Milk is something we’ve all grown up consuming. As children, we would drink any type of milk that was kept in front of us. However, with more people becoming health and eco-conscious, we can see newer varieties of it. You might have come across a milk carton with a label saying ‘Organic milk.’ Another one might say, ‘Regular milk.’
Is there a difference between the two of them? Turns out, there is a lot. The major ones boil down to the farming practices. When it comes to organic milk vs regular milk, the difference lies in how the cows are raised. Organic milk comes from cows raised according to the organic farming standards. Regular milk comes from cows that may be kept in confined zones.
Beyond that, there are differences in the nutritional profile of both milks as well. Let’s find out about this in more detail.
What is Organic Milk?
Organic milk comes from cows raised on a certified organic farm. These cows are reared as per strict farming standards. According to these regulations, the cows are fed purely organic products. They are allowed to roam freely in the outdoor pastures 365 days a year. These cows are kept healthy with preventative management practices.
The USDA forbids using synthetic growth hormones, preservatives, and antibiotics in the organic farming of dairy cows.
The processing of organic milk is the same as that of regular milk. However, this milk is homogenized and pasteurized without artificial additives. Regular milk is heated to around 165 degrees Fahrenheit for 15 seconds. But regular milk is heated to 280 degrees Fahrenheit for a shorter duration. This prevents bacterial growth. This is the reason for the longer shelf life of organic milk.
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Is Organic Milk More Nutritious?
It has been found that organic milk has a higher level of Omega-3. Omega-3 and Omega-6 are essential fatty acids that our bodies need. But they aren’t produced naturally in our bodies. A balance of Omega-6 and Omega-3 is essential for preventing cardiovascular diseases and strengthening immune function.
Organic milk is high in Omega-3. Drinking it regularly can help you achieve the right balance of both types of fatty acids.
Besides Omega, organic milk also has greater amounts of minerals and antioxidants. It is rich in vitamin E, iron, carotenoids, and selenium. Thus, it helps the body fight against free radicals, causing cell damage.
Nutritional Facts Per Cup of Organic Milk (240 millilitres)
A cup/serving of organic milk provides approximately:
- Calories: 161
- Protein: 8 grams
- Fat: 9 g
- Carbohydrates: 12 g
- Calcium: 199 milligrams (mg)
- Potassium: 281 mg, or 8% of the DV
- Vitamin A: 72 micrograms (mcg)
What is Regular Milk?
Regular milk (also called whole milk) comes straight from the cow. It has about 3.5% fat. The milk is pasteurized and is then fortified with vitamin D. It contains the 13 essential nutrients that organic milk also does. In contrast to other milk types like skim or fat-free milk, regular milk retains all the fat. That is why this milk has a richer and creamier taste.
It is important to note here that regular milk is a result of conventional farming practices for milk production. They are not environmentally sustainable. These include the use of antibiotics, growth hormones, and synthetic pesticides. The milk production also demands heavy land use. So, it is linked to habitat loss and deforestation.
Nutrition in Regular Milk
While regular milk may be a result of unethical farming practices, it does not impact its nutrition. This beverage is nutrient-dense, containing all nine essential amino acids. It is a source of complete protein. Regular milk is also a good source of calcium. It meets 24% of your daily calcium needs. This milk also covers half of your daily vitamin B12 requirements. This is crucial for building red blood cells.
Nutritional Facts Per Cup of Regular Milk
- Calories 150
- Carbohydrates 12 g
- Dietary Fiber 0 g
- Total Sugar 12 g
- Added Sugar 0 g
- Protein 8 g
- Total Fat 8 g
- Saturated Fat 5 g
- Cholesterol 29 mg
- Sodium 93 mg
- Calcium 306 mg
- Potassium 374 mg
- Vitamin B12 1.3 mcg
- Vitamin D 2.4 mcg
Potential Drawbacks of Organic Milk
Hygienic Quality
Despite its nutritional benefits, organic milk can have lower hygienic quality. According to studies, organic milk can have higher somatic cell counts and bacterial counts. This can pose a risk if not properly managed. The best way to reduce the risk is by training and supporting organic milk producers to ensure optimum hygienic standards.
Seasonal Variations
The nutritional profile of organic milk can be dependent on seasons. For example, milk produced during the colder seasons may have lower levels of Omega-3 fatty acids compared to milk that is produced during the grazing season. This has an impact on the c the health benefits of organic milk.
Potential Drawbacks of Regular Milk
Regular milk can cause several health issues.
Acne
Regular milk consumption can cause acne breakouts. This is primarily due to specific components in milk that are related to testosterone. They can promote oil production in the skin’s glands.
Cancer
The consumption of regular milk and dairy products has been linked to breast and prostate cancer. Men are more likely to develop prostate cancer if they consume 2 or more servings of regular milk. Milk consumption has also been tied to both a greater risk of developing breast cancer and a higher mortality rate among cancer patients.
Organic Milk vs Regular Milk: Is There a Real Difference?
Milk is a nutritious yet calorie-dense beverage. It is high in natural sugar, regardless of the regular or organic. Therefore, it’s best to be mindful of your daily drinking habits. Regular milk can have varying degrees of fat percentage. You can find skimmed milk, low-fat milk, etc. The higher the fat percentage, the more grams of fat this type of milk contains.
However, the amount of nutrients in the milk stays the same, irrespective of how much fat it has. It means that even if you choose low-fat milk, you’ll still get all the nutrients.
When it comes to organic milk, the most important thing to remember is that the milk comes from cows that aren’t treated with growth hormones or antibiotics. These cows spend over 25% of their time at pasture. The milk is also devoid of other unnecessary additives to dairy. Moreover, this milk is considered to be higher in omega-3 fatty acids. This can benefit your body in various ways.
When it comes to choosing organic milk vs regular milk, everything boils down to how much ethical farming means to you and how much you can spend on organic milk. Remember, too much dairy, whether organic or not, has never benefited anyone. So, buy milk that suits you and drink it as part of a healthy, balanced diet.
