Key Takeaways
- A1 milk is a type of cow’s milk that contains the A1 beta-casein protein. On the other hand, A2 milk contains only the A2 beta-casein protein.
- A1 milk can cause digestive issues and inflammation.
- A2 milk helps with digestion, blood pressure, and bone health. By understanding the various nutrient components, you can make a better choice for your overall health.
Today, you will find many milk options in your local supermarket’s dairy section – low-fat, full cream, skim, and more. However, there’s a fine line of difference between them. A1 and A2 are unique components of milk. These differ in protein content, precisely the kind of casein. Some studies suggest that A2 may be healthier, but research is ongoing.
What you need to know:
- What is A1 milk?
- What is A2 milk?
- The benefits of A2 milk
- Potential health implications of A1 milk
- A2 milk: A boon for some
Casein is the largest group of proteins in milk, making up about 80% of the total protein content. Protein has a role in muscle growth, improving skin health and maintaining blood sugar levels and cravings. Casein protein provides you with the essential amino acids and supports muscle growth. There are several types of casein, but beta-casein is the second most prevalent and exists in at least 13 different forms.
Here are the two most common forms of milk.
What is A1 milk?
Milk from cow breeds originating in northern Europe that have undergone genetic mutation is generally high in A1 beta-casein. These breeds include Holstein, Friesian, Ayrshire, and British Shorthorn. A1 milk, obtained from these breeds, is the most common milk type.
What is A2 milk?
A2 milk or milk high in A2 beta-casein is mainly found in breeds originating in the Channel Islands and southern France. These include Guernsey, Jersey, Charolais, and Limousin cows. It is also obtained from cows of Indian origin, like Gir, Sahiwal, and Rathi. A2 milk is rich in calcium, potassium, phosphorus, vitamins A, D, B12, and omega-3 fatty acids.
The benefits of A2 milk
A2 milk has many health benefits. It may help with digestion, blood pressure, and bone health. Some other benefits include:
Easier digestion for some individuals
A2 milk may be easier to digest than A1 milk, which could help with bloating, gas, abdominal discomfort, and diarrhea.
Reduced inflammation
A2 milk may help reduce inflammation, digestive issues, and discomfort because it lacks the A1 beta-casein protein, which can trigger digestive inflammation. However, there is limited evidence supporting this. Also, A2 milk is less likely to trigger an inflammatory response.
Improved heart health
Limited evidence supports that A2 milk may improve heart health by lowering cholesterol levels and reducing the risk of heart disease. It contains omega-3 fatty acids and polyunsaturated fats that can help lower triglyceride levels.
Potential health implications of A1 milk
Some studies have suggested that A1 milk may increase the risk of certain health conditions, such as:
Digestive discomfort and intolerance
Lactose intolerance is the inability to digest milk sugar (lactose) fully. This is a common cause of bloating, gas, and diarrhea. The amount of lactose in A1 and A2 milk is the same. However, A1 milk causes more bloating than A2 milk.
Inflammation and potential link to chronic diseases
A1 milk is associated with increased inflammation and may be linked to chronic diseases like heart disease, diabetes, and neurological disorders. This is because A1 milk contains a protein called A1 beta-casein, which breaks down into a peptide called BCM-7 during digestion. BCM-7 can cause inflammation and other health issues.
A2 milk: A boon for some
A2 milk may benefit individuals who have difficulty digesting regular cow’s milk.
- It could help keep your blood pressure healthy. Consuming more omega-3 fatty acids like the ones in A2 milk can lower your cholesterol levels. The potassium present in A2 milk benefits your blood pressure, as well.
- It does not release BCM-7 during digestion, which may contribute to fewer digestive issues when compared with A1 milk.
- It reduces the risk of gastrointestinal symptoms and certain chronic diseases, such as diabetes and neurological disorders.
- It could help your mood. Vitamin D plays a key role in mood disorders like seasonal affective disorder (SAD).
- By consuming foods rich in vitamin D — like A2 milk— people living with SAD may see a reduction in symptoms.
- It could strengthen your immune system. Vitamin A is vital for keeping your defenses strong and is most frequently found in animal products like A2 milk. Consuming more vitamin A improves the response and regulation of immune system cells.
- It could help your eyes stay healthy. Vitamin A helps maintain your retinas and your corneas. Drinking milk regularly as part of a balanced diet may help your body prevent cataracts and keep your vision sharp.
A2 milk may be worth trying for individuals who experience discomfort with conventional dairy but do not have a diagnosed lactose intolerance or milk allergy. Those looking for an anti-inflammatory diet should also consider it and check its suitability.
The debate about the potential health effects of A1 and A2 milk is ongoing. Research suggests that A1 beta-casein causes adverse digestive symptoms in specific individuals. However, the evidence is still too weak for any solid conclusions to be made about the supposed links between A1 beta-casein and other conditions, such as type 1 diabetes and autism. That said, A2 milk could be worth a try if you struggle to digest regular milk.
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