Andy Montoya
With the rising popularity of vegan and dairy-free diets, there has been a surge in demand for plant-based cheese alternatives. These alternatives are often sought after due to health concerns, such as lactose intolerance, milk allergies, or the negative health impacts of dairy, such as chronic inflammation, which can lead to diabetes, heart disease, and obesity. However, not all cheese alternatives are healthy, as some are highly processed and contain unhealthy amounts of starch, vegetable oils, and saturated fats. So, are cheese alternatives actually healthy? The answer is that it depends on the type of alternative and how it is consumed. While some alternatives are highly processed and lacking in nutritional value, others are made from whole foods and can offer a legitimate contribution to a healthy diet.
| Characteristics | Values |
|---|---|
| Availability | Vegan cheese is widely available in grocery stores, health-food stores, and vegan markets. |
| Taste | Some vegan cheeses taste terrible, while others can fool even devoted cheese connoisseurs. |
| Health | Vegan cheese can be healthy or unhealthy depending on its ingredients. Some are highly processed and contain unhealthy starches and vegetable oils and saturated fats. Others are made from whole foods like nuts, seeds, and vegetables, providing fiber, healthy fats, and vitamins E and B12. |
| Nutritional content | Many vegan cheeses have little to no protein. |
| Benefits | Vegan cheese is cholesterol-free and suitable for those with lactose intolerance or milk allergies. |
| Drawbacks | Vegan cheese is expensive. |
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What You'll Learn
Health benefits of cutting out dairy
Dairy is not necessarily bad for you, but there may be several health benefits of cutting it out. Firstly, a dairy-free diet can help manage allergies and lactose intolerance, which affects those who cannot produce enough lactase to break down the sugar in milk. By eliminating dairy, individuals with lactose intolerance can alleviate symptoms such as bloating, gas, stomach pain, and acne. Additionally, dairy may cause inflammation for those with inflammatory bowel disease (IBD) or lactose intolerance, and removing it from the diet can help reduce this inflammation.
Secondly, cutting out dairy may positively impact weight management. Full-fat dairy products tend to be high in sugar and saturated fat, which can contribute to weight gain. Thus, eliminating these products can help with weight loss and maintaining a healthy weight.
Thirdly, removing dairy from the diet can improve skin health. Dairy has been associated with an increased risk of acne in young adults, and some individuals may experience skin issues such as whiteheads, breakouts, rashes, and eczema due to dairy sensitivity. As a result, cutting out dairy may lead to clearer skin and a reduction in acne and other skin conditions.
Finally, for those who are environmentally conscious, eliminating dairy can help reduce environmental impact. Dairy production accounts for about 4% of greenhouse gas emissions, with cattle manure releasing methane and nitrous oxide, potent greenhouse gases. Thus, by opting for dairy alternatives, individuals can contribute to a more sustainable food supply and help mitigate climate change.
It is important to note that each food group provides different vital nutrients, and dairy offers calcium, protein, and vitamins B12 and D. Therefore, consulting a healthcare provider before eliminating dairy is essential to ensure adequate nutrient intake and prevent potential nutritional deficiencies. Additionally, some individuals may experience withdrawal symptoms, such as increased tiredness and trouble sleeping, when cutting out dairy. Thus, a well-informed decision, considering individual needs and preferences, is recommended.
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Vegan cheese ingredients
Vegan cheese is made from a variety of ingredients, including nuts, seeds, soy, tapioca, oils, and other ingredients. Cashew nuts are a common base for vegan cheese due to their creaminess, and they can be blended into a paste and then fermented to achieve different flavours. Other nuts, such as macadamia nuts, can also be used. Coconut oil is another popular ingredient in vegan cheese, as it is solid at room temperature due to its high concentration of saturated fat, and it can help the cheese firm up in the fridge. Olive brine can also be added to give the cheese a tangy, aged flavour.
Some vegan cheeses are made with coconut milk, which can be substituted with soy or oat milk and a neutral-flavoured oil. Agar agar powder is also used to help the cheese set. Other ingredients that can be added to vegan cheese include nutritional yeast, lemon juice, garlic powder, salt, spices, and herbs. Some people also add vegetables such as sweet potatoes or Yukon Gold potatoes to their vegan cheese.
Vegan cheese makers are constantly experimenting with new ingredients to improve the taste and texture of their products. Some companies are trying out seeds and oats, while others are using rice flour or sourdough starter to ferment their cheese. While vegan cheese has come a long way in terms of taste and texture, some argue that it has not yet fully replicated dairy cheese.
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Nutritional value of vegan cheese
Vegan cheese is made from plant-based ingredients and comes in a variety of styles and flavours. It is often crafted from unexpected ingredients, such as nuts, seeds, soy, root vegetables, coconut oil, and more. The nutritional value of vegan cheese depends on the type chosen and how often it is consumed.
Some highly processed vegan cheeses contain large amounts of refined oils, preservatives, colour additives, sodium, unhealthy starches, and vegetable oils. These ingredients can be hard for the body to process and may cause health issues. They are also mostly void of substantial nutritional value.
Minimally processed vegan cheeses, on the other hand, are likely to be more nutritious. These are usually made from whole foods like ground nuts and seeds or cooked vegetables with added spices to mimic cheese flavours. They can offer fibre, healthy fats, and vital micronutrients, contributing to a healthy diet.
It is important to note that vegan cheese, like any food, should be consumed in moderation as part of a well-balanced diet. It should not be relied upon as a sole source of nutrition, as this could be unhealthy. It is also important to read nutrition labels to ensure a high-quality, nutritious choice.
Vegan cheese can be a good option for those who are lactose intolerant or following a Kosher diet, as it is dairy-free and can be eaten with meat. However, some vegan cheeses contain nuts, soy, and occasionally gluten, so it is important to check the ingredients if you have any allergies or intolerances.
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Taste and texture of vegan cheese
Vegan cheese is a non-dairy, plant-based alternative to traditional cheese. It is made from plant proteins, such as soybeans, almonds, and their milk, as well as vegetable proteins, seeds, coconut oil, nutritional yeast, tapioca, rice, potatoes, and spices. The key goal of vegan cheese producers is to replicate the texture and taste of dairy-based cheeses, which can be challenging due to the different ingredients used.
The taste of vegan cheese can vary depending on the brand and type. Some people describe it as having a tangy, salty, or nutty flavor, while others find it to be bland or plasticky. It is said to have a less complex flavor profile than dairy cheese due to the lack of natural bonding between plant-based proteins. However, some brands have been successful in replicating the taste of specific types of cheese, such as cheddar or mozzarella.
The texture of vegan cheese can also vary, ranging from soft and creamy to hard and crumbly. Some people find the texture to be rubbery, chalky, or waxy, while others describe it as gooey or fluffy. The melting capability of vegan cheese is often a point of contention, as it tends to melt differently from dairy cheese. It may have a more liquid or runny texture when melted and might not provide the same ooey-gooey experience on pizza. However, some brands have improved their melting capabilities, making them suitable for grilled cheese sandwiches or vegan mac and cheese.
Vegan cheese has come a long way since its early days, and producers are constantly developing new processes to enhance the taste and texture. While some people may be put off by the ingredient list, which often includes added starches and thickeners, others appreciate the animal-free and environmentally friendly alternative that vegan cheese offers.
Overall, the taste and texture of vegan cheese can vary significantly between brands and types. While some people find it to be a convincing alternative to dairy cheese, others may need to experiment with different options to find the ones that suit their taste preferences and culinary needs.
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Making your own vegan cheese
While cheese is one of the most beloved dairy products globally, with each American consuming an average of 38 pounds (17 kg) of cheese per year, the popularity of vegan and other dairy-free diets has resulted in a surge of interest in consumers seeking plant-based cheese alternatives. This interest is spurred by a desire to improve individual health and achieve a more sustainable food supply.
Vegan cheese can be healthy or harmful, depending on the type and how it's eaten. Minimally processed options made from whole foods like ground nuts and seeds or cooked vegetables with added spices to mimic cheese flavors are likely healthier than ultra-processed products. These options offer more nutritional value in the form of fiber, healthy fats, and vital micronutrients.
On the other hand, some vegan cheeses contain unhealthy starches and vegetable oils that the body converts to sugar, leading to weight gain and bloating. Additionally, not all vegan cheeses taste good, and some highly processed options have less nutritional value.
To make your own vegan cheese at home, you can try the following recipe, which is both allergen-friendly and cost-effective:
- Boil raw sunflower seeds in water for 15 minutes to help them blend smoothly.
- Add the boiled sunflower seeds, water, lemon juice, garlic, nutritional yeast, paprika, tahini, miso, and coconut oil to a blender. If the coconut oil is hard, melt it before adding.
- Blend everything together until you have a smooth, creamy, savory mixture.
- Taste and add salt if desired.
- If you're satisfied with a soft, spreadable cheese, you're done! Transfer it to a container and enjoy.
- If you want a firm, sliceable block of cheese, combine agar agar with water in a small saucepan and bring it to a simmer. Whisk continuously while allowing the mixture to boil for one minute.
- Add the agar agar mixture to the blended cheese mixture and stir well.
- Pour the final mixture into a mold and refrigerate it for a few hours until it solidifies.
You can also experiment with different ingredients and flavors to create your own unique vegan cheese. For example, you can use coconut milk instead of water for a richer, creamier texture. Additionally, you can add ingredients like dill, lemon zest, or even Vegemite for extra cheesiness and flavor.
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Frequently asked questions
Cheese alternatives can be healthy, but it depends on the type and how often you consume it. Some cheese alternatives are highly processed and contain unhealthy starches and vegetable oils that the body converts to sugar, causing weight gain and bloating.
Cheese alternatives are usually made from plant-based proteins and fats. They can be made from nuts, peas, non-dairy milk, seeds, soy, and root vegetables.
Miyoko's Creamery, Monty's Cream Cheese, and Misha's Kind Foods are some cheese alternatives that have received good reviews for their taste and nutrition.
Some people choose cheese alternatives because they are vegan or lactose intolerant. Others may choose cheese alternatives due to concerns about the environment or health issues such as high cholesterol, heart health, or managing diabetes.
