available. These are made by either filtering out the lactose or adding lactase, the enzyme that breaks lactose down.
How does A2 milk compare nutritionally?
Nutritionally, A2 milk is essentially the same as regular milk. "It has the same amount of protein, calcium, vitamins and essential nutrients," says Lagrange. "The only difference is the type of beta-casein protein it contains." Both A2 and regular milk offer about 8 grams of high quality protein per cup, which qualifies them as a "good" source of protein according to the FDA guidelines. Ultra-filtered milk, another dairy category, can contain up to 13 grams of protein per cup Lagrange highlights, making it an "excellent" source.
But for context, Lagrange notes that plant-based alternatives like soy offer about 7 grams of protein, while almond, oat and rice milks typically contain 1 to 3 grams per cup.
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Pros and Cons of A2 Milk
Pros
• May be easier to digest for some people: "When it's digested in the body, A1 beta casein may release a peptide called BCM-7, which can cause feelings of discomfort and gas after consuming," Largeman-Roth explains. "A2 beta-casein is easier to digest for some people because it doesn't release BCM-7." But she adds that while some studies support the claims that A2 milk is easier to digest, others say that more research is needed. • Ideal for people sensitive to milk, but not lactose intolerant: Some people think they're lactose intolerant, but their symptoms may actually be due to A1 protein. Largeman-Roth says that if you usually have issues drinking milk and are fine with A2 milk, you likely have an issue with the protein, not the lactose.
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