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...
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.
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.