rBST-free. Grass-fed. Organic. Dairy milk has many descriptors. On one hand, this is good. More dairy distributors and small farms are offering high-quality dairy products free of antibiotics and growth hormones commonly given to animals.

On the other side, these denominations on labels are confusing. What is grass-fed milk and why is it important? As we know, so much of the vocabulary slapped onto food labels is part of a marketing ploy meant to mislead us. That’s why in our PrimaFoodie Guide to Dairy Milk we’re clarifying the dairy nomenclature.

Defining “Dairy” Milk

These days, “milk” encompasses a wide variety of drinkable goods, including a growing amount of plant-based liquids. In this guide, we’re breaking down dairy milk, which is the liquid that comes from the mammary glands of animals. Naturally high in fat and protein, dairy milk is a staple ingredient for other products that fall into the dairy category, such as butter and yogurt.

Many animals secrete a nutritious liquid from their mammary glands that humans can consume, such as cows, sheep, goats, and camels. We’re not concentrating on the type of dairy milk here; rather we’re clarifying the labeling jargon found on the packages, which mainly describe the most common dairy milk products consumed in the west: milks from cows, goats, and sheep.

Dairy Milk Labeling

Organic

This is a PrimaFoodie must. USDA certified organic dairy milk considers the wellbeing of the diary livestock and the quality of the finished product. This label means the diary animals are allowed to regularly graze on grass (on land that is of at-least a certain acreage), are fed food without chemicals or pesticides, and are not given antibiotic or hormones of any kind (including rBGH hormones) and other potentially harmful chemicals. Also, there are also no additives put into the milk once it’s been secreted.

Grass-Fed

This denomination shares similarities to that of grass-fed meat: the dairy animals are allowed to naturally graze on grass terrain. While grass-fed is ideal, this terminology is sometimes used to mislead. (I.e. the cows may be allowed to graze but are still given hormones.) Always aim for grass-fed to be coupled with “certified organic.”

Raw

Simply put, raw milk has not been pasteurized, which is a heating process that kills bacteria. There are generally two schools of thought when it comes to raw milk. One believes raw milk to be more nutrient-rich as it hasn’t been through any processes that are believed to kill the beneficial good enzymes. (Some people find these enzymes to be beneficial for digesting milk proteins. Also, some of have issues digesting pasteurized milk choose raw.) The other believes raw milk to be potentially risky as it could contain harmful bacteria.

DHA-Added

A member of the polyunsaturated omega-3 fatty acid family, DHA (docosahexaenoic acid) is an essential nutrient. Research shows DHA to be particularly beneficial for healthy eyes and cognitive health. Milk that is DHA-added has had this nutrient included after it’s been milked from the animal.

A2 Milk (also called A1-free milk)

A2 dairy milk comes from cows that only produce the A2 protein, which many feel is easier to digest. Some background: Cows produce two types of proteins that are found in milk—A1 and A2. While every person is different, digestion issues related to dairy are commonly linked to the A1 protein. (Intolerance is also commonly linked to lactose, milk’s natural sugar, but that is a separate issue.) Some farmers have bred the A1 out of their cows so the dairy they now produce exclusively has the A2 protein.

rBST-Free

This is a genetically-altered synthetic hormone given to dairy cows to up the body’s natural production of milk. rBST stands for recombinant bovine somatotropin (bovine somatotropin is a naturally occurring hormone in cows, so the “r” denotes the human-made version of this, which was originally created by Monsanto.) In the early 1990s, the FDA approved the use of rBST and did not mandate that dairy manufacturers provide any mention of this on their labels. The use of rBST is contested, as is whether the labeling of rBST-free should be permitted. The European Union, including many other nations, ban the use of rBST in dairy cows. Our take? Go certified organic, which means rBST-free, or—at minimum—look for rBST-free.

PrimaFoodie-Approved Dairy Milk Companies:

We always recommend first sleuthing your local farmers’ market and cooperative market for organic dairy farmers in your area. When this isn’t an option, the following brands are more readily available in local markets, each of which follow strict hormone-free, humane, organic standards:

RAW Farm Raw Dairy Products (previously called Organic Pastures)

Strauss Family Organic Creamery

Alexandre Family Farm

Maple Hill Organic Creamery

Lifeline Farm

It’s common to toss around expressions like grass-fed, non-GMO, or pasture-raised. While these food designations stand for an important movement, they can be confusing and easy to misconstrue. In some cases, the actual meaning of a term is so murky that a closer look unveils it’s really nothing more than cryptic marketing jargon. And while the USDA may mandate criteria for certifications, some requirements are weak, which leaves many loopholes for producers to jump through.

This all siphons down to the crux of a huge issue: The rules in the US are laxed, which means we have to continuously ask questions and push for food-system change. One place to start is to shop from conscious companies that put human health and the welfare of animals over profits. Finding these companies requires consistent vetting, which gets easier with an understanding of the common food designations.

This glossary is meant to be bookmarked for quick reference for when you’re shopping. Since the food world is gigantic, we’re breaking this guide into sections. First up: meat and poultry.

Grass-fed

Grass-fed pertains to ruminate domestic animals—cows, bison, goats, sheep—and pigs. It means the animals have been fed grass, which, as grazers, is their natural means of sustenance. The term seems rather clear, but it is common for animal proteins to be marketed and sold as grass-fed while other underlying conditions for how the animal was treated or fed go unmarked. (For instance, this could include beef cows that were fed grass their entire lives except for the last few months when they were fed grain or other substances to fatten them.) Employing the term grass-fed is also a common way for companies to up the prices on their meat without truly following through on other good measures. To ensure the meat is of the best quality, and the animal was raised humanely, grass-fed should be coupled with other modifiers such as certified organic (to ensure the grass the animal grazed on wasn’t laden with pesticides), grass-fed and finished, pasture-raised, and humanely raised. To further vet, look to third-party certifications, such as from the American Grassfed Organization. This non-profit is vigilant in making sure the animals were allowed to graze in an open grass field, were never put in feedlots, and were never given hormones or antibiotics. (The AGO does not monitor if the animals were humanely slaughtered.)

Organic

The USDA Organic label means that the meat and poultry comes from animals that were fed certified organic food (this can include both grass and grains), were allowed to ruminate and graze in an open outdoor pasture (no feedlots), and were never given antibiotics or hormones. This label also takes into consideration methods put into place that help to honor and conserve natural farming ecosystems. It does not include a mandate that the animals were humanely slaughtered.

Grass-fed and Finished

This means that the cow, bison, lamb, or pig was fed grass its entire life, up to the last day before it was butchered.

Antibiotic-free:

This claim is also sometimes seen as “no antibiotics ever” and “raised without antibiotics.” It means that the meat or poultry comes from animals that were not given antibiotics while they were raised. The USDA provides a verification for the modifier antibiotic-free, but it is important to note that this only pertains to antibiotics and not hormones or other potential drugs.

Hormone-free

This signifies that the meat or poultry comes from animals that were not injected with hormones while they were raised. Similar to antibiotic-free, this only pertains to hormones and not antibiotics or other potential drugs.

Pasture-raised

All animals, including those raised for human consumption, should be granted lives filled with respect and decency—and this means allowing them living quarters that mirror their natural worlds. Ruminate animals need space to roam and graze. Pasture-raised means that the animals were able to roam on pasture during the grazing season. But, once again, this can be tricky: Pasture-raised does not necessarily mean their sole food source was grass.

Free-range

Free-range pertains to poultry but, in many ways, it is similar to some of the designations used for beef and other meats. This indicates that the fowl was able to roam freely, most likely outdoors, rather than forced to stay in a cage. It is important to note, however, that this may not necessarily mean the bird was able to freely roam its entire existence. We also question the quality of the space: Was it generous? Airy? Well-kept? Various outside certifications mandate that free-range means access to a certain amount of outdoor space. The Humane Society of the US specifics this be at least 1.8 feet per hen that offers the ability to “nest, perch and dust-bathe.”

Cage-free

Another term that pertains to poultry and the welfare of the animal. As the designation suggests, cage-free means hens raised outside of cages. However, it does not mean that they had the ability to freely roam or that they had access to the outdoors.

Non-GMO

This means the meat or poultry comes from animals that were not fed any genetically modified grains or substances (i.e. corn, alfalfa, or soy). To ensure the validity of this claim, look for the Non-GMO Project certification, a small orange butterfly, on the label. This means the producer met the standards mandated by the Non-GMO Project organization, a non-profit that pushes for greater transparency in the food system and the eradication of genetically modified foods.

Deciphering the best option is a matter of choosing what is most important to you, whether that means the treatment of the animals, the quality of the meat, the farming impact on the environment, or all. To ensure a claim is not a vapid statement, it is best to look for third-party certifications and other modifiers like “100-percent” to know the designation accounts for the animal’s entire life after it was weaned. We find the most encompassing options to be certified grass-fed or certified organic. With that said, we all have to continuously fact-check and vet—that is, until the day that the only choice on the market is the healthiest, 100-percent humane and ecological option.

The PrimaFoodie Guide to Dairy Milk