Raw cow milk might not be the most popular type of milk, but it has plenty of fans who choose it over regular cow milk. If you’re not sure what raw milk is, don’t worry – we’ll explain more about that soon, as well as talk more about the four best raw cow milk substitutes which include:
- Regular cow milk
- Minimally-processed cow milk
- Kefir
- Goat milk
How did each of these make the cut as one of the best raw cow milk substitutes? Find out next!
What is raw cow milk?
Raw cow milk is milk that hasn’t been pasteurized, a process where heat is used to kill bacteria and other pathogens. Proponents of raw cow’s milk claim that it is richer in fatty acids, enzymes, and other beneficial nutrients that otherwise are diminished from the process of pasteurization.
The vast majority of cow’s milk purchased in the United States is pasteurized, so raw cow milk is the rarer option. According to a study published in 2022, around 1% of Americans claimed to drink raw cow milk each week.
You have a higher likelihood of developing a foodborne illness by drinking cow’s milk, which is the main reason the United States Department of Agriculture recommends against consuming raw milk.
4 best raw cow milk substitutes
1. Regular milk
The closest thing to raw cow’s milk is regular cow’s milk. Unlike raw cow’s milk, regular milk is pasteurized, which involves heating it to 145 degrees Fahrenheit for at least 30 minutes before cooling it. Regular milk is also homogenized, which is a process that breaks up the fat globules and evenly distributes them throughout the milk for a consistent texture.
One of the benefits of regular milk vs. raw milk is that it’s easier to find. Every grocery store (and even some gas stations) carry regular cow’s milk, so you won’t have to hunt it down at specialty grocery stores. (Fun fact – did you know that raw milk is illegal in New Jersey?!)
2. Minimally-processed milk
Some brands of cow milk are considered “minimally processed” by using low-temperature pasteurization. For example, Kalona SuperNatural makes minimally processed cow’s milk. According to their website, “This method destroys unwanted pathogens, but not the helpful bacteria that our bodies need.”
This version of minimally processed milk is also non-homogenized, also referred to as “cream top”. When milk isn’t homogenized, the cream naturally settles to the top, which is what you’ll find with brands like Kalona SuperNatural.
You might have a harder time finding minimally processed cow milk at your local grocery store, similar to how it’s harder to find raw cow milk compared to regular cow’s milk. You can purchase these less common types of minimally processed milk online and can find them at certain specialty grocery stores.
3. Kefir
One of the proposed benefits of raw cow milk is its probiotic content. Probiotics are beneficial bacteria that flourish in your digestive tract and can help promote digestive health and impact other areas of your health.
Kefir is somewhere between yogurt and regular milk and is a fermented cow’s milk drink that contains probiotics. Kefir tastes a bit sour like yogurt, which is one way it’s set apart from regular cow’s milk, and it’s thicker than regular cow’s milk, too.
Like regular cow’s milk, kefir is usually pasteurized. However, you can find raw milk kefir in certain locations, but it’s less common than the pasteurized versions.
4. Goat milk
Milking goats and drinking the raw milk is another alternative to raw cow’s milk. Goats can be easier to keep than dairy cows for many backyard hobby farmers or homesteaders, so you might have a better chance of getting your hands on raw goat milk compared to raw cow milk.
One of the benefits of goat milk compared to cow milk is that it’s suitable if you are allergic to cow’s milk. However, it’s not a low-lactose milk, so shouldn’t be used as a low-lactose option.
Goat milk has also been found to have high levels of magnesium and contains antioxidants and compounds that might be beneficial for allergies, according to some studies.
FAQs:
Whole milk is closer to raw milk in terms of fat content since other types of milk (nonfat, low-fat, reduced fat) have some of the fat removed. Regular whole milk is typically pasteurized and homogenized, while raw milk doesn’t undergo either of these processes, which leads to the fat separating from the rest of the milk and forming a layer on the top (cream).
You can’t make raw milk at home unless you have a dairy cow that you can milk. It’s impossible to make raw milk from regular milk since regular milk is pasteurized, which is the main reason people might choose raw milk over regular milk.
Some supermarkets might carry raw milk at times, but for the most part, you’ll need to buy it directly from the farmer or at a farmer’s market. (Many supermarkets aren’t legally able to sell raw milk, but it can depend on the city and state where you reside, as well as the store.)
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