Bushra Griffith
Cheese is a beloved snack, with its creamy texture and rich flavour. However, it is also a calorie bomb, and its high-fat content and addictive nature make it a food that is best enjoyed in moderation. For those looking for healthier substitutes, there are many options available. From mashed avocado and nut-based spreads to plant-based alternatives like nutritional yeast and tofu, these substitutes can provide similar flavours and textures while being lower in fat and calories. While some commercial plant-based cheeses are available, they may not always be the healthiest option due to their high saturated fat content and low protein levels. As a result, consumers are increasingly demanding products with better nutritional profiles.
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What You'll Learn
Nutritional yeast
However, there are a few potential risks and side effects associated with nutritional yeast. It may not be suitable for people with yeast sensitivities or those taking certain medications, such as antidepressants or antidiabetics. It could also worsen symptoms in people with inflammatory bowel diseases. Additionally, the high levels of added vitamins in some brands of nutritional yeast may quickly exceed the recommended daily intake, potentially leading to adverse effects such as niacin flushing, headaches, rashes, and dizziness.
While nutritional yeast is generally considered a healthy and tasty cheese substitute, it is always recommended to speak with a healthcare professional before incorporating new foods into your diet, especially for those with existing health conditions or dietary restrictions.
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Avocado
Cheese is a delicious snack, but it can be high in calories and fat, so it may be wise to consume it in moderation. While some sources claim that cheese is unhealthy, others argue that it is not as detrimental to health as some believe.
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Plant-based cheese
Cheese is a delicious snack, but it is also a calorie bomb. It is addictive in nature, making it hard to stop at just one or two slices. While there are ongoing debates about whether cheese is good or bad for health, it is established that most Americans consume more animal protein than they need. This has been linked to higher mortality rates among middle-aged Americans with diets high in meat and dairy.
There are also several commercial options for plant-based cheese available in the market. Babybel, for example, offers plant-based cheese made with modified food starch, coconut oil, and calcium citrate. The Laughing Cow also has a few plant-based cheese spreads in original and garlic and herb flavours, made with almond milk and fortified with vitamin B12. Miyoko's is another popular brand that offers a range of plant-based products, including cashew milk mozzarella and fish-free cream cheese.
While plant-based cheese is a healthier alternative to regular cheese, it is important to note that some commercial options may not be as healthy as they claim to be. For example, some soy cheeses contain almost as much fat as whole cow's milk cheeses. Additionally, the process of replicating the texture, taste, and melting characteristics of cheese in vegan alternatives can be challenging, and the ingredients used may not always be easily available or affordable.
Overall, plant-based cheese is a tasty and healthy substitute for regular cheese, offering similar flavours and textures without the high-calorie content. It is a great option for those looking to reduce their dairy intake or adopt a more plant-based diet.
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Health concerns
Cheese is a widely loved food, but it is also a calorie bomb. A high-fat cheese like Brie can have around 100 calories per ounce. Cheese also contains trace amounts of morphine and casomorphins, which have an opiate-like effect on the human body. A study in Cell Metabolism found that middle-aged Americans with diets high in meat and dairy tend to die earlier. In addition, cheese often contains high levels of sodium, which may be a concern for some people.
Plant-based cheese alternatives are becoming increasingly popular, but they may not always be healthier options. Many of these products contain very little protein and have a high saturated fat content, particularly those made with coconut oil. European studies have found that few cheese-alternative products are fortified with important nutrients provided by dairy cheese, such as calcium and vitamin B12. This is a particular concern for vegans, as these nutrients may be marginal in vegan diets.
Some soy cheeses contain nearly as much fat as whole cow's milk cheeses. However, there are some healthier alternatives to cheese. Nut-based spreads like almond or cashew butter are lower in fat and calories but still provide a creamy texture and nutty flavor. Avocado is another healthy substitute for cheese, providing healthy fats, fiber, and potassium. It can be used in place of melted cheese on dishes like hash browns and burgers.
Mashed tofu or pureed white beans can be used as a substitute for ricotta cheese, while mashed banana or pureed silken tofu can replace cottage cheese. For a goat cheese substitute, hummus provides a tangy and earthy flavor and is high in protein, fiber, and healthy fats. Whipped coconut cream or pureed silken tofu can replace mascarpone cheese, and crumbled roasted almonds or tofu can stand in for feta cheese.
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Nut butter
However, some nut butters can be high in fat and calories, and some products may contain added rapeseed or palm oil, which can increase bad cholesterol levels. Nut butters are also a common allergen, so they may not be suitable for everyone. If you are allergic to nuts, or trying to reduce your fat intake, there are some healthier alternatives to nut butter that you can try.
One option is seed butter, such as sunflower seed butter, which has a similar nutrient profile to nut butter and is a good source of protein, healthy fats, vitamin E, and magnesium. Fruit butter is another alternative, which is made from cooked fruit, sugar, and spices. It is similar to jam but has a thicker consistency and is lower in sugar and calories than many store-bought nut butters. Vegetable butter, made from cooked vegetables, oil, and spices, is another way to include more vegetables in your diet.
For those seeking a plant-based protein source, bean butter is a great option, as it is high in protein, fibre, vitamins, and minerals. Avocado butter is another healthy option, as it is made from blending avocado, oil, and spices, and is a good source of vitamins A, C, and E, as well as healthy fats. Finally, for those seeking a cheese substitute, mashed avocado can be a great option, providing a similar creamy texture and a nutty flavour, while being lower in fat and calories.
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Frequently asked questions
Cheese substitutes can be healthier than cheese, as cheese is a calorie bomb and has addictive properties. However, some substitutes may be highly processed and may not contain the same nutrients as cheese, such as calcium and vitamin B12.
There are many plant-based cheese substitutes that are healthier than cheese. Some examples include nutritional yeast, mashed avocado, nut-based spreads, pureed butternut squash, and silken tofu.
Cheese substitutes are used for a variety of reasons, including health concerns such as lactose intolerance or milk allergies, ethical concerns, and environmental concerns.
