Struggling to choose which milk is right for you? We get it—grocery shelves are stocked with dozens of cartons claiming to be “milk.” Almond milk, oat milk, soy milk, hemp milk… milk made from peas? But let’s be honest—none of these come close to the original. There’s only one real milk, and it comes from animals. Period.
Here’s our no-fluff breakdown of the milk aisle: what fuels you, what fails you, and why going raw (with dairy) is the most nutrient-dense choice you can make.
✅ RAW MILK: The Gold Standard
Unpasteurized raw milk from healthy, grass-fed cows is the king of milks. It’s milk in its most natural, bioavailable form—untouched by high heat or processing, teeming with live enzymes, probiotics, fat-soluble vitamins, and immune-supporting compounds. It’s a full-spectrum food.
Raw milk contains lactase (the enzyme that helps break down lactose), which is why many people who are “lactose intolerant” do just fine drinking it. The fats are unoxidized, the proteins are whole and digestible, and its calcium, magnesium, and phosphorus are ready to go to work supporting your bones, teeth, and nervous system. Bonus: it actually tastes like something real.
⚠️ PASTEURIZED MILK: The Middle Child of Dairy
Is it better than oat milk? Sure. But let’s not kid ourselves—pasteurized milk isn’t perfect. The heating process destroys the very enzymes that help you digest it. It also significantly reduces vitamin content. One review found that pasteurization can degrade up to 66% of vitamin C and over 50% of B12 content (MacDonald et al.). Add in the denatured proteins and it becomes harder for the gut to handle—especially in people with sensitive digestion.
While still a whole food, pasteurized milk has been stripped of much of what makes raw milk a living, nutrient-dense powerhouse. If raw milk is a symphony, pasteurized milk is elevator music.
❌ PLANT “MILK”: The Impostors
Let’s call it what it is—plant milk is bean juice, nut water, or grain sludge. It’s not milk, and your body knows it.
Most plant-based milks are ultra-processed, nutritionally empty liquids trying to mimic the real thing. Manufacturers know this, which is why they fortify them with synthetic vitamins like D2 and calcium carbonate. But synthetic nutrients are poorly absorbed and often require the liver to detoxify and eliminate the excess. What’s more, many of these “milks” contain inflammatory seed oils, gut-damaging gums and emulsifiers, table salt, and refined sugars.
Let’s break it down:
1. Key Ingredient in Plant Milk Linked to Colon Cancer
Many nut and grain milks use carrageenan or carboxymethylcellulose (CMC) to thicken and emulsify their product. These are not benign. A 2022 study published in Gastroenterology linked CMC to disruptions in gut microbiota and a heightened risk of inflammation, which is implicated in colon cancer development (Chassaing et al.).
2. The Emulsifier CMC Is a Gut Wrecker
CMC doesn’t just make oat milk creamy—it changes your gut. Research shows that CMC can erode the protective mucus layer in the colon, cause dysbiosis, and increase intestinal permeability (aka leaky gut). Not ideal when you’re trying to avoid chronic disease (Chassaing et al.).
3. Oatly Oat Milk Ingredient Breakdown
Ever looked at what’s in Oatly? You’re drinking water, oats (sprayed with glyphosate), rapeseed oil (yes, seed oil), dipotassium phosphate (a lab-made stabilizer), calcium carbonate (chalk), synthetic D2, synthetic B12, and “natural flavors.” It’s a chemical cocktail pretending to be wholesome.
4. When You Drink Plant Milk But Your Girl Drinks Real Milk
Let’s be real: masculinity and micronutrient density go hand in hand. Animal foods provide the testosterone-supporting fats and minerals that plant milk will never touch. Raw milk fuels strength, stamina, and fertility. Your girl knows what’s up.
❌ ULTRA-HIGH TEMPERATURE (UHT) MILK: Shelf Stable, Nutrient Dead
UHT milk is zapped at 280°F or higher to extend shelf life. Sounds convenient… until you realize this level of heat obliterates nearly all beneficial bacteria, denatures proteins beyond recognition, and creates advanced glycation end-products (AGEs) that can spark inflammation. UHT milk is harder to digest and stripped of much of its nutritional value. Your body sees it as a dead food—and responds accordingly.
5. Raw Milk vs. Other Milks: Nutrient Breakdown
Pasteurization alone can lead to massive losses:
| Nutrient | Raw Milk | Pasteurized Milk | % Loss |
|---|---|---|---|
| Vitamin C | 100% | 25-34% | ~66% |
| Vitamin B12 | 100% | 35-50% | ~50% |
| Folate | 100% | 42-54% | ~50% |
| Enzymes (Lactase, Lipase) | Active | Destroyed | 100% |
Raw milk delivers live nutrients in their whole form. Pasteurized milk is a shadow of the original.
6. “But Raw Milk Is Dangerous!”
That’s the line you’ve heard, right? Here’s the truth: raw milk from healthy, pastured animals and clean dairies is extremely safe. In fact, outbreaks linked to raw milk are exceedingly rare and usually stem from poor sanitation—not the milk itself. Statistically, you’re more likely to get sick from raw spinach or deli meat (Robinson et al.). When sourced responsibly, raw milk is safer than most people think—and far more nutrient-dense than most realize.
7. Raw Milk Is Superior to Pasteurized: Here's Why
In addition to retaining vitamins and minerals, raw milk maintains its bioactive compounds like immunoglobulins, lactoferrin, and live probiotic strains. These support immune function, gut health, and even nutrient absorption. Pasteurization destroys most of these compounds, leaving behind a sterile, nutritionally compromised product.
8. Raw Milk Is ALIVE – Just Look Under the Microscope
Raw milk is teeming with microbial life. Under a microscope, you’ll see movement—enzymes, beneficial bacteria, and intact fat globules. This is living food, the kind our ancestors thrived on. Pasteurized milk, on the other hand, is inert. Flat. Lifeless. What do you think your body responds better to?
The Takeaway
There is only one real milk—and it does not come from nuts, oats, or peas. Plant milks are industrial products loaded with inflammatory oils, synthetic nutrients, and gut-disrupting emulsifiers. Pasteurized milk is a step up, but it pales in comparison to the vitality and nutrient density of raw, full-fat, grass-fed dairy. If you want to nourish your body like your ancestors did—go raw. Your gut, hormones, brain, and immune system will thank you. And once you taste the difference, there’s no going back.
References:
- Chassaing, Benoit, et al. "Dietary emulsifier consumption alters gene expression in the mouse colon and induces changes in the microbiota that are associated with inflammation." Gastroenterology, vol. 162, no. 4, 2022, pp. 1091–1102.e10. https://doi.org/10.1053/j.gastro.2021.11.008.
- MacDonald, L. E., et al. "A systematic review of the nutrient content of pasteurized versus raw milk." Nutrition Reviews, vol. 69, no. 12, 2011, pp. 728–743. https://doi.org/10.1111/j.1753-4887.2011.00424.x.
- Robinson, Timothy P., et al. "Risks associated with consumption of unpasteurized milk and raw milk products: A systematic review and meta-analysis." Food Control, vol. 90, 2018, pp. 321–331. https://doi.org/10.1016/j.foodcont.2018.02.005.