Goat milk is the most used dairy in the world. Its consumption level is so high that it has almost 65-72% of the global dairy consumers. It is also because of the ease of keeping goats compared to cows. It is especially true in the case of developing countries where there is a lack of resources for the general population. Moreover, goat milk has good calories, proteins, and fats. Therefore, most people prefer goat milk over cow milk.
What distinguishes goat milk from other forms of milk is its thickness and creaminess. It has numerous health benefits too. For example, it is easier to digest, has less risk of causing milk allergies, and promotes better heart health.
If you plan to bring it to your diet or already have it, you need to know everything about goat milk.
Cow Milk vs Goat Milk
Based on various factors, let’s figure out the differences between cow milk and goat milk.
Goat milk is slightly sweeter than cow milk. But, it depends on the different processing, packaging, and pasteurisation techniques. Its distinct delicacy flavours make it a preference for goat milk products.
Goats convert the carotene in their diet to vitamin A more efficiently. As a result, milk, cream, and butter produced by goat milk are whiter. During its processing, the colour of cheese made by goat milk gets a classic yellow hue.
Milk produced by five to ten goats equals the milk produced by one cow. Fat globules in the goat milk remain suspended instead of staying on the top. Therefore, a cream separator is required to extract its cream.
The smaller fat globules in goat milk lead to a smaller and softer curd. That is because it enables digestive enzymes to break it down more rapidly. It also has higher levels of short and medium-chain fatty acids. As a result, it renders a faster and easier digestion process.
The presence of sugar in milk is called lactose. Lactose intolerance causes mild to extreme discomfort. Goat milk has less lactose than cow milk, making it a better option for people with mild lactose sensitivities.
Alpha S-1 Casein commonly causes milk allergy. It is a physical reaction to one or more of the proteins within the milk. However, there have been cases where people allergic to cow milk have tolerated raw goat milk as a substitute.
The differences in the nutritional information of goat milk and cow milk are:
A cup of goat milk has:
- Calories- 170
- Protein- 9 grams
- Fat- 10 grams
- Carbohydrates- 11 grams
- Sugars- 11 grams
- Cholesterol- 25 milligrams
Benefits of Goat Milk
Here are the 10 health benefits of goat milk
1. Good for Skin
According to research, milk is an active ingredient for improving skin conditions. For example, it helps reduce acne and blackheads. In addition, it helps moisturise, smoothen, and whiten your skin.
The benefits of goat milk for your skin go beyond the general skin benefits of milk. Goat milk and human skin have the same skin pH. It means that when you use goat milk to cleanse your skin, it does not disturb the skin’s natural microbiome or acid mantle. So, if you have sensitive skin issues like psoriasis or eczema, goat milk will help immensely.
Goat milk has lactic acid and fatty acids, which repair the skin barrier. As per research, the low alpha hydroxy acids (AHA) concentration in goat milk helps hydrate, gently exfoliate and treat sun-damaged skin. In addition, it contributes to noticeably softer skin. They also have probiotics to encourage the growth of normal skin flora.
2. Promotes a Healthy Weight Gain
A healthy weight lowers the risk of heart disease, stroke, diabetes, and high blood pressure. Furthermore, it also prevents the chance of contracting cancer. Compared to other milk types, goat milk has more calories per serving. However, it has a similar nutritional profile to cow’s milk. Therefore, the extra calories lead to a healthy weight gain.
A study suggests that you can use goat milk as an alternative to cow’s milk for rehabilitating undernourished children. So, if you are underweight and aiming to gain weight healthily, you should consume goat milk.
3. Goat Milk is Easier to Digest
The fat globules in goat milk are 20% smaller than cow’s milk. Hence, these are easier to digest. It is also lower in lactose, making it an excellent alternative to cow milk for people suffering from lactose intolerance.
As per a study, goat milk supports smooth metabolism processes and easy digestion. However, more studies are required to examine its impact on appetite and protein metabolism.
4. Increases Platelet Count
Dengue fever’s significant complications are selenium deficiency and a drop in blood platelet count. However, research suggests goat milk may help treat dengue patients by increasing blood platelets. That is because selenium is its main component. In addition, it also helps with the digestive and metabolic utilisation of various minerals present in the body.
5. Goat Milk Helps Prevent Milk Allergies in Kids
Goat milk has a good amount of A2 casein. For example, 100ml of goat milk contains about 3.6 grams of A2 casein. A2 casein has high protein levels, just like human breast milk. Therefore, it prevents inflammatory diseases of colitis and irritable bowel syndrome. Usually, babies are given goat milk as the first source of protein after breastfeeding. That makes them less prone to milk allergies than cow’s milk.
6. Goat Milk Prevents Arteriosclerosis
Arteriosclerosis is a condition where the arteries carrying oxygen and nutrients to and fro the heart and body become thick and stiff. As a result, it restricts blood flow to your organs and tissues.
According to a study, goat milk has a limited amount of xanthine oxidase, an enzyme required to produce uric acid. Xanthine oxidase may cause heart issues on reaching the bloodstream. Hence, less quantity of this enzyme is essential to avoid Arteriosclerosis risk.
7. Prevents Insulin Resistance
An adequate amount of insulin helps balance your blood glucose levels. It also restores the leftover glucose in your liver when your bloodstream has excess glucose. According to research, goat milk prevents insulin resistance. Insulin resistance increases blood sugar levels in the body. As a result, it can eventually lead to type 2 diabetes. It is more problematic because it typically has no symptoms.
8. Helps Reduce Cholesterol Levels
As per a study, goat milk may cause an increase in the biliary secretion of cholesterol. In addition, it leads to a decrease in plasma cholesterol concentration. Moreover, goat milk consumption decreases plasma triglyceride concentration. As a result, it positively affects lipid metabolism, similar to that of olive oil (standard diet). Lipid metabolism synthesises and degrades lipids in cells. It is also involved in the construction of cell membranes.
People with problems like high blood cholesterol should have goat milk. It may help reduce cholesterol levels in the arteries and gall bladder.
9. Prevents Anaemia
Goat milk is rich in calcium, iron, magnesium and phosphorus. Our bodies easily digest and absorb these minerals. As a result, goat milk helps treat nutritional deficiencies such as bone demineralisation. It also fixes iron and magnesium deficiency. It further enhances the ability of the body to use iron. Goat milk boosts the formation of RBCs too. Therefore, patients suffering from anaemia, mal-absorption issues, or osteoporosis should consume goat milk.
10. Naturally Homogenised
Cow milk starts separating if left to settle. But this does not happen in the case of goat milk. It is because of the process of homogenisation. Homogenisation is the process of breaking up fat globules in milk by force. It is to achieve emulsification, the combination of fat and water. It is not necessary during goat milk processing. Hence, it is the healthiest option readily available to us.
11. Help in Environmental Protection
Cows tend to suffer from extreme flatulence due to their digestive process. It comes out as methane, a greenhouse gas that is highly corrosive to the atmosphere and the ozone layer. So, when you raise cows for milk, they indirectly play a significant role in the processes of ozone degradation and global warming. Hence, goat milk production protects us from the harmful effects caused by climate change. So, isn’t it the perfect time to be environmentally friendly?
Best Ways to Use Goat Milk
Given below are the ways you can interestingly use goat milk.
- Goat milk is an excellent replacement for milk products in any recipe.
- You can use it in shakes and smoothies. In addition, it makes the perfect addition to any latte.
- You can add it to overnight oats, creamy soups, and decadent sauces.
- When using it for baking, goat milk is a digestive-friendly substitute.
- You can use the butter extracted from goat milk in frostings and pastries.
- You can create delicious ice creams using goat milk.
Now let’s look at some of the exciting recipes with goat milk.
1. Healthy Green Goat Milk Smoothie
Preparation time- 10 minutes
- Ricotta- ¼ cup
- Goat milk- 1 cup
- Raw, unfiltered honey- 1 tablespoon
- Frozen peaches, nectarines, or mangos- 2 cups
- Spinach- 1 cup
- Ground flax seed- 1 tablespoon
- Almond butter- 1 tablespoon
- Blend all the ingredients.
- As soon as it becomes smooth, stop the blending.
- Serve it well and enjoy.
2. Goat Milk Yoghurt
Preparation time- 40 minutes
- Pasteurised goat’s milk- 2 quarts
- Powdered gelatine- 2 teaspoons
- Plain yoghurt with live cultures- ½ cup
- Yoghurt maker
- Candy thermometer
- Pour ¼ cup of the milk into a small bowl.
- Sprinkle gelatine evenly over it.
- Set it aside to bloom.
- Pour the remaining milk over a large pot and keep measuring the temperature with the help of a candy thermometer.
- Heat it on a medium flame until it reaches 180 degrees Fahrenheit.
- Maintain the temperature for 20 minutes with continuous stirring.
- Let it cool until it is 120 degrees Fahrenheit.
- Then add the gelatine mixture and mix them.
- Let it cool again till it measures 108 degrees Fahrenheit. Then, place it in an ice bath to speed up the process.
- Add plain yoghurt with live cultures as per the instructions on the packaging. Mix it gently.
- Transfer it into quart jars and set them in the water after covering them with lids.
- Incubate it for approximately 5 to 10 hours.
- Refrigerate it and wait for a couple of days for a better taste.
3. Cherry and Goats Milk Coconut Mousse
Preparation time- 20 minutes
Ingredients for Bourbon Cherries:
- Fresh cherries pitted and halved- 2 cups
- Vanilla- 2 teaspoons
- Bourbon- 1 tablespoon (optional)
- Coconut sugar or granulated sugar- 1 tablespoon
Ingredients for goats milk mousse:
- Cold goat cheese- 4 ounces
- Goat’s milk- ½ cup
- Full fat coconut milk- 1 ounce can
- Seeded vanilla bean- 1
- Cherry or strawberry jam- 1-2 tablespoon
- Pure maple syrup for serving- 5-6 tablespoon
- Coconut and chopped chocolate for serving- toasted
- Combine the cherries, vanilla, bourbon and coconut sugar, and toss them well.
- Let it sit at room temperature for 15 minutes.
- Until then, add the goat cheese and goat’s milk to a large bowl.
- Flip the can of cold coconut milk upside down.
- Open it and drain the coconut water for drinking or any other use.
- Mix the coconut cream and vanilla bean seeds in a bowl.
- Whip it for about 3-4 minutes.
- Gently stir the jam and cover the bowl.
- Place it in the freezer for around 10 minutes.
- Divide the cherry bourbon mixture into 5 or 6 glasses.
- Evenly spread the mousse and cover and place it in the fridge for approximately 2 hours.
- Use some coconut, chocolate, and cherry as a topping.
- You can use maple syrup too.
- Enjoy its hard-earned sweetness.
Goat Milk: Precautions and Side Effects
Like any kitchen staple, goat milk can also cause some side effects to your body. The important thing that you need to remember is to avoid raw goat milk consumption. Consumption of raw milk can be the cause of you getting hospitalised. In extreme cases, it may also lead to death. Therefore, it is also essential to check the health of the cattle, the status of milk pasteurisation, and farm hygiene.
Some of the common side effects of consuming raw goat milk are as follows:
- Stomach cramping
- Food poisoning
- Night sweating
- Guillain Barre syndrome
- Kidney failure
You should also refrain from giving goat milk to infants. Similarly, consult your doctor before consuming goat milk if lactose intolerant and experience milk allergies.
It is rich in fats and cholesterol. Therefore, excessive consumption can gain weight and cholesterol levels.
Goat’s milk is full of nutrients. It even has a high nutritional level than cow’s milk. So, it helps us absorb certain nutrients too. It is a more nutritious and natural option for protein, calcium, and fats. These are the reasons for its highest worldwide consumption. By following the precautions and taking care of the possible side effects of having goat milk, you can easily add it to your daily diet. Remember, 200 ml or three servings of goat milk fulfils the individual calcium requirement. So, experience the positive changes it will bring for you.
Frequently Asked Questions (FAQs)
Q. What are the benefits of drinking goat milk?
A. There are several health benefits of drinking goat milk. For example, it promotes a healthy weight, is easier to digest, and benefits your skin. Furthermore, it increases platelet count, prevents milk allergies in kids, and reduces the risk of arteriosclerosis.
Q. Can we drink goat milk daily?
A. Yes, we can drink 200 ml or three servings of goat milk daily. It plays a vital role in the overall development of the body. However, we should avoid overconsumption because it may lead to side effects.
Q. Is goat’s milk heavier than cow’s milk?
A. Yes, goat’s milk is thicker and heavier than cow’s milk. As a result, the milk has a different taste and texture, depending on the milking procedures. However, it contains a similar nutrient profile as cow milk.
Q. What are the side effects of goat milk?
A. Although there are no significant side effects of good quality goat milk, raw goat milk can result in diarrhoea, nausea, and vomiting. They can escalate into hospitalisation and even death.
Q. How much goat milk should I drink a day?
A. You should drink a maximum of 200 ml or three servings of goat milk per day. Overconsumption of goat milk may lead to side effects like unhealthy weight gain and increased cholesterol levels.
Q. Does goat milk cause weight gain?
A. Goat milk can cause weight gain because it contains more calories than cow’s milk. However, it has the same nutrient profile as cow milk. Therefore, it promotes a healthy weight gain.
Q. Is goat milk good for the skin?
A. Yes, goat milk is excellent for the skin as it repairs the skin barrier and makes it soft. In addition, it helps reduce acne and blackheads. It also helps moisturise and hydrate the skin. Furthermore, it encourages the growth of normal skin.
Q. Is goat milk rich in platelets?
A. Goat milk is rich in selenium, responsible for increasing blood platelets. As a result, goat milk can help increase the platelet count, especially during dengue fever. But in rare cases, it may cause bacterial infection.
Q. Can milk increase platelets?
A. Milk contains vitamin K, essential for proper blood clotting. In addition, it is also rich in vitamin B12, necessary for the formation of platelets. As a result, fresh milk helps regenerate blood platelets.
Q. Is goat milk good for a child?
A. Goat milk has a high concentration of minerals and proteins but less folate than a child’s nutritional needs. Therefore, goat milk is not safe for infants under one year. However, goat milk formulas can be healthy for babies and toddlers who have problems in having cow milk.
Q. Can I give goat milk to my 2-year-old?
A. Yes. You can give goat milk to your 2-year-old. It is safe to give goat milk to kids above 18 months. You should just know that goat milk cannot be an alternative to breastfeeding.
Q. At what age can babies have goat’s milk?
A. It is safe to give goat milk to babies only after 18 months. If given before 18 months, the exceptionally high sodium and potassium levels in goat milk can burden a baby’s kidneys. Hence, it can disturb the child’s nutritional balance.
Q. Does goat’s milk raise insulin?
A. Yes, goat’s milk raises insulin to some extent. It helps prevent insulin resistance and thus, raises insulin. In addition, it also decreases glucose tolerance after six weeks of treatment.
Q. What is the best milk for diabetics?
A. Skim milk can be a lower-fat, lower-calorie option for people who are not lactose intolerant. However, people with diabetes should consume cow’s milk for its carbohydrate content. Therefore, it is the best option for people with diabetes. In addition, if a person aims to reduce their carbohydrate intake, they can have almond milk or flax milk.
Q. What is the nutritional value of goat’s milk?
A cup of goat milk has 170 calories, 9 grams of protein, and 10 grams of fat. It also has a good amount of calcium, iron and phosphorus. It is easily digestible, suitable for people with lactose intolerance and has higher levels of beneficial fatty acids.
Q. Does goat milk increase cholesterol?
A. No. People with problems like high blood cholesterol can have goat milk. It may help reduce cholesterol levels in the arteries and gallbladder. In addition, it helps control cholesterol more easily.
Q. Which milk is bad for cholesterol?
A. Whole-fat dairy milk is bad for cholesterol. It is high in saturated fat and cholesterol. Therefore, you should replace it with healthier and low-fat options like 1%milk or skim milk.
Q. What are the disadvantages of goat milk?
A. With so many advantages, goat milk also has some disadvantages. For example, it is not suitable for infants below 18 months of age. In addition, if you consume raw goat milk, it may lead to stomach cramps, dysentery and diarrhoea. In addition, overconsumption of goat milk may lead to unhealthy weight gain.