The dairy discourse: Raw milk, the oat debate, and all the online calcium fads

We spoke to our nutritional lifestyle coach, Marta Decarli, to finally determine which milk is truly the cream of the crop for our health and wellbeing. 

We can’t seem to escape the dairy discourse. Milk is a staple for UK households, from a humble splash with cereal to opting for a 10p extra social status symbol at the local coffee shop. And as alternative milk is a preferred choice for many, the circulation of false or misleading information surrounding our dairy choices is becoming a popular topic of debate. 

“There are hidden dangers in alternative milk you have to watch out for,” says @tonichealth on TikTok. “Who was going to tell us that oat milk is bad for you?” says one user; “I bring raw milk to the coffee shop”, says another. Commenters defend the OG cow’s milk, whilst others mock them for not researching their dairy properly. But realistically, with the amount of confusing information out there, it’s hard to whittle down what the core of the dairy debate is really getting at. 

Are we being sold another clickbait fad to supposedly ‘better’ our health? Are we missing out on a milk that is truly good for us? How do we know which is best for our lifestyle, diet, and body? Do we even need milk in our diets anymore? 

As creators compare micronutrients and flaunt their preferred dairy lifestyle, we are getting to the core of what this all really means with our nutritional lifestyle coach, Marta Decarli. After all, we can’t deny the essential power of milk in our diet, and understanding the environmental impact, personal effect on our health, and all the different hidden dairy products in our meals can help shape your take on the big dairy debate. 

What is raw milk?

Marta Decarli: Raw milk is milk that comes directly from animals—typically cows, goats, or sheep—and has not undergone pasteurisation, the heat treatment process designed to kill harmful bacteria. Unlike conventional milk found in most supermarkets, raw milk retains its natural enzymes, beneficial bacteria (probiotics), and full-fat content in its unaltered form. As a Nutrition and Lifestyle coach, I believe it’s essential for individuals to understand both the potential benefits and risks, and to make informed choices based on their own health needs, immune resilience, and the quality and safety standards of the farm they’re sourcing from.

Why is it good/ bad for you?

MD: Advocates of raw milk often highlight its potential health benefits, such as improved digestion and better nutrient absorption, especially due to the presence of enzymes like lactase. However, because it isn’t heat-treated, raw milk also carries a higher risk of containing pathogens like E. coli, Listeria, or Salmonella, which is why its sale is restricted or heavily regulated in many countries.  

Why are people seeking to buy and promote raw milk online?

MD: I believe that the growing interest in raw milk online reflects a broader shift toward natural, less-processed foods and a desire to reconnect with traditional ways of eating. Many consumers believe raw milk offers health benefits that pasteurised milk lacks, such as improved digestion, better tolerance for lactose, a richer nutrient profile, and live probiotics that support gut health. Some people also report fewer sensitivities when consuming raw milk compared to standard dairy, especially from grass-fed or A2-producing animals.

Online communities have amplified this movement, creating spaces where enthusiasts share anecdotal benefits, source recommendations, and even grassroots campaigns supporting food freedom and consumer choice. At the same time, mistrust in industrial food systems and government regulation has driven some people to seek out alternative food sources they feel are more transparent or aligned with their health values.

As a Nutrition and Lifestyle coach, I encourage curiosity but also caution—raw milk isn't risk-free, and safety varies widely depending on sourcing, handling, and the health of the animal. It's important for consumers to be informed, to source from reputable farms with high hygiene standards, and to assess whether raw milk truly supports their individual health goals.

What makes it different to regular milk?
MD: The key difference between raw milk and regular (pasteurised) milk lies in processing. Regular milk undergoes pasteurisation—a heating process that kills potentially harmful bacteria—and is often homogenised to give it a uniform texture and shelf life. This processing can reduce or deactivate certain enzymes, beneficial bacteria, and some heat-sensitive nutrients.

Raw milk, on the other hand, is unprocessed and consumed in its natural state. It retains its original enzymes, such as lactase, which some claim helps with digesting lactose. It also contains naturally occurring probiotics and fat-soluble vitamins like A and K2 in higher quantities, especially when sourced from grass-fed animals. The fat in raw milk is not homogenised, so it separates naturally, forming a cream layer on top.

However, the lack of pasteurisation also means raw milk carries a higher risk of foodborne illness if not produced and handled safely. That’s why its sale is tightly regulated in many regions.

From a nutritional and functional standpoint, raw milk is different because of what it keeps and what it risks, by avoiding industrial processing.

What does regular milk do for the body?

MD: Regular milk is a nutrient-dense food that provides a range of essential nutrients the body needs for growth, repair, and maintenance. It’s a rich source of high-quality protein, which supports muscle health, as well as calcium, phosphorus, and vitamin D (when fortified), which are all crucial for bone strength and development. Milk also provides B vitamins, particularly B12 and riboflavin, which help with energy metabolism and red blood cell production.

For most people, regular milk can be a convenient and affordable way to meet their daily nutritional needs. However, not everyone tolerates it well—some individuals experience bloating, gas, or digestive discomfort due to lactose intolerance or sensitivity to certain milk proteins.

In my work as a Nutrition and Lifestyle coach, I often help clients assess whether regular milk supports or disrupts their well-being. When tolerated, it can be part of a balanced, whole-food diet. But for those who are sensitive, there are plenty of other ways to meet calcium and protein needs without relying on standard dairy.

There is a lot of discourse surrounding oat milk now being ‘bad for you’ (to use TikTok clickbait language), and it would seem almond, soy etc, are also now getting a bad rep.

Where did this idea come from? What is good/ bad about dairy alternatives?

MD: The backlash against popular dairy alternatives like oat, almond, and soy milk seems to stem from a mix of online nutrition trends, misinformation, and the cyclical nature of wellness discourse—especially on platforms like TikTok, where nuance often gets lost in favour of viral soundbites. What was once praised as a "clean" or "plant-based" choice is now under scrutiny, often due to oversimplified narratives around blood sugar spikes, additives, or environmental impact.

Take oat milk, for example. It gained popularity for being creamy, allergen-friendly, and sustainable. But more recently, it's been criticised for its higher carbohydrate content and its potential to spike blood sugar, particularly if it's sweetened or contains added oils. Almond milk has come under fire for being low in nutrients and water-intensive to produce. Soy milk, once the go-to, has faced controversy due to concerns about phytoestrogens, despite most research showing it's safe and even beneficial for most people.

The truth is, no one-size-fits-all answer exists. What’s “good” or “bad” depends on the context of the person consuming it. Unsweetened, minimally processed plant milks can be a great option for those with dairy intolerances, ethical considerations, or dietary preferences. But it’s also important to check labels—many commercial plant milks contain gums, oils, added sugars, and flavourings that may not suit every individual, especially those managing gut health, insulin resistance, or inflammatory conditions.

What milk do you drink/ think is a good addition to your diet?

MD: Personally, I drink almond milk—mainly because it suits my digestion, it’s light, and it fits well into my overall diet and lifestyle. I look for unsweetened versions with minimal ingredients—ideally just almonds, water, and perhaps a little sea salt—because many commercial brands can contain added sugars, oils, or thickeners that don’t always sit well with everyone. 

When recommending milk options to clients, I take an individualised approach. For someone who tolerates dairy well and wants the full nutritional profile, organic or grass-fed milk, or even fermented options like kefir, can be great additions. For those with lactose intolerance, gut sensitivities, or ethical reasons for avoiding animal products, fortified plant milks—like almond, soy, or oat—can provide a convenient alternative, especially when chosen mindfully.

The best milk is one that supports your digestion, complements your nutritional needs, and aligns with your values. Trends come and go, but how your body responds is the most important marker.

How do you consume your dairy/ alternatives?

MD: When it comes to almond milk, I mainly use it for smoothies and porridge or overnight oats. I use whole milk when I bake or make pancakes for breakfast because it's a great source of calcium for my toddler – I love a good Greek yoghurt too, occasionally. 

In regards to cheeses, we don't consume much in our household, but I would say my top favourites are: 

Goat’s cheese - easier to digest than cow’s milk cheese for many people due to its lower lactose and different protein structure. It’s also rich in calcium and has a tangy, satisfying flavour in small amounts.

Feta - traditionally made from sheep’s or goat’s milk, feta is lower in fat and calories than many cheeses and naturally contains probiotics that support gut health, especially if it's unpasteurised and traditionally aged.

Parmesan (Parmigiano-Reggiano) - a hard, aged cheese that’s naturally low in lactose, high in protein and calcium, and packed with umami flavour—so a little goes a long way.

Cottage cheese - high in protein and lower in fat (depending on the variety), it’s a great option for muscle repair and satiety, especially for those looking to support weight loss or balanced blood sugar.

Ricotta - made from whey rather than curds, ricotta is rich in protein, especially the amino acid leucine, which supports muscle maintenance.

We also love a good buffalo mozzarella on our pizza!