Casein: Is milk harmful for you?
Most of us grow up drinking milk. We think of it as complete food, rich in protein, calcium and probiotics. Milk had two forms of proteins, casein and whey.
Is the casein in the milk causing you harm?
Casein is slow to digest and forms a gel in the stomach, making it harder to break down. For some people, especially those with gut sensitivity or an inflamed intestinal lining, this can be a problem.
It may manifest as bloating, constipation, or even a general feeling of heaviness.
So what can you do?
When milk is fermented, take for example, the ubiquitous yoghurt found in most homes, something remarkable happens.
The bacteria used for fermentation breaks down the casein into simpler peptides and amino acids. Most of the casein is digested or transformed into a form that is far easier on the human body.
Therefore, many traditional societies developed habits that consumed dairy in fermented forms.
Then there is the source of the milk. Most of the world today drinks milk from A1 cows like Holstein or Friesian breeds.
These cows produce beta-casein protein that releases a peptide. In some people, this peptide triggers inflammatory responses.
In contrast, Indian breeds like Gir produce A2 milk, which lacks this peptide and is gentler on the body.
It is important to note that not all dairy is equal. Fermented dairy behaves differently from pasteurized or ultra-processed milk.
Commercial paneer, processed cheese, or milk from high-yield hybrid cows, can therefore be problematic.
The key is not to fear dairy, but to understand it.
When I started my journey over a decade ago, learning to understand nutrition, I too got taken in by headlines.
Then I developed a simple system, which, frankly, anyone can follow.
Test for yourself.
Try adding or eliminating a single ingredient and watch how you feel. If you feel bloated or sluggish after having milk but feel fine after having a bowl of homemade curd, that is your answer.
Good health is an outcome of understanding the unique way in which your body responds to something. Not in believing in headlines.
Reach out to me on twitter @rbawri Instagram @riteshbawriofficial and YouTube at www.youtube.com/breatheagain
