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I’ve noticed that many Paleo/LC folks who include some dairy in their diets often use Greek/strained yogurt. I strain my grass-fed full fat yogurt and find it is so creamy and rich it is delicious plain w/o added sweetener or fruit. I read awhile back that the whey component of dairy is responsible for its insulinogenic properties… on the other hand, another source implicated casein in insulin spikes! I was crossing my fingers and rooting for whey as that would make my straining out the whey worth the effort…does anyone know which it is?

I was also wondering about all that whey I strain out. I've been throwing it away, but I'm now wondering if I'm diluting the probiotic potency of my yogurt and wasting a good source of nutrition, especially if it is the casein I should be more worried about...

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Excellent question. – Patrik♦ Mar 9 2010 at 2:22

4 Answers

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As with any dairy product, it is best to consume it raw (unpasturized), from pastured cows producing A2 milk.

Regarding casein, research seems to suggest that it has very little impact on blood insulin levels. It rises, but very little.

Regarding whey, this article seems to suggest that it has the most impact on blood insulin levels of the proteins in dairy. This article seems to suggest the same thing. And this one!

If you'd like to utilize the whey you strain out, then I suggest using it a little at a time to make lacto-fermented foods such as pickles or sauerkraut. I also use whey to soak grains overnight for my non-paleo parents when they come to visit and want oatmeal. The acid environment neutralizes the phytic acid in the grains.

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thanks- guess I'll keep straining! Although, the linked articles suggest that the insulin rush from whey is a good thing: more insulin to deal with glucose from a high carb meal... but wouldn't this just add extra insulin to an already exaggerated response? – Sandra Mar 10 2010 at 7:07
The article suggested that the insulin rush is good, I think, because the article is likely written by 'Conventional Wisdom' thinkers who don't think that carbs are bad. But we know that insulin will cause our bodies to store fat and do other undesirable things. So if I've eaten carbs and fat together (dairy!), and I have an insulin rush, all that food is gettin' stored as fat! So to speak. – gilliebean♦ Mar 10 2010 at 16:55
It is not insulin per se that is the issue, it is chronically elevated insulin that is the issue. This is a fundamental misunderstanding in the paleo/low carb community. Also, AFAIK it is extremely difficult to get A2 milk w/certainty short of having the animal tested. – Michael Mar 11 2010 at 23:55
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 whey protein is the anti-carcingenic balance to casein's carcinogenic effect. cholesterol-and-health.com/China-Study.html – No more. Mar 30 2011 at 16:40
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 I'm convinced that separating anything into smaller and smaller particals is unhealthy. If milk has fat, casien and whey, just drink it raw and fresh, you will be healthier for it. The more processing, the worse it gets. Dried and powdered anything is not a very good food. Maybe in emergencies its ok, but as long as there is plenty of fresh food, what's the point of doing all this processing? I should put that question out there. – Claudine Oct 14 2011 at 14:44
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Gee whiz Sandra, the list of things I haven't thought to worry about would fill a book.

I eat the highest fat yogurt I can find and strain it to make it creamier for certain recipes or to eat Iranian style with dinner, and I eat it as is when I am just having a snack.

Sometimes I have saved the whey for a smoothie, or given it to a passing dog, and sometimes I have just dumped it.

In Mexico I am just glad to find yogurt without sugar in it- they even put it in most plain yogurt. This whole nation runs on sugar and masa- scary.

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True, sadly. I'm originally from México and when I go back there every few months I'm reminded of all the sugar everywhere, also for manteca, which used to be actual lard, it's now mostly Crisco or some other trans-fat abomination. Anyway, when I was growing up (in Sonora) it used to be that you could go to the Mercado Municipal very early (5-6am) to buy raw milk, ask for "leche bronca", and with it you can make your own youghurt or cheese. Haven't been to Melaque, is that close to Vallarta? – tremendo Mar 30 2011 at 17:14
And why is it so hard to find coconut oil when the trees are all around you?! Melaque is about 3 to 4 hours south of Vallarta. It's a pretty quiet little village on the ocean, on the same bay as Barra de Navidad. – henny Mar 31 2011 at 0:11
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Most proteins will cause an insulin release to one degree or another. AFAIK, milk proteins aren't particularly special or different in that regard.

In my view, Paleo should be thought of more as high-fat diet than high-protein (or low-carb). With that approach, which type of protein you eat is secondary.

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Protein definitely causes a rise in insulin but the more important measure is the insulin/glucagon ratio. Since glucagon rises with insulin when eating protein the I/G ratio remains unchanged and essentially there is no "insulin response." – Michael Mar 12 2010 at 0:00
The release of glucagon helps prevent hypoglycemia when you eat a protein-rich meal, but it by no means offsets the negative biological effects of insulin. – Rick Kiessig Mar 12 2010 at 0:08
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I've been using it to make tzaziki to serve with my favorite greek grilled chicken and i love the stuff. It's one of my favorite "cheats". I think that it's much heathier than most of the other yogurt out there.

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