The Heart of Dairy Farming: Tradition, Innovation, and Nourishment

A Tradition Rooted in Family

Feeding people is often seen as one of the greatest acts of caring for someone else.

Feeding people is often seen as one of the greatest acts of caring for someone else. For many farmers, dairy farming is not just a job, it is a legacy. This is true for my Dad Greg Wolf, a retired fourth generation dairy farmer. Dairy farms are still to this day 97% family owned and operated while contributing nearly $200 billion to the U.S. economy and supporting over a million jobs nationwide. With the rise of corporations factory farming this is extremely impressive! I asked my Dad the question “what is one thing you wish people knew about dairy farming?”. His response was immediate and a clear message “How much actual work, money, skill, knowledge, and dedication it takes to produce milk.” And milk transcends just drinking a glass of milk! It’s used to make our delicious yogurt, cheeses, butter, and much more.

Dairy farming is a tough and often unpredictable job but is a cornerstone of agriculture in this country. At the heart of dairy farming lies a commitment to community in the form of feeding people of this country to help lower food insecurity and enhance nutrition.

Coming from a farming family it was instilled in me from a young age that nutrition is super important. Growing up I was very fortunate to understand where our food actually comes from. After all, I can’t study or practice nutrition as a dietitian without the food itself! I always think about how to start with a strong foundation for my clients and that usually involves whole foods. My Dad says it best “milk is a natural product, no additives or preservatives are added.” I often hear people tell me “well milk is bad because we are the only mammals that drink another animal’s milk” and if we think about it we are also the only mammals that know how to add chia seeds to a nutrient dense smoothie or how to make a delicious grain and greens bowl! Let’s do a deep dive into how milk goes from cows on a farm to our kitchens and the science of why it can be a great nutritionally dense food to incorporate into our diets.

Innovation on the Farm to Our Tables

Modern dairy farming is a remarkable blend of not just tradition but technology too. Advancements like robotic milking systems, precision feeding techniques, and environmentally-friendly manure management practices have revolutionized how farms operate. The U.S. dairy industry accounts for around 3% of total greenhouse gas emissions which is a lot lower than most people think. Recent innovations allow farmers to provide better care for their cows while also improving efficiency and sustainability. In fact, today’s dairy farmers produce more milk with fewer cows than they did just 50 years ago, reflecting major strides in animal care and productivity. More milk is produced today with around 9 million cows than produced in 1944 with 26 million cows through better nutrition provided to the cows, technology of milking systems, and enhanced genetics. Oftentimes cows are milked just once or twice a day for 15 minutes or less. They are working easily less than an hour a day and eating and grazing the rest of the day, sounds pretty great to me!

Let’s answer some of your frequently asked questions about how milk is processed and the differences. I love to begin with a quote from my Dad about the safety of milk in general: “Milk is tested for any possible contamination. It is a perishable product that is handled and processed under very strict guidelines (by local, state, and federal agencies). There are tons of safeguards in place on milk. It is tested on the farm before it is even picked up, then the whole truckload is tested again before it’s pumped into 200,000 gallon holding silos for processing. Then the silos are tested again before pasteurization even takes place and if there is anything wrong even with that amount of milk it will be dumped down the drain.”

Should I be buying organic milk? What is the difference?
- Organic milk is used with no Synthetic Hormones: Cows producing organic milk are not given synthetic growth hormones like rBST or rBGH (which are sometimes used to increase milk production although these hormones do not affect the actual milk quality or nutrition).
  - Extensive reviews by the FDA, World Health Organization (WHO), and American Medical Association have found no risk to human health from consuming milk from rBST-treated cows.
  - rBST is approved for use in the U.S., but not widely used anymore due to consumer demand and retailer preferences. It is banned in the EU and Canada for animal welfare, not human safety (due to the increased risk of the cows developing mastitis).
- Organic Feed: Cows must eat 100% organic feed, which means no genetically modified (GMO) crops and no synthetic pesticides or fertilizers. This is extremely difficult financially for most farmers.
- Pasture Access: Organic standards require cows to graze on pasture for a minimum number of days each year (at least 120 days in the U.S.). Cows on most, if not all, dairy farms have access to a pasture daily year round whether their milk is labeled organic or not.
- Expensive: The cost of paying for organic milk vs conventional is more expensive in the grocery store. It is also extremely expensive for farmers to even pay for the USDA organic certification, sometimes costing more than $16,000 a year in renewal fees alone. Since almost 100% of dairy farms are family owned this can be nearly impossible to pay for.
- Nutritional Differences? Some studies suggest organic milk may have slightly higher levels of omega-3 fatty acids and antioxidants because of grass-fed diets. But overall we typically lean towards other sources of omega-3 foods such as fatty fish, walnuts, chia or flax seeds vs milk in general. The amount of omega-3 content in organic milk is so low the grams of fat are still the same on a nutrition label when comparing organic vs conventional milks. But both organic and regular milk provide similar or the exact same levels of protein, calcium, vitamin D, and other key nutrients. If you tested organic milk and conventional milk you would never see pesticide or fertilizer residue, antibiotics, or growth hormones in either as the cow naturally filters these out!
- See the breakdown nutrients below taken from two popular brand’s nutrition labels, notice they are exactly the same:
  Organic Whole Milk (Organic Valley brand)
  Nutrition Facts (per 1 cup):
  • Calories: 150
  • Total Fat: 8g
  – Saturated Fat: 5g
  – Trans Fat: 0g
  
  Conventional Whole Milk (Maola brand)
  Nutrition Facts (per 1 cup):
  • Calories: 150
  • Total Fat: 8g
  – Saturated Fat: 5g
  – Trans Fat: 0g
What is ultra filtered milk?
- Milk is pushed through (filtered) a membrane with tiny holes which is similar to a stainer The filter separates the milk into: Proteins and nutrients (which stay) and Lactose, sugars, and water (which mostly get removed).
- More Protein: About 50–60% more protein than regular milk.
- Less Sugar: About 30–50% less lactose (natural sugar).
- Naturally Lactose-Reduced or Lactose-Free: Great for people who are lactose intolerant.
- More Calcium: It often has 10–30% more calcium.
- Creamier Texture: Because there’s less water, it feels richer and thicker.
What is ultra pasteurized milk?
- Ultra-pasteurized milk (sometimes labeled UHT milk, for Ultra-High Temperature) is milk that has been heated to a much higher temperature than regular pasteurized milk, usually around 280°F for 2 to 4 seconds. Regular pasteurization heats milk to about 161°F for 15 seconds.
- Kills more bacteria: Almost all bacteria (good and bad) are wiped out through ultra-pasteurization, giving it a longer shelf life: Ultra-pasteurized milk lasts up to 60–90 days unopened if kept refrigerated. Once you open it, ultra-pasteurized milk will last about 7–10 days just like regular milk.
- Slightly affects texture: It can be a bit thinner than regular pasteurized milk.
What’s the big deal about raw milk?
- Raw milk is NOT pasteurized, what does this matter? pasteurization kills 99.999% of harmful bacteria without significantly changing milk’s nutrition and is one of the biggest and most successful public health advances of the last 150 years. It’s one of the biggest public health advances of the last 150 years
- Raw milk can carry dangerous bacteria like: E. coli, Salmonella,
  Listeria, and Campylobacter. These bacteria can cause serious foodborne illnesses, especially for: children, pregnant women, older adults, and people with weakened immune systems.
- Infections from contaminated raw milk can lead to stomach cramps, vomiting, diarrhea, and in extreme cases, kidney failure or even death.
- Some people believe raw milk: tastes better (richer, creamier), has more natural enzymes and beneficial bacteria, and may offer minor health benefits (though studies are inconclusive). But scientifically, any health benefit doesn’t outweigh the risk of bacterial infection and the nutrition profile of raw milk vs pasteurized is the same so you are not missing out on nutrients by pasteurizing your milk.

The Vital Role of Dairy Nutrition

Dairy products are nutritionally dense foods. A single serving of milk provides essential nutrients like calcium, vitamin D, potassium, and high-quality protein. These nutrients are crucial for a strong brain and bones, metabolism, and muscle function. Check out the nutrients we receive from just one cup of milk!

Just one 8-ounce glass of milk provides:

Calcium: ~300 mg (30% Daily Value)
Protein: 8 grams
Vitamin D: 2.5 mcg (15% DV)
Vitamin B12: 1.3 mcg (54% DV)
Phosphorus: 250 mg (20% DV)
Potassium: ~350 mg (8% DV)
Hydration: Milk is about 87% water, making it a good source of hydration as well.

Oftentimes people ask, is all dairy good for me and can I eat however much I want? You may see this often with people suggesting to eat sticks of butter! However, here’s the real breakdown of this fad:

High Saturated Fat Content and Disease Risk: Butter is high in saturated fat, which can raise LDL (bad) cholesterol levels in your blood. High LDL is linked to an increased risk of heart disease and stroke. Diets high in saturated fat over time are associated with higher risks of type 2 diabetes, heart disease, and inflammatory issues.

High Calorie Density with Nutrient Imbalance: Just one stick of butter has about 810 calories and is not diverse in the nutrients it includes so essentially you are mostly just getting a fat source from the amount of calories! It has very few vitamins and no fiber, making it a poor source of balanced nutrition compared to whole foods like vegetables, fruits, or lean proteins that we would want to include within those 810 calories.

Potential for Digestive Issues: Eating large amounts of fat at once can overwhelm your digestive system, causing nausea, bloating, or diarrhea.

Moderation is key — a little butter can fit into a healthy diet, but eating whole sticks definitely isn’t recommended for good health!

There are tons of other delicious sources of dairy that can contribute more nutritional benefits! Take parmesan cheese for example, a great high protein cheese that is also high in calcium as well. Fun fact: milk and dairy products supply approximately 70% of the calcium needs of the U.S. population. Greek yogurt is another great example of a delicious protein source and is also an excellent source of probiotics. These probiotics have amazing health benefits for our gastrointestinal health by feeding the good bacteria in our gut. Plus you are going to get a great serving of fortified calcium and vitamin D for strong bones too.

What is one of the most common myths about milk? That dairy causes acne! Where does this come from and what are the facts?

What science says:
- Dairy doesn’t cause acne for everyone and it’s difficult to pinpoint dairy as the true cause for acne if someone does feel it flares their acne.
- Some studies suggest a link (specifically with skim milk) but are not conclusive.
- Other factors like genetics, hormones, overall diet, stress, and skincare play bigger roles.
Important Points to Consider:
- High intakes of sugar and processed foods may play a larger role in acne than dairy.
- Cutting out dairy won’t guarantee clear skin.
- If someone does feel that dairy is causing acne it can be a glucose spike from milk that triggers insulin like glucagon. This glucagon can increase acne in people that are prone. We encourage lower sugar milk products like cheese and yogurt.

Dietary changes can help improve acne and working with a dietitian and dermatologist can help you better find the root cause and appropriate treatment.

Take the Knowledge with you

Dairy farming is a story of dedication, innovation, and a deep-seated respect for the land and animals. It connects our past with our present and nourishes our bodies and communities alike. The next time you pour a glass of milk or savor a slice of cheese, take a moment to appreciate the hardworking families, technology, and science behind every drop and every bite. Hopefully after reading through this you have gained an increased wealth of knowledge not only about how our dairy is made from but how to safely consume them for their amazing health benefits too!