Raw milk, long debated as healthier and nutritious than pasteurized milk by enthusiasts but strongly cautioned against by health practitioners, is now a hot topic in health and wellness circles with the increasing popularity of "natural" and "unprocessed" foods. The dangers surrounding raw milk have been brought to the forefront with the outbreak of H5N1 bird flu, highlighting the risk of contamination in raw milk supplies. All about raw milk, its risks, and the latest science.

What Is Raw Milk?

Raw milk is unpasteurized milk taken directly from cows, goats, or other similar animals. Unpasteurized milk does not go through the heat treatment process meant to destroy harmful pathogens and bacteria. Raw milk proponents say that pasteurization kills nutrients and enzymes. And that might be one false claim after another, as science continues to disprove it.

According to Dr. Meghan Davis of Johns Hopkins Bloomberg School of Public Health, pasteurization does not significantly alter the concentration of minerals or the quality of proteins in milk. In fact, it's a critical step to ensure food safety, particularly for animal-derived products prone to contamination.

Wellness influencers have in recent times advocated for raw milk as the "clean" and "natural" alternative to commercial milk distributed in stores, using claims from improved digestion to the stimulation of the immune system. However, these claims are not scientifically proven. Although raw milk contains antibodies, the amounts are too small to be worth anything for health.

Health Risks of Drinking Raw Milk

Raw milk consumption poses immense risks. It can become contaminated in two major ways:

1. Internal Contamination: Pathogens such as E. coli, Salmonella, and Campylobacter can seep into milk through infected animals.

2. External Contamination: Polluted water, dirt, manure, and contaminated equipment introduce harmful microorganisms.

The infections acquired from raw milk include diarrhea, stomach cramps, nausea, and fever, and severe effects can be experienced by infants, the elderly, pregnant women, and even immunocompromised people. Some other rare but serious diseases like hemolytic uremic syndrome, which may bring about renal failure or stroke, have also been associated with raw milk.

Bird Flu Impact on Raw Milk Safety

Raw milk has become a focal point of the latest bird flu outbreak as preliminary genetic analysis indicates the H5N1 virus, which causes avian flu, may have begun infecting cattle earlier than thought. And the CDC says viral particles have been found in raw milk, which adds one more risk to consuming unpasteurized dairy.

A notable case was with sick and dead cats on a Texas dairy farm that resulted from ingesting unpasteurized milk from infected cows. This presents how unpasteurized milk can be a vector for transmitting diseases.

Legal Status of Unpasteurized Milk

To reduce the risk, the FDA prohibited the interstate sale of unpasteurized milk in the United States. Different states, however, have their respective regulations on this matter:

- 20 states completely banned the sale of unpasteurized milk.

- 30 states allow raw milk sales under specified conditions.

Although these laws exist for protection of public health, many consumers are not even aware of the dangers associated with their consumption.

Why Pasteurization Is Important

Pasteurization destroys harmful bacteria without affecting the nutritional content of milk. Several studies in *Nutrition Today* report that pasteurization does not change the nutrient profile of milk. Pasteurized milk is free from pathogens and, therefore, also a safer alternative for all consumers, especially vulnerable ones.

Myths About Raw Milk Products

It's not just raw milk that's hazardous. Cheese, yogurt, and ice cream with unpasteurized milk carry the same dangers. To anyone tempted by the supposed health value of raw dairy, experts say in one voice: stick to pasteurized, and avoid illnesses like bird flu or salmonella infection.

Should You Drink Raw Milk?

Health organizations, including the FDA, CDC, and American Academy of Pediatrics, strongly advise against consuming raw milk. Beyond the personal health risks, drinking raw milk can also endanger others by increasing the spread of harmful bacteria and viruses.

The emergence of H5N1 in cattle and its link to raw milk calls the world to wake up to better preparedness. Like COVID-19, bird flu has demonstrated vulnerabilities in our food safety systems. The presence of avian flu in raw milk underscores the imperative for strict rules, public education, and investments in the prevention of these diseases.

Could this outbreak push governments and health organizations to step up surveillance and vaccination efforts against zoonotic diseases? The lessons learned from COVID-19 suggest a coordinated approach is essential to prevent future pandemics.

On the other hand, raw milk is far riskier and has far fewer benefits than its apparent healthy, "natural" choice. From bacterial contamination to the allowance of viruses like H5N1, there is evidence that is clear: pasteurization cannot be wished away. As we face new health challenges, it will be science over trends that safeguard public health.

Multiple batches of synthetic paneer is making its way into Delhi-NCR kitchens, according to a recent investigation. It found that that some manufacturers were using slaked lime, commonly known as chuna, to whiten the non-dairy paneer.

An recent investigation by The Times of India found that synthetic paneer was being produced in Gondola village in Nuh's Punahana block and supplied to Delhi, Gurgaon and Faridabad.

Food safety officials reportedly found buckets of chuna during recent raids, which a food department source said was being used to artificially whiten the product.

The investigation also found that synthetic paneer can be made using ingredients like soya paste, milk solids, palm oil and other vegetable fats rather than milk. Haryana has since imposed a one-year prohibition on analogue or non-dairy paneer, while several other states have also taken similar action.

What Is Synthetic Paneer?

Analogue paneer resembles dairy paneer but is made partly or entirely from non-dairy ingredients.

It is not automatically illegal subject to certain conditions. They include properly labelled and meets applicable food regulations.

The concern arises when it is sold as ordinary dairy paneer or produced without adequate food-safety controls. But the nutritional differences between the two foods can be significant.

Also read: Ahead Of Raksha Bandhan & Janmashtami, FSSAI Destroys 490 Kg Sweets, 275 Kg Paneer In UP Due To Poor Hygiene

Risks Of Consuming Paneer Laced With Chuna

Chuna generally refers to calcium hydroxide, or slaked lime. The chemical has legitimate uses in certain food-processing applications when the appropriate food-grade material is used correctly. However, calcium hydroxide is alkaline and can be irritating or corrosive at sufficient concentrations.

According to the US National Institute for Occupational Safety and Health, exposure can cause irritation or burns involving the eyes, skin and respiratory tract, while ingestion can cause burning, abdominal pain, vomiting and other gastrointestinal injury.

HealthandMe spoke to Dr. Tushar Tayal, Associate Director, Internal Medicine, CK Birla Hospital, Gurgaon, about the risks of consuming synthetic paneer.

Dr. Tayal says, "Consumption of adulterated paneer may lead to gastrointestinal symptoms such as nausea, vomiting, abdominal discomfort and diarrhoea, particularly if the product contains unsuitable or contaminated ingredients. Excessive or inappropriate exposure to substances such as slaked lime can also irritate the mouth, throat and digestive tract. The health impact, however, depends on the substance used, its concentration and the amount consumed, so it would be inappropriate to assume that every adulterated paneer product will cause the same level of harm."

Dietician & Certified Diabetes Educator Ms Archana Batra told HealthandMe that fake paneer could interfere with one's daily protein intake. She also flags other health concerns.

She says, "From a health perspective, the only concern is not that fake paneer has low nutritional value. The real concern is that adulterated paneer contains substances that are not approved for food use, if we consume it then it can cause gastrointestinal discomfort such as nausea, vomiting, abdominal pain or diarrhoea. If we repeatedly get exposed to unknown chemical adulterants then it can place an unnecessary burden on the body. Adulterated paneer cannot replace the protein and other nutrients that are present in real paneer."

That does not mean that eating paneer whitened with chuna automatically causes chemical poisoning. The actual health risk would depend on the type and amount of calcium hydroxide used, its purity and how much remains in the food.

The bigger concern is therefore unknown composition and lack of food-safety control, particularly when consumers are led to believe they are buying nutritionally equivalent dairy paneer.

Also read: FSSAI Action Against Food Hygiene Lapses Intensifies; Regulator Slaps Notice To 2 Delhi Five-Star Hotels

How To Identify Fake Paneer?

Experts suggest that natural paneer, made from the milk curdling process, has a firm texture with a milky smell. While regular paneer turns brown upon heat, synthetic paneer crumbles and melts quickly. FSSAI mandates that products using non-dairy substitutes must mention terms like "analogue" or "imitation" on the packaging.

Dr. Tayal further recommends, "Consumers should therefore be cautious about paneer that has an unusually bright white appearance, abnormal texture, chemical smell or an unusually low price. Buying dairy products from reliable sources and checking packaging, labelling and freshness can reduce the risk. If someone develops persistent vomiting, severe abdominal pain, breathing difficulty or other unusual symptoms after consuming suspected adulterated food, medical attention should be sought promptly."

As per FSSAI, an iodine test can also help with identifying fake paneer. Take a pan and boil paneer in it. Add a few drops of iodine tincture to the boiled paneer. If it turns blue, it's artificial.

Another trick to identify fake is the toor dal test. Allow the boiled paneer to cool in water. Add some toor dal to the water and let it sit for 10 minutes. If the water turns light red, then it is fake paneer.

It’s 3 pm. Are you feeling the familiar feeling of slow down with heavy eyelids, fading concentration and a sudden urge for coffee? While you may blame a busy schedule, long screen time or poor sleep for the afternoon slump, your nutrition levels may also play a role in how well you sustain your energy, experts said.

With increasing work stress and responsibilities, your body requires a steady supply of nutrients for energy production, brain support and normal body functioning. However, afternoon tiredness is not always a sign of nutrient deficiency. Sleep quality, stress, physical activity, hydration and even the natural dip in alertness that occurs during the day can influence energy levels.

Yet, nutrition can affect how well you sustain your energy through the day.

Could Your Lunch Be Making You Tired?

Speaking to HealthandMe, Meenakshi Aggarwal, Clinical Dietician, MAIINS, Marengo Asia Hospitals, Gurugram, said that a lunch built largely around refined carbohydrates or sugary foods, with little protein or fibre, may leave you feeling hungry again sooner.

“Choosing whole grains, pulses, vegetables, curd, eggs or other protein-rich foods can make a meal more balanced and support steadier energy,” she said.

The Nutrients That Matter

Before reaching for another cup of coffee, look at your plate. Iron deserves special attention. It is essential for hemoglobin formation and oxygen transport, as well as normal cellular energy metabolism. Research has found that people with iron deficiency can experience fatigue even without anemia.

“Iron is needed to make hemoglobin, the protein that carries oxygen around the blood. Fatigue, weakness, poor concentration, and reduced stamina are all symptoms of low iron levels. Lentils, beans, leafy greens, eggs and meat are iron-rich foods,” Shabana Parveen, Head, Nutrition & Dietetics, Artemis Hospitals, told HealthandMe.

Other nutrients, including vitamin B12, folate and magnesium, also have important roles in normal blood formation, nervous-system function and energy metabolism.

Vitamin B12 helps make red blood cells and keeps nerves healthy. Tiredness, weakness and concentration problems may be related to inadequate intake or poor absorption. Common sources include dairy products, eggs, fish and meat.

Magnesium participates in hundreds of processes in the body, including energy production and muscle function. Nuts, seeds, whole grains, legumes and leafy vegetables can help supply it.

When Fatigue Needs More Than A Diet Fix

The experts noted that fatigue alone does not prove a deficiency. Dehydration, irregular meals, too much caffeine, lack of sleep, stress, thyroid problems, anemia and other health conditions can also play a part, Parveen said.

Instead of reaching for another sugary snack or coffee, it is better to focus on balanced meals containing protein, whole grains, vegetables, fruits and healthy fats.

If tiredness is common, severe or persistent despite a healthy lifestyle, speak to a healthcare professional to identify the underlying cause.

A balanced lunch, adequate fluids and sufficient sleep may be more useful than simply pushing through the slump.

Why Nutrition Matters Beyond Energy

The importance of nutrition, however, goes beyond managing an afternoon energy slump.

Dr Sabine Kapasi, Global Health Strategist and a UN Advisor, told HealthandMe that preventive healthcare has traditionally centered on screening, exercise and early diagnosis.

Nutrition often receives less attention, despite being one of the strongest modifiable factors influencing long-term health.

“Nutrition matters because it affects several metabolic pathways at the same time. Weight, blood pressure, blood glucose and cholesterol are closely linked to diet and are major risk factors for cardiovascular disease, diabetes and other NCDs.”

Ever wondered why a food you have eaten comfortably for years suddenly starts causing bloating, abdominal discomfort or bowel changes? The food may not have changed — your gut may have.

Food intolerance can develop in adulthood as the gut microbiome, digestive enzymes, intestinal lining and gut-brain interactions change with age, illness, medications, diet, stress and other factors.

What Changes Inside The Gut?

“The intestine is a dynamic ecosystem. Its microbiome, immune system, intestinal lining and digestive enzymes are constantly changing and adapting to factors such as age, infections, antibiotics, medications, diet, stress and hormonal changes,” Dr. Amit Maydeo, Chairman, Institute of Gastrosciences, Sir HN Reliance Foundation Hospital, told HealthandMe.

Dr. Geeta Malkan-Billa, Director of Gastroenterology & Hepatology, Dr. L. H. Hiranandani Hospital, highlighted several changes that can affect food tolerance:

• Digestive enzymes: Lactase levels decline after childhood. For some, lactose intolerance can appear in their 20s–40s. Diamine oxidase, which helps break down histamine, can also decrease.
• Gut microbiome: Antibiotics, infections, illness and major diet changes can alter gut bacteria, changing how foods are fermented and potentially causing more gas or bloating.
• Past infections: Gastroenteritis can affect the gut lining, digestive enzymes and gut nerves for months, making certain foods harder to tolerate.
• Gut lining: NSAIDs, tobacco, heavy alcohol use and chronic stress can increase intestinal permeability and trigger low-grade immune activity.
• Gut movement: Ageing, surgery, diabetes, thyroid problems and GLP-1 medications can alter how quickly food moves through the gut, affecting fermentation and potentially contributing to bacterial overgrowth.

Why Does A Familiar Food Suddenly Cause Problems?

Dr Amit said that changes in gut bacteria can alter how carbohydrates and fibers are fermented, while a more sensitive gut lining can make previously tolerated foods feel uncomfortable.

A previous gut infection can also leave the gut more sensitive. After gastroenteritis, some people develop post-infectious IBS, which can make certain foods trigger symptoms.

Stress can further amplify these sensations through the gut-brain axis. As the nervous system becomes more sensitive, normal amounts of gas or intestinal distension may feel uncomfortable, Dr. Amit said.

It May Not Be Food Intolerance

Not every reaction to food is an intolerance. Some conditions can look similar but are actually different:

• Celiac disease: An autoimmune condition that can develop at any age, rather than simply an inability to digest gluten or wheat.
• Food allergy: True IgE-mediated food allergies can also develop during adulthood.

So, a new reaction to a familiar food should not automatically be labelled as food intolerance.

What Should You Do?

Before cutting gluten from your diet, get celiac serology testing, as going gluten-free beforehand can affect the results.

A two-week food and symptom diary can also help identify patterns. Note:

• What you ate
• How much you ate
• When symptoms appeared

The key is to remember that the food itself may not have suddenly become “bad” for you. Your gut’s ability to process and tolerate it may have changed.

Sometimes, however, a new food allergy or another gastrointestinal disorder may need to be ruled out.

When Should You See A Doctor?

Certain symptoms should not simply be blamed on food intolerance. See a doctor if you experience:

• Unexplained weight loss
• Blood in the stool
• Anaemia
• Symptoms that wake you at night
• Swelling
• Difficulty breathing

These symptoms need medical evaluation rather than simply eliminating foods from your diet.