Choosing among different milk options on market shelves can be confusing. Protein and calcium values are broadly similar; key differences are mainly in safety, shelf life, and sensitivity of certain nutrients.
Pasteurized Milk
Pasteurized milk is heated around 72 C for 15-20 seconds. Harmful bacteria are reduced while heat-resistant spores may remain. Losses in B vitamins and enzymes are minimal. It generally keeps for about 7-10 days refrigerated and is nutritionally well balanced.
UHT Milk
UHT milk is treated around 135-150 C for 2-5 seconds, eliminating nearly all microorganisms. Shelf life can extend up to about 6 months unopened. Due to heat-related Maillard reactions, small losses in B1 and B12 may occur, and a slight caramelized flavor may develop. It is highly practical for daily use.
Organic Milk
Organic milk comes from cows fed certified organic feed and not treated with routine growth hormones or non-therapeutic antibiotics. It may be sold as UHT or pasteurized. Omega-3 and CLA levels can be modestly higher, though this difference may not always be clinically significant. Cost is usually higher.
Is Raw Milk Recommended?
- Raw milk carries Salmonella, E. coli, and Listeria risk because it is not heat-treated
- It is strongly not recommended for pregnant women, older adults, children, and immunocompromised individuals
- Some hypotheses suggest possible allergy-related benefits, but evidence remains insufficient
- From a safety perspective, raw milk is the least preferred option
Which Milk Should You Choose?
For daily life, pasteurized or UHT milk are both safe and nutritionally adequate choices. Organic milk can be preferred based on personal priorities, but strong evidence for major additional health advantage is limited. Raw milk is not recommended due to food safety risks. For lactose intolerance, lactose-free dairy or fortified plant alternatives may be used.