Debunking Raw Milk: Facts vs. Fiction with a Nutritionist
If you’ve spent time on social media recently, you’ve likely seen influencers, even some famous folks, raving about raw milk as a “probiotic superfood” or even calling it “liquid gold.” OY. I don’t actually have social media myself, but I keep hearing about it from others, and this one just makes my head spin. So let’s discuss some of the common misconceptions around raw milk.
What is Raw Milk?
Raw milk is unpasteurized and unprocessed milk from animals like cows, sheep, or goats. Unlike pasteurized milk, it hasn’t been heated to kill harmful microorganisms; pasteurization is the process of heating milk to a specific temperature to kill off these harmful microorganisms.
Why do we pasteurize milk? Raw milk can contain a whole host of pathogens, which can lead to various illnesses. The “least damaging” ones are food-borne illnesses; think: food poisoning. More severe? Think: meningitis, stroke, or kidney failure.
I don’t say that to scare you - as I mentioned in my last newsletter, I don’t subscribe to fear-based motivation - it just happens to be a scientific fact that raw milk is a fertile conduit for pathogens whose effects range from mild to severe, no matter how “healthy” you are. While drinking raw milk may not always cause illness or disease, it is always a risk - and in my opinion, not one that’s worth taking.
On that note, let’s get into fact vs. fiction on the top four “benefits” claimed by raw milk proponents. (There are more, just trying to be mindful of your time.)
Fictional Claim #1
Raw Milk is Nutritionally Superior to Pasteurized Milk
Concept: This claim is based on the theory that pasteurization destroys nutrient levels.
Fact: Pasteurization kills bacteria; nutrients, on the other hand, are mostly heat-stable. Protein and fat quality are not affected by pasteurization. Most essential vitamins and minerals remain intact. A few heat-sensitive vitamins like B1 and C are slightly reduced in the pasteurization process.1
You know what affects nutrient levels more? Things like storage, light exposure, and packaging have a greater impact on nutrient stability than pasteurization.
My Two Cents: If you’re concerned about the minor nutrient loss in pasteurized milk, pick up a piece of fruit or some veggies! You’re getting a whole host of nutrients, plus fiber, with significantly less pathogenic risk - a win-win, to me.
Fictional Claim #2
Raw Milk is a Probiotic Superfood
Concept: This claims raw milk is chock full of probiotics, which are destroyed in pasteurization.
Fact: Yes, pasteurization kills bacteria - good and bad - but the majority of bacteria found in raw milk are not probiotic. To be “probiotic”, it would have to be non-pathogenic; the bacteria in raw milk are mostly pathogenic.1 One study found a few strains in raw cow milk that proved to have probiotic effects, but not nearly enough to counter the pathogenic bacteria.2
Raw milk advocates like to tout the specific Bifidobacterium strain in raw milk as being beneficial for gut health. Fun fact: Bifidobacterium presence in raw milk actually indicates fecal contamination (from cows) and poor farm hygiene.1 Yup.
My Two Cents: If you’re looking to increase your probiotic intake, try some fermented foods such as yogurt, pickled veggies, or miso soup - as long as you tolerate these foods well.
(If you want further insight on the topic of probiotics in general, check out this newsletter I wrote on probiotics last year.)
Fictional Claim #3
Raw Milk is Better for Lactose Intolerance
Concept: This is the suggestion that raw milk contains an enzyme, lactase, making it easier to digest milk.
Fact: There is no natural lactase in milk…raw or pasteurized, period. Lactose is a sugar found in milk; when people have issues digesting milk, it’s typically associated with lactose intolerance. Lactase is an enzyme that helps us break down and digest lactose, but it is not found (naturally) in raw or pasteurized milk.
Plus, studies show that all milk - raw and pasteurized - contains lactose and can cause lactose intolerance in sensitive individuals.1
My Two Cents: If you have lactose intolerance, consider using a digestive aid with the lactase enzyme in it - there are plenty of safe/quality options that don’t risk exposure to pathogens!
Fictional Claim #4
Raw Milk Contains Natural Compounds, Making it Safe
Concept: This is the idea that natural antimicrobials found in raw milk kill and/or reduce the risk of pathogenic exposure.
Fact: Yes, raw milk has natural antimicrobials; lactoferrin and lysozyme are two common ones. Another fact? The same antimicrobials found in raw milk are also found in pasteurized milk - the pasteurization process doesn’t kill them!1
Equally as important: the amounts of these antimicrobials in raw milk are not nearly enough to exert a beneficial effect (meaning: preventing pathogen growth). A significantly higher concentration would be needed, and that high concentration is typically only seen when the cow is sick. Their immune system increases production of these antimicrobials to “defend” it from whatever illness it’s experiencing.1 Is this a cow you want to drink raw milk from?
My Two Cents: If you want “safe”, drink the pasteurized milk - you’ll still get the natural antimicrobials, without all the risk!
The Bottom Line
We are in an era of increased health consciousness, with the dominating belief that “all-natural” is inherently better. It’s a reasonable and understandable idea, and there are often cases when this is true. For example, eating foods the way they come out of the earth, versus simply taking a bunch of pills, is something I generally encourage for various reasons.
However, the “all-natural” mindset doesn’t hold across the board. Scientific advancements such as refrigeration and clean drinking water are modern innovations we’ve embraced as a society, which have transformed public health, making us safer and healthier. Pasteurization is one of these scientific advancements I support and embrace.
You cannot always taste, see, or smell milk that is contaminated with pathogens. Even raw milk from “certified organic, grass-fed” animals can still harbor these pathogens, and it’s just not worth the risk.
With minimal nutritional advantages and significant safety concerns, it’s time to moooove on from this noise and “just say ‘no’ to raw milk!”
References
U.S. Food & Drug Administration. (2024, March 5). Raw Milk Misconceptions and the Danger of Raw Milk Consumption. Article link. Accessed January 17, 2025.
Boudjelthia, N.K., Belabbas, M., Bekenniche, N., Monnoye, M., Gerard, P., and Riazi, A. (2023, August 15). Probiotic properties of lactic acid bacteria newly isolated from Algerian raw cow’s milk. Microorganisms, 11(8):2091. doi: 10.3390/microorganisms11082091