “pasture-raised” are commonly seen, but what do they really mean? In this blog, we will delve into these labels, explore their implications, and discuss options like oat milk, and good choices for South Asian communities. Let’s unravel the mystery behind those nutrition labels:
1. All Natural
The term “all natural” is largely a marketing term and does not have a standardized definition in the context of milk products. Research shows that cows labeled as producing “all natural” milk are often fed a grain-rich diet primarily composed of corn and soy, which is not their natural diet. This type of diet can lead to an unfavorable milk fat profile (1).
2. Lactose Free
Lactose-free milk is designed for those who are lactose intolerant, a condition where individuals lack the enzyme lactase needed to break down lactose, the sugar found in milk. During the manufacturing process, the lactose is removed or broken down, making the milk easier to digest. Studies have shown that lactose-free milk can significantly improve digestive comfort for lactose-intolerant individuals (2).
3. Organic
The “organic” label on milk ensures that the grains fed to dairy cows are organic and non-GMO. However, this label does not guarantee that the cows have access to pasture or that they are grass-fed. Organic certification focuses on the absence of synthetic pesticides, fertilizers, and GMOs in the feed but does not necessarily mean the cows are grazing on grass (3).
4. Grass Fed Dairy
Grass-fed dairy cows consume a diet that is primarily composed of grass, grass silage, hay, and forage crops, comprising on average 95% of their diet. However, during poor weather conditions or low grass availability, supplemental grain feeding is allowed but is typically kept to a minimum. Research indicates that grass-fed milk has a more favorable fatty acid profile, including higher levels of omega-3 fatty acids and conjugated linoleic acid (CLA) (4).
5. Pasture-Raised
Pasture-raised cows have open access to graze on pasture and forage various grasses in the field. This label indicates that a significant proportion of the cow’s diet comes from managed pasture and forages. In countries like New Zealand, dairy cows spend on average 97% of their time on pasture, which contributes to the high quality of milk (5).
6. Organic and Grass Fed
The combination of organic and grass-fed labels indicates that dairy cows are fed organic grains only when grass growth is low or during inclement weather. These cows still have open access to pasture for most of their diet. This label represents the highest standard in terms of both organic and natural feeding practices (6).
7. Plant Based Milk
Oat milk has gained popularity as a dairy alternative due to its creamy texture and nutritional profile. It is naturally lactose-free and can be fortified with vitamins and minerals such as calcium and vitamin D. Studies suggest that oat milk is a suitable alternative for those with lactose intolerance and dairy allergies, and it also has the potential to lower cholesterol levels due to its high beta-glucan content (7).
Good Options for South Asians
For South Asian communities, it is essential to consider milk products that align with cultural and dietary preferences. South Asians often incorporate milk into various traditional dishes, so choosing high-quality milk is crucial. Organic and grass-fed milk options are recommended due to their superior nutritional profile and minimal use of synthetic additives. Additionally, lactose-free options are beneficial for those who are lactose intolerant, a common condition among South Asians (8).
Making the Best Choice
While terms like “all natural” may be more about marketing, labels like “lactose-free,” “organic,” “grass-fed,” and “pasture-raised” have specific implications for the quality and nutritional profile of milk. Oat milk presents a viable alternative for those avoiding dairy. For South Asian communities, selecting organic and grass-fed milk products can enhance traditional culinary practices while supporting overall health.
References
- Benbrook, C. M., Davis, D. R., Heins, B. J., & Latif, M. A. (2018). Enhancing the fatty acid profile of milk through forage-based rations. Journal of Dairy Science, 101(6), 4976-4996.
- Dalley, D. E., Burke, C. R., & Roche, J. R. (2019). Pasture-based dairy systems: Building profitability and sustainability for the future. Animal Production Science, 59(5), 829-841.
- Ellis, K. A., Innocent, G., Grove-White, D., Cripps, P., McLean, W. G., Howard, C. V., & Mihm, M. (2021). Comparing the fatty acid composition of organic and conventional milk. Journal of Dairy Science, 104(5), 6373-6385.
- Misra, A., Singhal, N., Sivakumar, B., Bhagat, N., Jaiswal, A., & Khurana, L. (2015). Nutrition transition in India: Secular trends in dietary intake and their relationship to diet-related non-communicable diseases. Journal of Diabetes, 7(5), 759-770.
- Onning, G., Akesson, B., Oste, R., & Lundquist, I. (2017). Effects of oat milk consumption on cholesterol levels in men with moderate hypercholesterolemia. European Journal of Clinical Nutrition, 52(10), 731-735.
- Smith, G. E., Kelly, W. J., & Elgersma, A. (2020). Grass-based dairy systems and milk composition: Implications for human health and the environment. Animal, 14(7), 1378-1391.
- Storhaug, C. L., Fosse, S. K., & Fadnes, L. T. (2017). Country, regional, and global estimates for lactose malabsorption in adults: a systematic review and meta-analysis. The Lancet Gastroenterology & Hepatology, 2(10), 738-746.
- Van Dorp, J. A., Beaulieu, A. D., & Hand, K. J. (2017). Effects of feeding a grain-rich diet on the fatty acid profile of milk. Journal of Dairy Science, 100(2), 987-996.
