Vegan cottage cheese
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Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Dairy foods play a key role in many people’s diets.
A number of food products are made from the milk of cows, sheep and goats, including cheese, yogurt, milk, butter and ice cream. But if you can’t or don’t want to eat dairy, you can find nondairy alternatives to these and many other dairy foods. There are several reasons people might be looking for substitutes for dairy. This can cause a range of symptoms from hives and stomach upset to severe anaphylaxis. Vegan or ovo-vegetarian diet: Some vegetarian diets exclude dairy products. The good news is there are plenty of substitutes for all the major dairy foods, including the seven below.
Milk has many uses, including as a beverage, added to smoothies or poured on cereal. Nutritionally speaking, milk is rich in protein, carbs and calcium. Some products are fortified with calcium and vitamin D to make them similar to dairy milk, while others are not. Some nondairy milks are sold in the refrigerated section, while others are shelf stable.
Rice milk: Contains 120 calories, 2. Oat milk: Contains 130 calories, 2. Almond milk: Contains 60 calories, 2. Cashew milk: Contains 60 calories, 2. Flaxseed milk: Contains 50 calories, 2.
Summary: The nutrient content of nondairy milks varies substantially, although across the board they’re lower in fat compared to cow’s milk. All but soy milk also have less protein. Yogurt is made by adding live active bacterial cultures to milk in order to ferment it. Plain yogurt is an especially versatile food. In addition to being a breakfast and snack food, it can be used in salad dressings, dips and marinades, or to accompany meat and roasted vegetable dishes. Some types of yogurt, such as Greek yogurt, are higher in protein, while flavored yogurts are generally higher in carbs from added sugar.
As with nondairy milks, substitutes for yogurt are made from nuts, seeds, coconut and soy, and are made by adding probiotic bacteria. Although nutrition content can vary widely based on brand, here’s a general comparison of the different nondairy yogurt alternatives. Soy milk yogurt: 80 calories, 3. 5 grams of fat, 11 grams of protein, 16 grams of carbs and 3. Since nutritional composition can vary greatly between brands, be sure to read the label if you’re looking for a specific amount of carbs, fat or protein. Summary: Nondairy yogurts can be made by adding live active cultures to an assortment of plant-based milks. They vary in their content of protein, fat and carbs.
