Recently, an advisory issued by the Food Safety and Standards Authority of India restrained the marketing of milk by food business operators as "A1" or "A2." Soon after, the advisory was withdrawn, leaving many in a confused state about what these terms really mean. Whether it's for you or your family, A1 and A2 milk spur health debates everywhere. To put these confusions to rest, we recently spoke with Sree, a functional medicine specialist break down all those scientific facts and myths surrounding A1 and A2 milk. Her response quite clearly elaborates on these kinds of milk so you will be able to choose what is best for your health.
What Is A1 and A2 Milk?
To fully grasp the differences between A1 and A2 milk, it's essential to understand the composition of milk. Milk from all mammals, including cows, contains three main components: fats, carbohydrates, and proteins. Among these proteins, casein makes up about 80% of the protein content in cow’s milk. Within casein, there are several sub-types, and one of the most important ones is beta-casein, which constitutes about 30% of the total protein in cow’s milk.
Sree explains, "Milk has two types of beta-casein: A1 and A2. The key difference between these two lies in the amino acid chain. While both types contain 209 amino acids, A1 has a histidine at the 67th position, while A2 has a proline. This subtle variation can significantly affect how the body digests milk."
In simpler terms, most cows produce milk that contains either A1, A2, or a combination of both proteins. Interestingly, while humans and other mammals only produce A2 beta-casein, cows have developed the ability to produce both A1 and A2 proteins due to a genetic mutation.
Health Impacts
The debate surrounding A1 and A2 milk largely stems from the fact that A1 beta-casein breaks down differently in the body. Sree highlights this difference: "When A1 is digested, it can create a compound called beta-casomorphin-7 (BCM-7). This peptide has opioid-like properties and can interact with receptors in the brain and gut, potentially causing various health issues."
BCM-7 has been linked to inflammation and digestive discomfort in some studies, which is why A1 milk is sometimes associated with gastrointestinal issues like bloating and diarrhoea. Additionally, BCM-7 may impact the gut-brain axis, influencing conditions such as autism, schizophrenia, and even heart disease.
Sree elaborates, "Studies have suggested that BCM-7 could be a factor in lactose intolerance symptoms for some individuals. However, people who consume A2 milk, which does not produce BCM-7, often report fewer digestive issues and less inflammation."
Although much of this research is still ongoing and inconclusive, there is evidence that people who struggle with digesting A1 milk may find A2 milk easier on the stomach.
How A2 Milk Is Tolerated Better
"A2 milk contains a proline amino acid at the 67th position, which prevents the formation of BCM-7 during digestion," Sree explains. "This can make A2 milk a better choice for people who are sensitive to regular cow's milk but don’t have full-blown lactose intolerance."
Proline is considered the "original" amino acid that has been present in milk for thousands of years. This means that our ancestors consumed dairy that was primarily A2 in nature. Indigenous populations and traditions, which have historically relied on milk from camels, goats, and sheep, tend to consume A2-type milk as well. Interestingly, breast milk is also classified as A2, which may explain why some people tolerate A2 milk better than its A1 counterpart.
However, Sree cautions that while A2 milk might be easier to digest for some, it isn't a one-size-fits-all solution. "It’s important to remember that every body is unique. Some people may thrive on A2 milk, while others might need to avoid dairy altogether."
A1 and A2 Milk: Myths vs Facts
A significant amount of confusion surrounds the claims about A1 and A2 milk, especially regarding their supposed health benefits or risks. "There are studies linking A1 milk to various chronic conditions, such as type-1 diabetes, autism, and heart disease," says Sree. "However, it's crucial to note that more research is needed before definitive conclusions can be made."
For now, A2 milk remains a popular choice for those who experience digestive discomfort with regular cow’s milk. Yet, Sree urges caution: "Just because A2 milk is better tolerated by some doesn't mean it is suitable for everyone. Your individual response to dairy can depend on many factors, including your gut health, genetic makeup, and overall diet."
Should You Choose A1 or A2 Milk?
Sree emphasizes that the most important factor in choosing between A1 and A2 milk is personal experience. "Bio-individuality is key. Some people thrive on A2 milk, while others feel better when they eliminate dairy altogether. It’s important to listen to your body and notice how you feel after consuming milk."
For those trying to make a decision, Sree recommends experimenting with both types of milk and observing any changes in digestion or overall health. "Whether you choose A1, A2, or even lactose-free milk, the most important thing is how your body responds."
Conclusion
The debate around A1 and A2 milk will likely continue as more research is conducted. However, as Sree points out, the real challenge isn't just about the type of milk but also about how your body processes it. "At the end of the day, you are the best judge of what works for your body. If A2 milk makes you feel better, stick with it. If cutting out dairy entirely makes you feel healthier, then that's the right choice for you."
In an era of increasing health consciousness, understanding the differences between A1 and A2 milk allows individuals to make more informed decisions. The FSSAI may have retracted its advisory, but for consumers, the question remains: How does your body feel after consuming milk?