This article answers questions like “Is goat milk good for you?”, “what are its benefits?”, etc., and discusses its nutritional profile and any potential side effects. Take a look.
What Are The Benefits Of Goat Milk?
We all know milk is quite nutritious, thanks to the various benefits of milk for overall health, such as promoting heart health, building stronger bones, etc. Multiple animals, including cow, camel, goat, and buffalo, are renowned animal milk sources. Goat milk is more easily gets digested than most other animal forms of milk. Some evidence suggests that it may treat inflammation and strengthen bones better than cow milk. Let’s understand its benefits in the following section. Who Can Consume It? It is safe for most people to consume unless they are lactose-intolerant. How Often? You can consume it daily but in moderation. Caution It is better to consume it after boiling to avoid any unwanted infection.
1. Is Easily Digestible
The fat globules in goat milk are smaller, and this is probably one reason goat milk is easier to digest (1). Reports point out the value of goat milk in the treatment of intestinal troubles, thanks to its ease of digestion. The milk’s buffer capacity and the physical character of the curd formed by the coagulation of the milk are also believed to be important factors in its digestibility (2). In another study, the mechanism of protein digestion in goat milk infant formula was found to be more comparable to human milk (than that of the cow milk formula) (3). Though goat milk is more easily digestible than cow milk, both contain about the same amount of lactose. Some people believe goat milk has very little lactose, but this is not true. If you are lactose intolerant, you may want to check with your doctor before consuming goat milk (4).
2. May Promote Heart Health
Goat milk is a good source of magnesium, a mineral beneficial for the heart. Magnesium helps maintain a regular heartbeat and prevents the formation of blood clots and increased cholesterol levels. Magnesium also works with vitamin D, which is another nutrient crucial for heart health (5). Goat milk was found to contain more magnesium than cow milk or buffalo milk. However, the data on indigenous goat milk is scanty. Certain indigenous types of goat milk were found to have lower calcium when compared with buffalo milk (5). In rat studies, intake of goat milk was found to reduce plasma triglyceridei A type of fat molecule made up of three fatty acids and a glycerol molecule that works as an important source of energy. concentration (6).
3. May Help Fight Inflammation
Studies show that goat milk (and donkey milk) can be recommended as a dietary supplement for individuals with allergic and inflammatory conditions. The milk has been shown to trigger innate and adaptive immune responses in the human body (7). In rat studies, goat milk oligosaccharidesi Short-chain carbohydrate molecules, typically consisting of three to ten monosaccharide units, found in many foods, including milk, beans, and legumes. exhibited anti-inflammatory effects in cases of colitis. Hence, the milk may be useful in the management of inflammatory bowel disease (8). In another rat study, the goat milk oligosaccharides reduced intestinal inflammation and contributed to the recovery of damaged colonic mucosa (9).
4. May Strengthen Bones
Administration of 400 ml of goat milk was found to have a positive impact on bone metabolism. This, when combined with therapy, could also help prevent osteoporosisi A medical disorder that causes the bone tissue to deteriorate and lose density, increasing the risk of fractures. in individuals with rheumatoid arthritis (10). In rats, a particular protein in goat milk (CSN1S2) was found to improve the formation of the femoral bone. The milk was more effective than goat yogurt (11). In animals fed goat milk, the process of stabilization of bone turnover seemed to start much earlier. This was found to be especially true in the case of iron deficiency, which may impair bone turnover (12).
5. Could Be A Good Metabolic Agent
Goat milk is an excellent metabolic agent as it boosts the metabolic utilization of minerals like calcium and iron. However, studies in humans are still required to confirm the purported metabolic effects of goat milk (13). Additionally, it has A2 beta-casein, which is far healthier than A1 beta-casein that cow milk contains. A2 beta-casein is considered the safer variant of beta-casein, while its A1 counterpart has been one of the risk factors for diabetes and ischemic heart disease (14). In mice studies, goat milk was also found to be less allergenic than cow milk when given after the breastfeeding period. We need more studies to clarify if goat milk is suitable as an alternative to cow milk in milk-based formulas for infant nutrition (15).
6. May Help Relieve Anxiety
Rat studies show that the conjugated linoleic acid in goat milk may influence brain development (and physical development). In these studies, the administration of goat milk was also found to reduce anxiety (16).
7. May Assist In Anemia Treatment
A study states that iron bioavailability goat milk is superior to that of cow milk. Rats fed whole goat milk had a much higher hemoglobin regeneration efficiency (which is the percent conversion of dietary iron into hemoglobin) (17). Karemah Alhark, a blogger, shared how switching from cow milk to goat milk helped improve her and her family’s general health and well-being. She said, “We experienced a drastic decline in colds and illness. We were considerably healthier overall (i).” Though goat milk doesn’t often appear in television commercials, it sure does seem like a healthier alternative milk option. The most popular type of milk is cow milk, and we are sure you would have grown up consuming it. But is it time you changed to goat milk?
Goat Milk Vs. Cow Milk – Which Is Better?
Serving size = 1 cup (244 g) *values sourced from USDA, Milk, goat, fluid, with added vitamin D**values sourced from USDA, Milk, whole, 3.25% milkfat, with added vitamin D Both types of milk have similar amounts of lactose. While 100 grams of goat milk has 4.1 grams of lactose, the same amount of cow milk has 4.6 grams of lactose (18). Goat milk also enhances the body’s ability to absorb certain nutrients from foods. The milk has a beneficial effect over cow milk in terms of the absorption of copper and iron in rats with malabsorption syndrome (19). Goat milk seems like a favorable option when you look at the nutrition values. Apart from its benefits, it also has other important uses. Learn more in the next section.
Uses Of Goat Milk
It can serve as a refreshing drink during summers. You can use it to make creamy soups, sauces, ice cream, pudding, and custard. You also may make feta, chèvre, or Roquefort cheeses with the milk. Available in various textures and flavors, goat cheese is known for its low lactose content. Understanding the goat cheese’s benefits will reveal many other qualities, including nutritional impact and add to the appeal of this food product. The milk is also used to create soaps, shampoo bars, and lotions due to its moisturizing properties and ability to help sensitive and dry skin types.
Skin care enthusiasts may want to learn more about goat milk soap’s benefits. Its organic ingredients help deeply clean, nourish, and moisturize the skin. It also helps fight acne, signs of aging, and inflammation. As you saw, in terms of nutrition and research, goat milk fares better. So, is it goat milk all the way? Well, not so fast.
Does Goat Milk Have Any Side Effects?
The only major side effect of goat milk studied by science is an allergy. Goat milk allergy, which is usually not associated with cow milk, is a rare disorder. This allergy could be attributed to the casein protein in the milk (20). Goat milk allergy seems to affect older children and appears later. The allergy requires strict avoidance of goat milk and other milk-derived products as the reactions could be severe. Minimal doses of goat milk or milk products can cause reactions (21). What is the difference between fresh goat milk and powdered goat milk? Powdered goat milk is a manufactured product that is made by evaporating the milk to dryness. Though it may not be as beneficial as fresh organic goat milk, powdered goat milk sure does have a longer shelf life. Can we drink raw goat milk? Raw milk is basically milk that hasn’t been pasteurized to kill the harmful bacteria. It might cause problems. Hence, it is safe not to drink raw milk as it is. Can we use goat milk if we are sensitive to cow milk? Not always. Even if you are not allergic to cow milk, you may be allergic to goat milk. However, this disorder is rare (20). Does goat milk make you gain weight? Some research shows that goat dairy may have a moderately higher appetite-suppressing potential when compared to cow dairy (22). Though this may seem like goat milk may help in weight loss (and not make you gain weight), there is no direct research to state so. Does goat milk have estrogen? All milk, including goat milk, contains small amounts of various hormones, including estrogen. Is goat milk safe for babies? Some research shows that goat milk formula may have strong prebiotic and anti-infection properties, which may protect infants against gastrointestinal infections (23). However, more research is warranted, especially with respect to goat milk (and not the formula). Is goat milk good for skin? Would goat milk soap help? There is no research stating that goat milk can benefit the skin. However, certain proponents of goat milk promote goat milk soap for skin health. Though anecdotal evidence suggests that goat milk soap could help treat acne, eczema, and dry skin, there is no research to support this. Is goat’s milk good for diabetes? Yes, the consumption of goat milk may considerably enhance glucose tolerance which may slow down the development and progress of type 2 diabetes (24). Is goat milk good for fatty liver? Animal studies suggest that goat’s milk contains liver-protecting properties that may regulate bile secretion and help protect the liver against injury (25). Is goat milk a probiotic? Yes, goat milk contains significant amounts of the bacterial strain, Lactic Acid bacteria (LAB), which are known for their probiotic effects (26).
Illustration: Wonderful Goat Milk Benefits For Health & Side Effects
