Health Benefits of Goat Milk Heart and Digestive Health

Goat milk is a staple in many countries such as Bangladesh, Pakistan, and Turkey, though it is less common in the United States. It is nutritionally similar to cow’s milk, providing protein, fat, calcium, and vitamin D. However, studies suggest that goat milk may offer superior benefits for heart health and digestion compared to cow’s milk.

May Protect Heart Health

High cholesterol is a major risk factor for heart disease and stroke. Goat milk has been found to be more effective than cow’s milk in promoting cholesterol excretion, thus potentially lowering blood cholesterol levels.

In addition to cholesterol management, goat milk may help reduce blood pressure. The type of casein found in goat milk can produce peptides that function like ACE inhibitors, medications that help relax blood vessels and lower blood pressure.

Furthermore, the ratio of omega-6 to omega-3 fatty acids in goat milk aligns with the recommended levels for heart disease prevention. Goat milk also contains antioxidants that combat oxidative stress, further protecting cardiovascular health.

Promotes Bone Health

Goat milk is an excellent source of nutrients essential for bone health, such as calcium, vitamin D, and phosphorus. One cup of goat milk provides 25% of the daily value (DV) for calcium, which is crucial for maintaining bone density and preventing osteoporosis. Fortified goat milk offers 15% of the DV for vitamin D, aiding calcium absorption.

Phosphorus, another key nutrient in goat milk, makes up 22% of the DV per cup. It works in tandem with calcium to support the structural integrity of bones and teeth.

Easier to Digest

Many individuals who find cow’s milk hard to digest may tolerate goat milk better. Although goat milk contains lactose, it has higher levels of short and medium-chain fatty acids compared to cow’s milk. These fatty acids are easier to digest, and the smaller fat globules in goat milk further enhance its digestibility.

This makes goat milk a beneficial option for people with malabsorptive conditions such as gallstones, cystic fibrosis, steatorrhea, or those who have undergone intestinal resection. Additionally, goat milk can serve as a carrier for probiotics, promoting a healthy gut microbiome, and contains oligosaccharides that function as prebiotics, nourishing beneficial gut bacteria.

Nutrition of Goat Milk

Goat milk is comparable to cow’s milk in terms of protein and lactose content. An 8-ounce cup of goat milk contains:

• Calories: 168
• Fat: 10 grams
• Sodium: 122 milligrams
• Carbohydrates: 11 grams
• Protein: 9 grams
• Potassium: 498 milligrams (11% DV)
• Phosphorus: 271 milligrams (22% DV)
• Calcium: 327 milligrams (25% DV)
• Vitamin A: 139 micrograms RAE (15% DV)
• Vitamin D: 3.2 micrograms (15% DV)

In addition to being rich in calcium, vitamin D, and phosphorus, goat milk is a good source of potassium and vitamin A, which is vital for eye health.

Risks of Goat Milk

In the dairy aisle, you will find numerous milk alternatives such as almond, oat, cow, goat, cashew, soy, and pea milk, each with unique nutritional profiles and health implications.

Goat milk’s protein and lactose content is similar to cow’s milk, with minor differences in fat content and mineral concentrations. These variations are unlikely to significantly impact health. However, compared to non-dairy alternatives like oat or almond milk, goat milk is much higher in protein. For those seeking a non-dairy, high-protein milk, soy or pea protein milk are good options.

When purchasing goat milk, it’s important to choose pasteurized products to avoid the risks associated with raw milk, which can contain harmful pathogens. The FDA recommends consuming only pasteurized milk.

People with a cow’s milk allergy should be cautious, as over 90% of these individuals also react to goat milk proteins. While recent research indicates that the casein in goat milk might not provoke the same allergic response as cow’s milk, those with milk allergies should still proceed with caution. Additionally, goat milk contains lactose, which can cause digestive issues for those with lactose intolerance.

Tips for Consuming Goat Milk

Goat milk can be enjoyed in various ways, similar to other types of milk. Here are some suggestions for incorporating goat milk into your diet:

• Drink it plain
• Pour it over cereal or granola
• Add it to coffee
• Enjoy goat milk yogurt with fruit and granola
• Blend it into smoothies
• Use it in savory dishes like mashed potatoes, curry, or mac and cheese
• Make cajeta, a caramel sauce made with goat milk

In summary, while goat milk may not be as popular in the United States, it offers numerous health benefits, particularly for heart and bone health, and is easier to digest for some people compared to cow’s milk.

A Quick Review

Goat milk is a nutrient-rich alternative to cow’s milk, offering benefits for heart health and digestion. It’s packed with calcium, vitamin D, and phosphorus, supporting bone health. Goat milk helps manage cholesterol levels and blood pressure due to its unique casein and fat composition. Easier to digest than cow’s milk, it’s a good choice for those with certain digestive issues. However, it contains lactose and may not be suitable for those with lactose intolerance or cow’s milk allergies.