The Dairy Decoder: Does A1 Cow’s Milk Risk Extend to Yogurt, Cheese, Kefir, and Raw A2 Sources?

Dairy safety is a nuanced and highly controversial topic, centering on the distinction between the historical composition of milk and modern industrialized dairy. Current discussions focus on two major issues: the type of casein protein present (A1 vs. A2) and the processing (pasteurization and homogenization).

The expert view presented in the sources suggests that modern, homogenized, pasteurized cow’s milk (A1 milk) is problematic due to potential links to digestive issues, autoimmune conditions (like Type 1 diabetes), and certain cancers (like prostate cancer). It is problematic because it comes from homogeneous breeds of cows that produce the inflammatory A1 casein. This concern naturally leads the audience to ask whether common dairy byproducts, which are often fermented, or specific heirloom/raw sources are safe alternatives.

The primary confusion stems from the lack of explicit guidance on fermented dairy products (yogurt, kefir, cheese), and whether the processing mitigates the risks associated with the A1 casein protein found in most conventional cow's milk. Viewers are actively seeking clarity on:

1. Whether the risks of A1 casein extend to foods like yogurt and cheese.
2. If A2 milk sources (from specific cows or goats/sheep) and raw dairy are inherently safer and potentially "healing".
3. If the health concerns apply globally, or if they are primarily tied to specific US farming practices, soil quality, and high use of antibiotics/hormones.

Current conventional cow dairy is considered problematic. If consuming dairy, individuals should look for sources of A2 casein (found in goat, sheep, Jersey, or Guernsey cow milk). Yogurts and goat/sheep cheeses may be acceptable, but individual tolerance and genetic factors (as 75% of the world is lactose intolerant) must be considered. For those determined to avoid potential issues, shifting to A2 milk, raw dairy from trusted sources, or consuming goat whey are alternatives mentioned by the experts.

Dr. Mark Hyman
Dr. Hyman provided the most comprehensive critique of modern industrialized dairy and offered specific alternatives.

• Clarity, Depth, Practicality: Dr. Hyman stated that "current Dairy is not something we should consume". He argued that the dairy industry is problematic, and the science supporting the claim that milk builds better bones or is required by children is simply "not there". In fact, he noted there is opposite evidence suggesting milk can cause weight gain (because skim milk doesn't satisfy appetite), increase the risk of prostate cancer, cause digestive issues, and contribute to autoimmune diseases like Type 1 diabetes.
• A1 vs. A2 Casein: He specified that modern milk comes from cows bred to be homogeneous A1 cows. The A1 casein found in this milk is potentially very problematic, being "less inflammatory" and "less likely to cause gut issues" than A2 casein. Sheep and goat milk naturally contain A2 casein, as do certain heirloom cows like Jersey or Guernsey cows.
• Dairy Byproducts: Dr. Hyman acknowledged the audience's question on byproducts, stating that "Yogurts may be okay". He also suggested that if one has the chance to get sheep milk or goat milk, it "may be okay", and he personally uses goat whey as his morning protein shake because it contains A2 casein and does not cause a reaction (congestion/pimples) like regular whey protein does for him.

Dr. Stacy Sims
Dr. Sims focused her comments on fat and processing, contributing a general reassurance about the saturated fat concern.

• Clarity, Depth, Practicality: She stated that the "whole fear mongering of saturated fatty acids from dairy has been disproven". She noted that reaching for real butter or 4% fat yogurt can complement other plant-based fats.

Dr. Gabrielle Lyon
Dr. Lyon briefly addressed the context of saturated fat in dairy.

• Clarity, Depth, Practicality: She mentioned that there is "some data to support High saturated fat Dairy believe it or not actually can be good for Health and Longevity".

If you suspect dairy sensitivity or inflammation, stop consuming conventional A1 cow's milk and experiment with alternatives like goat milk, sheep milk, or A2 cow's milk (if available). You may also try fermented products like yogurt or cheese from these sources.

• Mistake: Assuming all dairy is the same (e.g., equating processed A1 milk with raw A2 milk).
  Fix: Recognize that processing (pasteurization/homogenization) and the protein type (A1 vs. A2) are critical differentiators. Focus on A2 protein or raw/grass-fed sources if possible.
• Mistake: Assuming fermentation (like in yogurt or cheese) completely neutralizes the issue with A1 casein.
  Fix: While fermented products may be better tolerated, the base milk is still A1 cow's milk unless labeled otherwise. If seeking a definitive solution to A1 casein, switch to goat, sheep, or A2 cow products.
• Mistake: Avoiding dairy entirely due to fear, potentially missing out on nutrients if dairy is tolerated.
  Fix: If you tolerate A2 or goat/sheep dairy, these sources can provide nutrients. The concern is typically with the high consumption of modern, highly processed A1 cow's milk.

• “What about goat milk and cheese?”
• “How about raw milk and raw dairy from a trusted raw dairy?”
• “Question: If one boils A1 milk is it then ok to make yogurt, kefir, cheese? Or is A2 always the better choice. Thinking health first and foremost, then also financial reasons.”
• “What about organic cheese and yogurt? Should also be avoided?”
• “Raw milk from hygienically run dairies is likely ultra-healthy, while pasteurized milk has been linked with heart disease and osteoporosis.”
• “I drink raw A2 milk from my own cows who are grass fed with some rations in the bale. All my kids who are adults. All bought up on rain water so no fluoride and all got great teeth no fillings from 41 to 31 ys”
• “I think this guy is confusing pasteurized, homogenized, milk-like processed substances most everyone drinks with actual raw milk from grass fed cows. All my dairy (cheese, yogurt, milk) now is raw and grass-fed. Surprised he doesn’t seem to really appreciate the difference.”
• “Goats milk...is it better and different from cows milk”
• “Does the milk issue include yogurt and cheese?”

The longevity advice suggests that modern, industrialized A1 cow's milk is problematic due to the potentially inflammatory A1 casein and high levels of processing/hormones. While the risks are not fully extrapolated to all byproducts in the sources, the safest non-pharmaceutical dairy approach is to prioritize A2 milk sources (from Jersey/Guernsey cows, goats, or sheep) and highly controlled raw dairy. These alternatives address the concerns regarding A1 casein and the excessive processing that characterize much of the modern dairy supply.