The Truth About Milk: Insights from Weston A. Price

Milk has been a staple food across cultures for centuries, but not all milk is created equal. The work of Dr. Weston A. Price, a pioneering dentist and researcher in the early 20th century, provides unique insights into the role of milk in traditional diets and how modern processing changes its health effects.

Weston A. Price’s Findings on Milk

Dr. Price traveled the world in the 1930s studying indigenous diets and their effects on health. He discovered that traditional cultures consuming unprocessed, nutrient-dense foods had strong teeth, broad facial structures, and resistance to degenerative diseases. Among these nutrient-dense foods, fresh milk from grass-fed animals played a key role in some societies.

Cultures consuming raw milk, butter, cream, and cheese often displayed vibrant health. The milk came from animals grazing on nutrient-rich pastures, and the unpasteurized state preserved enzymes, beneficial bacteria, and fat-soluble vitamins like A, D, and K2 (found in higher amounts in grass-fed dairy).

Raw Milk: Benefits and Considerations

Pros of raw milk:

• Nutrient density: Raw milk contains bioavailable vitamins and minerals that can be diminished by heat treatment.

• Enzymes and probiotics: Naturally occurring enzymes, such as lactase, and beneficial bacteria may support digestion and gut health.

• Healthy fats: Raw cream and butter provide fat-soluble vitamins essential for bone and dental health.

Cons of raw milk:

• Safety concerns: Without proper handling, raw milk can harbor harmful bacteria. Reliable sourcing from small farms with sanitary practices is crucial.

• Legal restrictions: In many regions, raw milk is heavily regulated or banned, making access difficult.

Pasteurized Milk: Pros and Cons

Pasteurization, the process of heating milk to kill pathogens, was introduced in the late 19th century to combat contamination from poorly kept dairies. While it reduced infectious disease risk, it also changed milk’s nutritional profile.

Pros of pasteurized milk:

• Safer for mass distribution: Reduces the risk of dangerous bacterial contamination in industrial food systems.

• Longer shelf life: Pasteurized milk stays fresh longer, making it easier to transport and store.

Cons of pasteurized milk:

• Nutrient loss: Heating reduces or destroys enzymes, vitamin C, and some B vitamins.

• Digestive challenges: The destruction of enzymes like lactase may contribute to lactose intolerance symptoms.

• Altered proteins: Heat can change milk proteins, sometimes increasing the likelihood of allergic reactions.

Milk Allergies and Mucous Concerns

One of the common criticisms of milk consumption is its link to allergies and excess mucous production.

• Milk allergy vs. lactose intolerance: A milk allergy involves the immune system reacting to milk proteins (casein or whey), while lactose intolerance results from an inability to digest lactose due to low lactase enzyme levels. Pasteurization may make both issues more pronounced by altering protein structure and removing helpful enzymes.

• Mucous production: Some individuals report increased congestion or mucous after drinking milk. This may be due to an inflammatory response to casein proteins or to a sensitivity rather than a universal effect.

  
  

Choosing the Right Milk for You

Dr. Weston Price’s research emphasizes the importance of whole, natural foods in their least processed forms. For those who tolerate dairy, raw milk from healthy, grass-fed animals can be a nutrient-rich food. However, safety, access, and individual sensitivities must be considered. For others, cultured dairy products like kefir, yogurt, or aged cheese may be more digestible alternatives.

Ultimately, bioindividuality matters: what nourishes one person may challenge another.

Calcium-Rich Foods Beyond Milk

For individuals avoiding milk, it’s still entirely possible to meet calcium needs through other whole foods—often with added benefits like better mineral balance and anti-inflammatory properties. Some excellent non-dairy sources of calcium include:

• Leafy greens such as kale, collard greens, turnip greens, and bok choy (note: spinach is high in calcium but also in oxalates, which can reduce absorption).

• Canned fish with bones, like sardines and wild-caught salmon.

• Sesame seeds and tahini (ground sesame paste), both rich in bioavailable calcium.

• Chia seeds, which also offer omega-3s and fiber.

• Almonds, providing not just calcium but also magnesium and healthy fats.

• Seaweed varieties like wakame and kelp.

• White beans and navy beans, which provide calcium along with plant-based protein.

• Broccoli and okra, both absorbable sources of calcium with added vitamin C.

• Blackstrap molasses, a traditional sweetener unusually high in calcium, iron, and other trace minerals.

Many of these foods offer complementary nutrients such as magnesium, vitamin K, and phosphorus, which all work synergistically with calcium to support strong bones. Ensuring adequate vitamin D and vitamin K2—whether through sun exposure, diet, or supplementation—is also crucial for effective calcium utilization.

Nutritional Alternatives to Milk

For those who cannot tolerate dairy but still want to drink milk, there are a number of nutrient-dense milk alternatives that can complement a whole-food diet, especially when selected with care:

• Coconut milk: Rich in healthy saturated fats (like lauric acid), coconut milk can support immune health and energy. Opt for versions without added sugar or gums.

• Almond milk: Low in calories and naturally dairy-free, almond milk can be a gentle alternative, though it’s low in protein and often fortified. Choose unsweetened, additive-free versions.

• Oat milk: Popular for its creamy texture, oat milk provides some fiber and B vitamins. However, it's higher in carbohydrates and should be selected without added oils or sugars.

• Cashew milk: Offers a creamy, neutral flavor and healthy fats. It’s generally well-tolerated and blends well in both sweet and savory dishes.

• Hemp milk: A good source of omega-3 and omega-6 fatty acids, hemp milk also provides plant-based protein and is less likely to cause allergic reactions.

• Homemade nut and seed milks: Making your own milk at home from soaked nuts or seeds (like pumpkin, flax, or sesame) avoids additives and gives you control over the nutrient content.

• Bone broth (in certain contexts): While not a milk replacement per se, bone broth provides collagen, amino acids, and minerals that support bone and gut health — functions often attributed to dairy in traditional diets.

References

Price, W. A. (1939). Nutrition and Physical Degeneration. Paul B. Hoeber, Inc.

Fallon, S., & Enig, M. G. (2001). Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats. NewTrends Publishing.

Weaver, C. M., et al. (1999). Absorbability of calcium from common beans. The American Journal of Clinical Nutrition.

Spiller, G. A., et al. (2003). Almonds and serum lipid levels: A dose-response study. Journal of the American College of Nutrition.

Rheaume-Bleue, K. (2017). Vitamin K2 and the calcium paradox. Nutrition Reviews.

Weston A. Price Foundation. (n.d.). The Safety of Raw Milk. Retrieved from https://www.westonaprice.org

Weston A. Price Foundation. (n.d.). Traditional perspectives on bone broth, homemade nut milks, and raw dairy alternatives. Retrieved from https://www.westonaprice.org

USDA FoodData Central. (n.d.). Nutrient profiles for milk alternatives. U.S. Department of Agriculture. Retrieved from https://fdc.nal.usda.gov

Harvard T.H. Chan School of Public Health. (n.d.). Plant-based milks: Nutrition and health considerations. Retrieved from https://www.hsph.harvard.edu/nutritionsource/plant-based-milks/

National Institutes of Health (NIH). (n.d.). Calcium – Consumer fact sheet. Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/Calcium-Consumer/

National Institutes of Health (NIH). (n.d.). Calcium – Health professional fact sheet. Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

Linus Pauling Institute. (n.d.). Calcium: Micronutrient Information Center. Oregon State University. Retrieved from https://lpi.oregonstate.edu/mic/minerals/calcium