Frederic Melton
Cow's milk contains both A1 and A2 beta-casein, whereas goat's milk is strictly A2, which means it lacks the more inflammatory and harder-to-digest A1 protein. Goat's milk contains only ~20% alpha s1-casein, compared to ~30% in cow's milk, and some goat breeds contain as little as ~10%. As a result, goat cheese may be a good alternative for those who are allergic to or avoiding cow's milk.
Characteristics and values of A1 casein in goat cheese
| Characteristics | Values |
|---|---|
| A1 casein content in goat cheese | Goat milk contains less A1 casein than cow's milk and has a higher content of A2 beta-casein, which is easier to digest. |
| Digestibility | Goat cheese may be easier to digest due to the lower content of A1 casein, which can cause inflammation and digestive issues in some individuals. |
| Allergies and sensitivities | Goat cheese may be a suitable alternative for individuals with cow's milk allergies or sensitivities due to the reduced amount of A1 casein. |
| Nutritional considerations | Goat cheese provides similar protein content to cow's cheese but with a different composition, including lower A1 casein and higher A2 beta-casein. |
| Cost | Goat cheese is generally more affordable than sheep's milk cheese, which is noted to be much more expensive. |
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What You'll Learn
Goat cheese is easier to digest
Goat cheese is a popular alternative to cheese made from cow's milk. It is valued for its mild and earthy flavour, as well as its ease of digestion. Goat cheese can be used in place of cow's milk cheese in practically any recipe. It's easy to find in supermarkets and health food stores, and its many nutritional benefits make it a wise choice for anyone looking to diversify their palate.
Goat's milk contains A2 casein, while cow's milk contains both A1 and A2 casein. A1 casein can cause gastrointestinal discomfort and problems with lactose digestion in some people. Therefore, goat cheese is a good option for people with lactose intolerance. Aged goat cheese is probably the best choice for those with lactose intolerance, as the lengthy ripening process allows it to become almost lactose-free. Most of the lactose is broken down during this process, making the cheese easier to digest.
Goat cheese is also a good source of calcium, an essential nutrient for bones, teeth, and organs. A diet high in calcium can help prevent the onset of osteoporosis and other bone disorders later in life. In addition, goat cheese contains selenium, an essential trace mineral that helps the body break down DNA-damaging peroxides, which can lower the risk of developing conditions like cancer, thyroid disease, and cardiovascular disease. Goat cheese is also a good source of riboflavin (vitamin B2), which is important for the production and functioning of new cells.
Goat cheese can be high in fat, so it should be consumed in moderation to avoid weight gain. However, it is available in fresh, aged, or ripened varieties, and can be easily incorporated into meals as a spread, topping, or side dish. Many people who can't tolerate cow's milk or cheese are able to eat goat cheese without complaint.
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A1 casein in cow's milk can cause inflammation
Cow's milk contains two types of β-casein, A1 and A2. A1 casein has been linked to inflammation and several other pathologies. A 2020 study found that male mice fed with A1A1 milk exhibited increased airway hyperresponsiveness with increasing concentration of bronchoconstrictor (methacholine). This was not observed in mice fed with A2A2 milk. The study also found significantly elevated levels of IL-4 and IL-5 in the bronchoalveolar lavage and serum of A1A1 variant-fed mice. Increased IgE and IgG levels, along with increased infiltration of lymphocytes and eosinophils, leading to peribronchial inflammation, were also observed in A1A1 variant-fed mice.
The A1 form of cow milk has a pro-inflammatory effect on the lungs, resulting in a phenotype closely matching the typical allergic asthma phenotype. A1 casein has also been linked with diabetes, autism, autoimmune disease, and more.
Research has shown that goat milk contains significantly less alpha s1-casein than cow milk. Goat milk contains only ~20% alpha s1-casein, while cow milk contains ~30%. This means that those with an allergy or sensitivity to cow milk may be better off with goat milk.
Some people may be able to tolerate cheese made from goat or sheep's milk better than cheese made from cow's milk. However, different sources report different things about the amount of A1 casein in goat and sheep cheese. Some say that both have mostly A2 casein and some A1 casein, while others claim that sheep milk does not contain any A1 casein.
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A1 casein in non-A1 cow's cheese is lower
The presence of A1 casein in cow's milk has been identified as one of the major allergens, which can cause inflammation and digestive issues. Research by MIT has shown that there is an 85% overlap in the milk protein makeup across different species, with different protein and sugar variants in each mammal's milk. One such variant is the amount of alpha s1-casein in cow and goat milk. Goat milk contains significantly less alpha s1-casein, with only about 20% alpha s1-casein compared to cow milk's 30%. This means that those with allergies or sensitivities to cow's milk can often switch to goat's milk and experience little to no negative side effects.
Non-A1 cow's breeds, such as Friesians, produce milk with a lower amount of A1 casein, which is easier to digest and does not cause inflammation. However, non-A1 cow's cheese still contains some A1 casein, with an average of about 50% A1. This means that those with allergies or sensitivities to A1 casein may still experience some negative side effects when consuming non-A1 cow's cheese.
Goat cheese, on the other hand, is made from goat milk, which has a much lower amount of A1 casein. While the exact amount of A1 casein in goat cheese can vary depending on the breed of goat and the cheese-making process, it is generally much lower than in non-A1 cow's cheese. This makes goat cheese a good alternative for those who are sensitive to A1 casein and are looking for a more affordable option than sheep cheese.
It is important to note that the cheese-making process can affect the amount of A1 casein in the final product. For example, raw and aged cheeses may be better for digestion, but they can also have health risks and be more expensive. Additionally, the relative content of β-CN A2 in the milk processed can affect the cheese yield, with a higher proportion of β-CN A2 resulting in a lower cheese yield.
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Sheep's milk cheese is more expensive than goat cheese
Another factor influencing the higher price of sheep's milk cheese is the lower milk yield of sheep compared to goats. Goats generally produce more milk than sheep, increasing the availability of goat's milk in the market. The higher supply of goat's milk contributes to more competitive pricing compared to sheep's milk products.
The demand for goat cheese has been steadily increasing as consumers explore alternatives to cow's milk cheese. This growing demand, coupled with the lower supply of goat's milk, has led to higher prices for goat cheese. On the other hand, sheep's milk cheese often occupies a more niche market, catering to those seeking a specific flavour or texture, which can result in higher prices.
Additionally, the seasonality of milk production plays a role in the pricing of sheep's and goat's milk cheeses. Both goats and sheep have longer "drying off" periods than cows due to their hormonal reaction to changing seasons. They stop producing milk when they sense shorter days with less sunlight, preparing for winter. This seasonal fluctuation in milk supply can impact the availability and cost of the final cheese product.
While the A1 casein content in sheep's and goat's milk cheeses may vary according to different sources, it is not the primary factor influencing the price difference between the two types of cheese. The higher fat content, lower milk yield, and market dynamics of supply and demand are the key contributors to sheep's milk cheese being more expensive than goat cheese.
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Goat milk is an A2 milk
Milk is a great source of protein, and one of the most common milk proteins is casein. Casein itself comes in several forms, including beta-casein, which is the most common type of casein. Beta-casein comes in different forms, including A1 beta-casein and A2 beta-casein.
Regular cow's milk contains both A1 and A2 beta-casein, whereas goat milk only contains A2 beta-casein, making it an A2 milk. Goat milk is also lower in alpha(s1)-casein, another type of casein that is inflammatory and can cause allergic reactions. The alpha s1-casein protein in cow milk is about 30% of the total protein in milk, while goat milk contains only about 20% alpha s1-casein, and some goat breeds contain as little as 10%.
Since goat milk contains significantly less alpha s1-casein and A1 beta-casein, it is a good alternative for people who are allergic or sensitive to cow's milk. A1 beta-casein is harder for many people to digest and can cause inflammation and other digestive issues. Goat milk is also generally thought to be healthier than cow's milk because it contains far less A1 beta-casein and far more A2 beta-casein, which is easier to digest.
However, it is important to note that the composition of goat's milk can vary between breeds and regions, so the amount of A1 beta-casein and alpha(s1)-casein can differ depending on the specific type of goat milk. Additionally, casein may be present in non-dairy foods and protein supplements as a whitener or thickening agent, so it is important to check nutrition labels to avoid A1 beta-casein if you are allergic or sensitive to it.
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Frequently asked questions
A1 casein is a type of beta-casein protein found in milk. Beta-casein is the most common form of casein, which is a protein found in all dairy, and it comes in several different forms, including A1 and A2 beta-casein.
Cow's milk contains both A1 and A2 beta-casein, whereas goat milk is strictly A2, meaning it does not contain the more problematic A1 protein. Goat milk contains less alpha s1-casein than cow's milk, with only ~20% alpha s1-casein compared to cow milk's ~30%.
A1 beta-casein is harder for many people to digest and can cause inflammation. Goat and sheep milk are generally thought to be healthier than cow's milk because they contain far less A1 beta-casein and more of the easier-to-digest A2 beta-casein.
