Do you love cheese? How about milk or ice cream? If you’re like many other people, the answer is probably yes. But what if you could still enjoy all of your favorite dairy foods without any of the negative side effects? It’s not impossible – in fact, there are plenty of deliciously dairy-free foods that you can try right now. From plant-based milk to vegan cheese.
Dairy products are a common source of food allergies and intolerances. If you’re looking for ways to cut down on dairy then keep reading to get your answers!
What Is a dairy-free diet?
A dairy-free diet is one that avoids all animal-derived milk products. This means no cow’s milk, goat’s milk, sheep’s milk, or any other mammal’s milk. Many people choose to follow a dairy-free diet for health reasons, as dairy has been linked to allergies, digestive issues, and even some chronic diseases. Others may avoid dairy for ethical reasons, as the dairy industry is known for its inhumane treatment of animals.
There are plenty of delicious and nutritious dairy-free foods available, so following a dairy-free diet doesn’t have to be difficult or restrictive. In fact, you may find that you enjoy some of these dairy-free foods even more than their dairy-containing counterparts!
Are vegan and dairy-free the same thing?
No, veganism is a lifestyle that avoids all animal products, while a dairy-free diet only avoids milk and milk-based products. However, many people who are dairy-free also choose to be vegan, as the two diets often go hand-in-hand.
What are the benefits of cutting dairy from your diet?
There are plenty of good reasons to cut dairy from your diet, including:
- Improved digestion: Dairy products are one of the most common sources of food allergies and intolerances. If you’re struggling with digestive issues, eliminating dairy may help to improve your symptoms.
- Weight loss: Dairy products can be high in calories and fat, so eliminating them from your diet may help you to lose weight.
- Reduced risk of chronic disease: Some studies have found that a dairy-free diet can reduce the risk of some chronic diseases, such as heart disease and type 2 diabetes.
- Improved skin health: Dairy products have been linked to acne and other skin problems. Cutting dairy from your diet may help to improve your skin health.
- Ethical reasons: The dairy industry is known for its inhumane treatment of animals. If you’re concerned about animal welfare, avoiding dairy products is a good way to reduce your impact.
- Reduced risk of allergies and intolerances: Dairy products are a common source of food allergies and intolerances. Eliminating dairy may help to reduce your risk of these reactions.
- Decreased inflammation: Dairy products have been linked to inflammation in some people. Cutting dairy from your diet may help to reduce inflammation throughout your body.
Drawbacks of dairy-free food
There are a few potential drawbacks to following a dairy-free diet, including:
- Difficulty getting enough calcium: Dairy products are a major source of calcium in the diet. If you’re not careful, it can be difficult to get enough calcium on a dairy-free diet. This is why it’s important to eat calcium-rich foods like leafy greens, tofu, and sardines, and to take a calcium supplement if needed.
- Lack of variety: When you first start following a dairy-free diet, it can be difficult to find enough variety in your food. However, there are plenty of dairy-free foods available, and you’ll likely find that you enjoy some of them even more than their dairy-containing counterparts!
- Social challenges: Eating out and socializing can be difficult when you’re on a dairy-free diet. However, there are plenty of ways to work around this, such as bringing your own dairy-free food to share or ordering dairy-free options when dining out.
11 Best ways to eliminate dairy
If you’re looking to eliminate dairy from your diet, there are plenty of delicious and nutritious dairy-free foods available. Here are 11 of the best ways to cut dairy out of your diet:
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Milk substitutes
Milk is used in many different ways, including as a drink, in smoothies, or poured over cereal. Milk is high in protein, carbohydrates, and calcium in terms of nutrition. In reality, one cup (237 milliliters) of whole milk has 146 calories, 8 grams of fat, 8 grams of protein, and 13 grams of carbohydrates.
Legume (soy), cereal (oats, rice), nut (almond, coconut), seed (flax, hemp) or other grains may all be used to produce plant-based milk alternatives. Certain foods are supplemented with calcium and vitamin D to make them comparable to dairy milk, while others are not. Some alternative kinds of milk may also contain vitamin B12.
Many of these nondairy milks contain added sugars to improve the flavor, although most companies offer an unsweetened version.
The refrigerated shelf is home to some non-dairy milk, while others are shelf stable. The following are some of the most frequent alternatives, along with the nutritional information for 1 cup of each “original” version:
Soy milk: It’s low in fat and carbohydrates, yet high in protein and sodium. It has 5 grams of fat, 7 grams of protein, and 8 grams of carbohydrates.
Oat milk: The oat milk includes 130 calories, 2.5 grams of fat, 4 grams of protein, and 24 grams of carbohydrates.
Almond milk: Almond milk has 60 calories, 1 gram of protein, 2.5 grams of fat, and 8 grams of carbohydrates.
Hemp milk: It contains 100 to 140 calories, 5 to 7 grams of fat, 2 to 5 grams of protein, and 8 to 20 grams of carbohydrates.
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Yogurt Replacements
To make yogurt, milk is inoculated with living active bacterial cultures in order to ferment it. These “good” bacteria help promote a healthy stomach. Plain yogurt is a highly adaptable food. It may be used in salads, dips, and marinades as well as meat and roasted vegetable dishes. A single cup (236 ml) of whole-milk yogurt has 149 calories, 8 grams of fat, 9 grams of protein, and 11 grams of carbohydrates.
Some yogurts, such as Greek yogurt, are high in protein, while flavored varieties commonly have more carbohydrates from added sugar. Soy, coconut, and nut-based alternatives to yogurt are created by adding probiotic organisms, much as nondairy kinds of milk.
Nondairy yogurt alternatives can differ considerably in terms of nutrition. Here’s a quick comparison of the various non-dairy yogurt alternatives based on 6 ounces of the “plain” flavor.
Coconut milk yogurt: It has 180 calories, 14 grams of fat, 1 gram of protein, and 12 grams of carbohydrates.
Almond milk yogurt: The energy values of 128 calories, 7 grams of fat, 3 grams of protein, 14 grams of carbs, and 1 gram of fiber.
Soy milk yogurt: Soy milk yogurt has 80 calories, 3.5 grams of fat, and 6 grams of carbohydrates.
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Alternatives for butter
Butter is produced by introducing cream to increase the risk it hardens. It can be used as a spread for bread, to coat cooked vegetables or meat, or to make a flavoring for cooking or baking. One tablespoon butter, which provides 100 calories, 11 grams of fat, no protein, and 0 carbohydrates.
Nondairy butter substitutes with comparable nutritional content either come from vegetable oils or coconut. In some cases, they even have calories that are comparable to butter. However, not all plant-based alternatives have comparable proteins or carbs to butter.
Nut and seed butter, including nuts and sunflower kernel butter, are options, depending on what you want to use for cooking. Here’s a breakdown of how these butter alternatives break down per one-tablespoon serving:
Vegetable oil blends: Minimal to 50 calories and 6 to 11 grams of fat, zero grams of protein, and zero grams of carbs.
Coconut butter: 105-130 kcal, 10-14 g of fat, 0-2g of protein, and 0-8 g of carbs per portion.
Cultured vegan butter: 90 calories, 10 grams of fat, zero grams of protein, and zero grams of carbs.
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Cream Substitutes
The cream is the top layer of fresh milk that consists mainly of fat. It can be somewhere between 10% and 39% fat, depending on the kind of cream being made. The cream is typically used in kitchen recipes for sweet or savory dishes, or as an ingredient in sauces, soups, puddings, custards, and cakes. Light cream and a half and half are often added to coffee and beverages. A teaspoon of heavy cream contains 52 calories, 5.6 grams of fat, and only 0.1 grams of protein and carbs.
There are substitute products, such as non-dairy latte and pudding, for heavy cream and whipped cream. Nondairy variations to milk are derived from coconut milk, with many handmade versions coming closely to resemble dairy-free cheeses and yogurts. Like dairy-free varieties, some milk alternatives are made with soy, cashews, pine nuts, or any other nuts, or a blend of vegetable oils.
In general, nondairy cream is lower than dairy cream in calories and fat. Buddhist-derived vegan versions contain no protein, though the specific carbohydrate content varies. Some alternative is incredibly processed and contains elements such as high-fructose corn syrup or partially hydrogenated vegetable oils, which are known to cause trans-fat.
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Fortified drinks
Even if you’re not a dairy drinker, you can still get enough calcium from many fortified non-dairy beverages. One cup of fortified soy milk has around 23 percent of the DV, and its 6 grams of protein make it the non-dairy milk, most nutrient-rich like cow’s milk.
Other kinds of nuts and seed-based dairy milk may even be supplemented with higher levels of zinc. However, fortification isn’t just for non-dairy milk. For instance, orange juice may be fortified, supplying as much as 27% of a vitamin D quota per cup (237 mL).
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Whey protein
Whey is a kind of protein found in dairy milk that has been meticulously studied for its potential health benefits. Aside from its tremendous antioxidant properties, it is a high-quality protein source and quick-digesting can benefit muscle growth and rejuvenation.
Whey is also incredibly abundant in calcium — one scoop of the protein powder isolate has approximately 160 mg or 12% of the daily value.
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Amaranth
Amaranth is a very nutritious food. Its folic acid content is very high, and it is also a good source of various minerals, including manganese, magnesium, phosphorus, and iron.
One cup of cooked amaranth grain contains 116 mg of calcium or 9 percent of the daily value. Cooked amaranth leaves contain even more, with 21 percent of the daily value for calcium per cup of cooked grain (132 grams), along with a large amount of vitamins A and C.
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Edamame and tofu
Edamame beans are green beans that are young and usually covered by the pod. One serving of steamed edamame delivers 8 percent of the DV for calcium, and it is a good source of plant-based protein, which also provides everyday folate in a single serving.
Tofu prepared with calcium has high calcium content, with as much as 66% of the DV for calcium per half-cup (126 g).
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Chia seeds
Two tablespoons of chia seeds contain 177 mg of calcium. chia seeds also contain two times more omega-3 fatty acids than salmon, ounce for ounce. They also contain boron and magnesium, minerals that help the body absorb calcium. They’re practical for a quick breakfast, dessert, or an indulgent snack.
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Sesame seeds/Tahini
A quarter-cup of sesame seeds has a total of 351 milligrams (mg), or 35.1% of the RDA of calcium. They are a great source of copper and manganese, as well as many other minerals and vitamins. Sprinkle these seeds on top of any salads, add them to any baked goods
As an additional source of calcium, figs are a great complement to the nuts used in the preparation of blondies!
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Substitutes for cheese
It’s made by fermenting goat, cow, or sheep milk with bacterial cultures, then adding rennet or acid to the mixture. This makes the milk proteins coagulate and form curds. After that salt is added and the curds are shaped and stored.
Contemporary cream cheese often features soy and nut versions, as well as a dairy-free, gluten-free, and soy-free option made from a mixture of vegetable oils, tapioca starch, and pea protein. You can also make cream cheese or soft crumbly cheese using macadamia nuts, cashews, Brazil nuts, or almonds.