Dairy: Why Quality Matters (Especially for Hormones & Blood Sugar)

Feb 24

3 min read

Dairy can be a controversial topic in the health world. Not everyone tolerates dairy the same way, and that’s okay! But if you do include dairy in your diet, make sure you’re choosing the best quality possible. Organic, grass-fed, full-fat dairy supports your hormones, balances blood sugar, and gives your body the nutrients it needs—without the unwanted junk. The quality of dairy is what makes all the difference. If you’re struggling with hormone imbalances, blood sugar issues, or just want to feel your best, try switching to higher quality dairy products.

So, let’s talk about why organic, grass-fed, full-fat dairy is the way to go—and what to look for next time you’re shopping.

Hormones in Dairy: Why Quality Matters

Most cows are fed grains (which they aren’t meant to eat), kept in stressful environments, and often given synthetic hormones to boost milk production. This leads to dairy that contains residues of those added hormones, plus a less-than-ideal fatty acid profile.

When you choose organic and grass-fed dairy, you’re avoiding added hormones which can disrupt your own hormone balance, Pesticides and antibiotics that may contribute to gut issues and inflammation, and an unhealthy omega-6 to omega-3 ratio that promotes inflammation.

Grass-fed cows produce milk that’s naturally higher in omega-3s (great for reducing inflammation) and CLA (a fatty acid that supports metabolism and hormone health). Basically, their milk is real food.

Blood Sugar & Dairy: Why Full-Fat is Best

Fat slows down the absorption of lactose (milk sugar), making full-fat dairy a much better choice than low-fat or fat-free versions.

When you strip the fat from dairy the result is a faster blood sugar spike, more insulin release, and a greater chance of cravings and energy crashes. Not ideal if you're dealing with insulin resistance, PCOS, or other blood sugar-related issues.

What to choose instead?

Full-fat milk, yogurt, and cheese (organic & grass-fed)
Fermented dairy like kefir and yogurt (which contain probiotics to support gut health)
Avoid skim and low-fat dairy (it’s often ultra-processed)

Low-Fat Yogurt vs. Full-Fat Greek Yogurt

One of the biggest dairy mistakes people make is grabbing low-fat, flavored yogurt thinking it’s healthy—when in reality, it’s more like a sugary dessert. Most conventional low-fat yogurts have the fat removed and are loaded with added sugars, artificial flavors, and fillers to compensate for the lost texture and taste. This creates a blood sugar rollercoaster, leaving you hungry soon after. On the other hand, full-fat Greek yogurt is naturally lower in sugar, higher in protein, and packed with healthy fats that keep you satisfied, fuel hormone production, and support a healthy metabolism. Plus, Greek yogurt contains probiotics to nourish your gut—something most processed, flavored yogurts lack. Always choose unsweetened, full-fat Greek yogurt (preferably organic and grass-fed) for the best benefits. If you need a touch of sweetness, add fresh fruit or a drizzle of raw honey or maple syrup instead of buying pre-sweetened versions.

Nutrient Density: The Power of Real, Whole Dairy

When dairy comes from cows raised on pasture, their milk is richer in vitamins and minerals, making it a true superfood compared to conventional dairy.

Calcium & Vitamin K2 – Supports strong bones and heart health (K2 helps calcium get where it needs to go). Healthy Fats – Fuel your brain, balance hormones, and keep you satisfied. Vitamin D – Found naturally in full-fat dairy (and crucial for immunity & hormone balance).

What to Buy: A Quick Shopping Guide

Buy:

Organic & grass-fed dairy (look for certifications like “Certified Organic” or “Grass-Fed”)
Full-fat options (whole milk, whole milk yogurt, raw cheese)
A2 dairy (if possible) – Easier to digest for many people
Raw or minimally processed (if legally available where you live)

Avoid: