Goat Milk Benefits

For many, cow milk is completely out of the question. It’s difficult to digest, high in allergens and loaded with lactose that can wreak havoc on your gastrointestinal tract. Enter goat milk, a nutrient-rich alternative that’s tasty, easy on the gut and far less inflammatory than regular cow’s milk. For these reasons, many dairy-involved diets like the Paleo, low-carb and ketosis diet recommend goat milk.

Not only is it chock-full of vitamins and minerals that your body needs, but it’s also incredibly versatile. You can easily use goat milk to make healthy cheese, soap, smoothies, skin care products, desserts and more. It’s a great way to add a simple, nutritious twist to your favorite tried-and-true recipes.

What Is Goat Milk? Is It Dairy?

Goat milk is a type of milk produced by goats. It’s high in many essential nutrients and is a good source of vitamins and minerals like calcium, phosphorus, riboflavin and more. It’s also rich in medium-chain fatty acids. Medium-chain fatty acids are a type of heart-healthy fat that is associated with a wealth of impressive health benefits.

Like cow milk, goat milk is technically considered a type of dairy because it’s produced from a mammal. However, it’s actually a great alternative to cow milk because it’s easier to digest, less inflammatory and lower in many of the allergens that are commonly found in cow milk.

So is it safe to drink goat milk? Is goats milk better for you than other types of milk? And does goat milk make you gain weight? Keep reading for the answers to your burning questions about this particular type of milk.

Goat Milk Benefits

  1. Easier to Digest
  2. Fewer Allergens and Less Inflammatory
  3. High in Calcium
  4. Helps Reduce Cholesterol Levels
  5. Promotes Glowing Skin
  6. Enhances Nutrient Absorption

1. Easier to Digest

While the fat content of goat and cow milk is similar, the fat globules in goat milk are smaller. That makes it easier for your body to digest. (1) Once it reaches your stomach, the protein in goat’s milk forms a softer curd than cow milk . Only about 2 percent of goat’s milk is curd compared to about 10 percent in cow milk. This helps your body digest it with less irritation than cow’s milk.

Goat milk is also lower in lactose, or milk sugars, than cow milk. Because many people are lactose intolerant or have difficulty digesting the lactose in cow’s milk, goat’s milk can be a viable option. (2)

2. Fewer Allergens and Less Inflammatory

Most people who are intolerant of cow milk are actually sensitive to one of the proteins found in it, A1 casein, and lack the ability to digest it. Additionally, cow milk is the No. 1 allergy among children and can persist throughout adulthood. That’s because it contains more than 20 different allergens (including A1 casein) that can cause allergic reactions. Cow milk allergy symptoms are often confused for seasonal allergy symptoms. It’s easy to see why. Cow’s milk allergy symptoms can range from hives and runny noses to abdominal cramping and colic in babies. (3)

What’s the big deal with A1 casein? This protein is highly inflammatory for some people, and inflammation is at the root of most diseases. A1 casein can contribute to gastrointestinal issues like irritable bowel syndrome, Crohn’s, leaky gut and colitis. It also may play a role in several less obvious problems, such as acne, autoimmune diseases and skin issues like eczema. (45)

While there are some cows who don’t produce A1 casein protein, namely Jersey and Guernsey cows, the majority of bovines in the U.S., Western Europe and Australia are Holstein and Fresian, both of which are A1 casein producers.

On the contrary, milk that contains mostly or exclusively A2 casein produces none of these inflammatory effects. Goat milk contains only A2 casein. That makes it, protein-wise, the closest milk to human breast milk. In fact, one study suggests that goat’s milk, when used as the first protein after breastfeeding, is less allergenic for babies than cow milk. (6)

3.  High in Calcium

While cow milk is often touted as one of the main foods high in calcium, there’s no need to worry about not getting enough of calcium when switching to goat milk. It’s actually even richer in the mineral. Goat’s milk contains about 33 percent of the daily recommended value in one cup versus 28 percent in cow milk. (7, 8)

Calcium is essential for many aspects of health. It’s especially important when it comes to bone health. In fact, over 99 percent of the calcium in your body is found in the bones and teeth. It helps boost bone mass and provides the tissue with its strength to maximize bone strength. (9)

4. Helps Reduce Cholesterol Levels

One of the top goat milk benefits for men and women alike is its therapeutic effects on heart health. This is because goat’s milk has high levels of medium-chain fatty acids. In fact, there is about 30 percent to 35 percent as opposed to 15 percent to 20 percent of medium-chain fatty acids in cow milk. Instead of being stored as body fat, these fatty acids provide an energy boost help lower cholesterol. They can even help treat conditions like coronary heart disease and intestinal disorders. (1011)

But wait, there’s more! Goat milk also helps increase “good” cholesterol levels while reducing the bad ones. In fact, it’s got healing properties similar to olive oil and is recommended for keeping high cholesterol in check. (12)

5. Promotes Glowing Skin

The fatty acids and triglycerides found in goat’s milk not only keep your insides running smoothly, but they help you look great on the outside, too. Their moisturizing qualities help keep skin baby soft. Goat’s milk also has high levels of vitamin A. Vitamin A can improve your complexion, fight acne and improve overall skin health. (13) Meanwhile, the lactic acid found in goat milk helps rid your body of dead skin cells and promotes skin smoothness and thickness. (14)

Because goat’s milk has a pH level similar to humans, it’s absorbed by the skin with less irritation and helps keep bacteria at bay (goodbye, pimples!). For this reason, many people often add goat milk lotion and goat milk soap into their natural skin care routines.

6. Enhances Nutrient Absorption

“Moo-ve” over, cows. While goat and cow milk might rank similarly for mineral content, goat’s milk might still be the winner.

That’s because early studies found that nutrients like iron, calcium, magnesium and phosphorous were more easily digested and used by the body in goat’s milk than cow’s milk. Because of the bioavailability of these minerals, goat milk also looks promising for treatment of nutritional deficiencies like anemia and bone demineralization. (15) In addition, it can help address all-too-common iron deficiency and magnesium deficiency as well.

In fact, some researchers suggest that goat milk should be consumed regularly by individuals with malabsorption issues, anemia, osteoporosis or prolonged treatments with iron supplements.

Regularly consuming goat’s milk enhances the body’s ability to use iron. It also boosts regeneration of hemoglobin. Combined, this makes goat’s milk a safe and natural way to treat osteoporosis and combat anemia.

Goat Milk Nutrition

While it’s not very popular in the western world, goat milk is actually one of the most widely consumed milk drinks in the rest of the world and with good reason. It tastes great, and it’s chock-full of nutrients.

One cup (about 244 grams) of goat milk nutrition contains approximately: (16)

  • 168 calories
  • 10.9 grams carbohydrates
  • 8.7 grams protein
  • 10.1 grams fat
  • 327 milligrams calcium (33 percent DV)
  • 271 milligrams phosphorus (27 percent DV)
  • 0.3 milligram riboflavin (20 percent DV)
  • 498 milligrams potassium (14 percent DV)
  • 483 international units vitamin A (10 percent DV)
  • 34.2 milligrams magnesium (9 percent DV)
  • 0.1 milligram thiamine (8 percent DV)
  • 0.8 milligram pantothenic acid (8 percent DV)
  • 29.3 international units vitamin D (7 percent DV)
  • 0.1 milligram vitamin B6 (6 percent DV)
  • 0.1 milligram copper (6 percent DV)
  • 3.4 micrograms selenium (5 percent DV)
  • 3.2 milligrams vitamin C (5 percent DV)

In addition to the nutrients listed above, goats milk also contains a small amount of vitamin B12, niacin and manganese.


As always, it’s best to start with a low amount and increase your intake slowly to assess your tolerance. If you experience any negative side effects after consuming goat milk, consider scaling back and decreasing your intake to let symptoms subside.

Keep in mind that goat milk is also not suitable for those following specific diets, like the dairy-free diet or vegan diet. For people following these diets, it’s best to opt for dairy alternatives like almond milk or oat milk instead.

Source from Dr. Axe

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What are the health benefits of Goat's Milk?

Goat’s milk has also been used for treatment of ailments by Chinese physician as far back as 2000 over years.  It had been recorded in the Chinese epic during the Ming dynasty and many other traditional Chinese medicinal literatures.  Till now, Chinese believe goat’s milk to be an excellent beverage to general health, and it was employed to address conditions of the throat and windpipe.  In 1970, the U.N. Food and Agricultural Organization published “Observations on the Goat,” a book that provided many useful insights into the history and benefits of goat’s milk.
Goat’s Milk Health Benefits
Goat Milk is as close to perfect food as possible in nature.  Its chemical structure is amazingly similar to mother’s milk.  It is a complete protein containing all the essential amino acids without the heavy fat content and catarrh (mucus) producing materials of cow’s milk.  Goat’s milk is not only non-mucus forming but also helps to neutralize mucus.
Goat’s Milk and Digestibility
Goat’s milk offers superior digestibility to cow milk, due to the following factors:
1. Size of fat globules:  The fat globules of goat’s milk are finer than those of cow milk, allowing for a greater surface to volume ratio for enzymatic attack.  This enables the fat of goat’s milk to be broken down and digested more easily.
2. Medium Chain Triglycerides (MCT):  Goat’s milk has more MCT's than cow’s milk. Lipases attack the ester linkages of the shorter-chain fatty acids more readily, enabling more rapid digestion.  MCT's are metabolically unique in that they can be absorbed by a simpler mechanism than other fatty acids.  MCT's, which are higher in goat’s milk than cow’s milk, have a unique ability to provide energy to the human metabolism, as well as an ability to lower, inhibit and dissolve cholesterol deposits.
3. Curd strength.  Goat’s milk casein forms a less tough and more friable curd than the casein of cow’s milk.  This means the digestive enzymes can break it down more rapidly.  Alpha-S1 casein is the main casein in cow’s milk and this contributes to the firmer curd; goat’s milk contains low levels of alpha-S1 casein.
Goat's Milk 900g
Goat’s Milk and Lactose Intolerance
The lactase enzyme provides for the digestion of lactose, or milk sugar.  Persons who do not possess this enzyme are lactose-intolerant.  Goat’s milk contains less lactose than cow’s milk, and people can generally tolerate goat’s milk better than cow’s milk.
Goat’s Milk and Allergies
Whether goat’s milk can be tolerated better than cow’s milk, will depend on the specific protein involved in the allergy.  Most people with a cow’s milk protein allergy are allergic to b-lactoglobulin.  This protein is also present in goat’s milk and does not offer these people an alternative.  It is worth, however, trying goat’s milk as an alternative to cow’s milk, in consultation with your doctor.
Goat’s Milk and Respiratory Complaints
Drinking goat’s milk results in the production of less mucus than when drinking cow’s milk.  This can provide relief to people suffering from respiratory complaints.
Goat’s Milk and Strong Bones
Goat’s Milk is a very good source of calcium.  Calcium is widely recognized for its role in maintaining the strength and density of bones.  In a process known as bone mineralization, calcium and phosphorus join to form calcium phosphate.  Calcium phosphate is a major component of the mineral complex (called hydroxapatite) that gives structure and strength to bones.  A cup of goat’s milk supplies 32.6% of the daily value for calcium along with 27% of the DV for phosphorus.  In comparison, a cup of cow’s milk provides 29.7% of the DV for calcium and 23.2% of the DV for phosphorus.
Building bone is, however, far from all that calcium does for us.  In recent studies, this important mineral has been shown to:
- Help protect colon cells from cancer-causing chemicals.
- Help prevent bone loss that can occur as a result of menopause or certain conditions such as rheumatoid arthritis.
- Help prevent migraine headaches.
- Reduce PMS symptoms during luteal phase (second half) of the menstrual cycle. 
Calcium also plays a role in many other vital physiological activities, including blood clotting, nerve conduction, muscle contraction, regulation of enzyme activity, cell membrane function and blood pressure regulation.  Because these activities are essential to life, the body utilizes complex regulatory system to tightly control the amount of calcium in the blood, so that sufficient calcium is always available.  As a result, when dietary intake of calcium is too low to maintain adequate blood levels of calcium, calcium stores are drawn out of the bones to maintain normal blood concentrations.
Goat’s Milk and Cardiovascular Protection
Goat’s milk is a good source of potassium, an essential mineral for maintaining normal blood pressure and heart function.  Since a cup of goat’s milk contains 498.7mg of potassium and only 121.5mg of sodium, goat’s milk may help to prevent high blood pressure and protect against arteriosclerosis.
Goat’s Milk and Energy Producing Riboflavin
Goat’s milk is a very good source of riboflavin, a B vitamin important for energy production.  Riboflavin (vitamin B2) plays at least two important roles in the body’s energy production.  When active in energy production pathways, riboflavin takes the form of flavin adenine dinucleotide (FAD) or flavin mononucleotide (FMN).  In these forms, riboflavin attaches to protein enzymes called flavoproteins that allow oxygen-based energy production to occur.  Flavoproteins are found throughout the body, particularly in locations where oxygen-based energy production is constantly needed, such as heart and other muscles.
Riboflavin’s other role in energy production is protective.  The oxygen-containing molecules the body uses to produce energy can be highly reactive and can inadvertently cause damage to the mitochondria (the energy production factories in every cell) and even cells themselves.  In the mitochondria, such damage is largely prevented by a small protein-like molecule called glutathione.  Like many “anti-oxidant” molecules, glutathione must be constantly recycled, and it is vitamin B2 that allows this recycling to take place.
The composition of goat’s milk does not differ greatly from that of cow’s milk. Both kinds contain about 13% dry solids.  Milk sugar, also known as lactose, is the main constituent of goat’s milk.  The other main ingredients of goat’s milk are milk fat, protein, and minerals.  One hundred ml of goat’s or cow’s milk has a calorific value of about 280kJ (67 kcal).  The composition of the milk depends largely on the breed of goat and the season.  In the summer the milk yield is high, and the fat and protein contents are low.  Conversely, in the winter the milk yield is low, and the fat and protein contents are higher.
Lactose is the most important carbohydrate present in milk.  The lactose content of goat milk is about 10% lower than that of cow milk.
Milk Protein
Milk protein is comprised of about 80% caseins and 20% whey proteins.  This is applicable to both cow’s milk and goat’s milk.  The caseins are present in the form of micelles: these are large aggregates of protein and calcium phosphate. The number of small micelles is much greater in goat milk than cow milk.
Milk Fat
The fatty-acid composition of goat’s milk exhibits substantial differences from that of cow’s milk.  Goat’s milk fat contains a considerable amount of short-chain and medium-chain fatty acids.  The seasonal variation in the fatty-acid composition is lower than that of cow’s milk.  This is due to the relatively consistent diet fed to goats.  Goat’s milk contains a far larger number of small fat globules than cow’s milk.
Goat’s milk has a cholesterol content of between 10 and 15 mg/100 g milk (depending on the fat content), comparable to the levels in cow’s milk.
Goat’s milk contains more vitamin A and D than cow’s milk.  The folic acid and vitamin B12 content is lower than that of cow’s milk.
The composition of minerals in goat’s milk and cow’s milk are different in a few ways. The potassium, copper and manganese content of goat’s milk are a little higher than those in cow’s milk.  Goat’s milk contains a little less zinc than cow’s milk.
Interesting Facts on Goat’s Milk
Bioorganic sodium is known in Naturopathic Medicine as the youth element.  Arthritis does not come with old age.  It is lack of this essential mineral that brings on the symptoms of old age.  The highest source of bioorganic sodium is found in goat’s milk.  It is the sodium that keeps the goats young, active, flexible, and limber all of their lives.  There are no old goats in the human sense.  They can climb, jump, leap, and walk all their lives because bioorganic sodium is the joining mobilizing material that makes this possible. 
Goat’s milk is one of the best food medicines for rebuilding the brain, nervous system, and mental faculties.  Goat’s milk is one of the finest foods for generating the cells of the body and bringing a person back to health.

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