Andy Montoya
With the growing popularity of veganism and vegan alternatives, vegan cheese has become a popular substitute for dairy cheese. It is made from plant-based ingredients such as nuts, seeds, soy, and root vegetables, and often includes coconut oil, a common ingredient in many vegan cheese alternatives. Vegan cheese has a variety of benefits, including being lower in cholesterol, saturated fats, and calories, and is also lactose-free. However, it is often heavily processed and may contain carbohydrates, with the amount varying based on the brand and type.
| Characteristics | Values |
|---|---|
| Carbohydrates | Vegan cheese is generally low in carbs. However, the carb content can vary depending on the brand and ingredients used. For example, almond-based vegan cheese contains around 3 grams of carbs per serving (28 grams). |
| Cholesterol | Vegan cheese does not contain cholesterol, unlike traditional dairy cheese. |
| Saturated Fats | Vegan cheese is often lower in saturated fats compared to dairy cheese. However, some vegan cheeses, especially those containing coconut oil, may have a high saturated fat content. |
| Calories | Vegan cheese is typically lower in calories than dairy cheese. |
| Protein | Most vegan cheeses have low protein content. Only 3% of 245 non-dairy plant-based cheese alternatives were found to have 5 grams or more of protein. |
| Calcium | Some vegan cheeses are fortified with calcium, providing around 15% of the daily recommended value per slice. However, not all brands fortify their products with calcium. |
| Vitamins | Vegan cheese often contains vitamins and minerals naturally. Some brands fortify their products with vitamins like Vitamin B12 and Vitamin D. |
| Lactose | Vegan cheese does not contain lactose as it is made from plant-based sources, making it suitable for lactose-intolerant individuals. |
| Tyramine | Vegan cheese generally does not contain tyramine, a compound linked to migraines, as it is usually produced during the aging process of animal-based foods. |
| Whole30 Compliance | Vegan cheese is not Whole30 compliant as the program discourages the consumption of dairy substitutes. |
| FODMAP | Some vegan cheeses are low in FODMAP, such as those made with almond milk. However, many others are made with high-FODMAP ingredients like cashews, soy, or other nuts and may not be suitable for a low-FODMAP diet. |
| Ingredients | Vegan cheese is made from a variety of plant-based ingredients, including nuts, seeds, soy, coconut, root vegetables, and vegetable oils. |
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What You'll Learn
Nutritional differences between vegan and dairy cheese
Vegan cheese is made from plant-based sources, including nuts, seeds, soy, coconut oil, and root vegetables. It is lactose-free, generally lower in cholesterol, saturated fats, and calories, and can be a good source of healthy fats. However, it often contains less protein and calcium unless fortified, and some varieties are highly processed.
Dairy cheese is obtained from animal milk, most commonly cow's milk, and has a high-fat content, including saturated fats, which can contribute to high cholesterol and heart disease. It also contains lactose, which can cause digestive issues for those with lactose intolerance. Dairy cheese is a good source of protein and calcium.
Vegan cheese offers a lactose-free alternative to dairy cheese, making it suitable for those with lactose intolerance or following a plant-based diet. It is generally lower in cholesterol and saturated fats, which are compounds that can lead to high blood pressure and other health issues. For example, a slice of vegan cheese typically contains around 4 to 6 grams of fat, which is considered a healthier fat option compared to dairy cheese. Additionally, vegan cheese can be a good source of healthy fats, such as coconut oil, and is often made from whole foods like cashews, almonds, or coconut, which provide a lower-carb option.
On the other hand, dairy cheese provides higher amounts of protein and calcium naturally. While some vegan cheeses are fortified with calcium, it is not universal across brands, and consumers must select those that are fortified if calcium is a priority. Similarly, vegan cheese often contains minimal protein, and consumers should be cautious when considering it as a nutritional substitute for dairy cheese, especially for children.
Both vegan and dairy cheese can be part of a healthy diet when consumed in moderation. However, it is important to be mindful of the potential drawbacks, such as the low protein content in vegan cheese and the high saturated fat content in dairy cheese. Additionally, some vegan cheeses are highly processed, which can lead to potential health issues, so opting for artisanal or minimally processed varieties made with real ingredients is advisable.
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Health benefits of vegan cheese
Vegan cheese is a plant-based alternative to dairy cheese. It is made from a variety of ingredients, including nuts, seeds, soy, coconut oil, and root vegetables. While vegan cheese can be a part of a healthy diet, the specific health benefits will depend on the type of vegan cheese and how it is consumed. Here are some potential health benefits of vegan cheese:
- Lower in cholesterol and saturated fats: Vegan cheese is often lower in cholesterol and saturated fats compared to dairy cheese. This makes it a suitable option for individuals looking to reduce their cholesterol and saturated fat intake.
- Lactose-free: Vegan cheese is lactose-free, making it a good choice for individuals who are lactose intolerant or following a plant-based diet. Lactose intolerance can cause bloating, diarrhea, gas, nausea, and abdominal pain, so vegan cheese may help alleviate these symptoms.
- Fortified with calcium: Some brands of vegan cheese are fortified with calcium, providing a similar amount of calcium as dairy cheese. Calcium is essential for maintaining strong bones and teeth.
- Lower in histamines: Vegan cheeses often use fresh ingredients and are not aged for long periods, resulting in lower histamine levels. This can be beneficial for individuals with histamine intolerance or sensitivities.
- Minimally processed options: While some vegan cheeses are highly processed, there are also minimally processed options made from whole foods like ground nuts, seeds, and cooked vegetables. These options may offer more nutritional value in the form of fiber, healthy fats, and micronutrients.
It is important to note that not all vegan cheeses are the same, and some may be highly processed or lacking in certain nutrients. When incorporating vegan cheese into your diet, it is essential to read labels, choose high-quality brands, and consume it as part of a well-balanced and diverse diet.
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Vegan cheese ingredients
Vegan cheese is made from a variety of plant-based ingredients, including nuts, seeds, soy, root vegetables, and coconut products. The specific ingredients used can vary depending on the brand and type of vegan cheese, but some common ingredients include:
Nuts: Cashews are one of the most popular choices for making vegan cheese, as they create a smooth and creamy texture. Other nuts such as almonds and coconut can also be used, providing healthy fats and a low-carb option. Soaking or softening the nuts before blending is a common step in vegan cheese recipes.
Soy: Tofu and other forms of soy protein are often used as a base for vegan cheese, especially in commercial brands. Soy milk is also used in combination with other ingredients like flours to create a sliceable, block-style cheese.
Vegetable Oils: Various vegetable oils are added to vegan cheese to help mimic the texture and taste of dairy cheese. Coconut oil is a popular choice, as it adds richness and helps the cheese firm up when chilled. Olive oil is also used for a tangy, creamy flavour.
Starchy Flours: Tapioca, potato, arrowroot, and all-purpose flour are sometimes used as a base for vegan cheese, especially in sauce-like cheese recipes. These flours are typically combined with other ingredients like plant-based milk to achieve the desired consistency.
Root Vegetables: Potatoes and carrots are commonly used in vegan cheese recipes, resulting in a soft, gravy-like cheese sauce. Sweet potatoes are also used for a unique flavour profile.
Nutritional Yeast: Nutritional yeast is added to many vegan cheese recipes to provide a cheesy flavour and a boost of protein and B12. It is also a good source of minerals and vitamins.
Seasonings: Salt, garlic powder, onion powder, lemon juice, and various herbs are commonly added to vegan cheese to enhance flavour and create specific profiles, such as a tangy or spicy profile.
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Vegan cheese-making process
Vegan cheese is made from plant-based ingredients and comes in a variety of styles and flavours. It is usually crafted from unexpected ingredients. Some of the most popular ingredients for vegan cheese include cashews, coconut oil, salt, garlic, and olive brine.
Soak the cashews
Firstly, you need to soften the cashews. Add the cashews to a medium pot and cover them with water. Put the pot on high heat and bring it to a boil. Boil the cashews for about 10 minutes until they are tender. Drain and rinse them with cold water. Alternatively, you can soak the cashews in a bowl of water for a minimum of 6 hours or overnight. Drain and rinse before using.
Blend the cheese
Add the softened cashews to a food processor along with coconut oil, olive brine, garlic, and salt. Blend until smooth, creamy, and sticky, stopping to scrape the sides as needed. Ensure that you blend the mixture very well so that it becomes smooth.
Add-ins
You can add optional ingredients to enhance the flavour of the cheese. These include coarsely ground black pepper, lemon zest, crushed red pepper flakes, or fresh herbs such as thyme, dill, rosemary, parsley, or basil.
Other ingredients
Some other ingredients used in vegan cheese-making include sweet potatoes, nutritional yeast, apple cider vinegar, onion powder, extra-virgin olive oil, and water. You can also add carrots or butternut squash instead of sweet potatoes. For a smoky flavour, add smoked paprika. For extra heat, add pickled jalapeños or chipotle pepper.
Vegan cheese is often made from healthy fats such as coconut oil, which makes it suitable for people who want to avoid the high cholesterol and saturated fats found in regular cheese. It is also fortified with calcium and free from lactose, tyramine, and cholesterol. However, it is important to note that vegan cheese can be highly processed and may contain ingredients that are difficult for the body to process.
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Vegan cheese and keto diets
Vegan cheese is made from plant-based sources, including nuts, seeds, soy, coconut oil, and root vegetables. It is a good option for those who are lactose intolerant or following a vegan or dairy-free diet. While vegan cheese is often lower in cholesterol, saturated fats, and calories than regular cheese, it can be highly processed and may not offer the same nutritional benefits as dairy cheese, such as calcium and vitamin B12.
When it comes to keto diets, which typically involve a high-fat, low-carb intake, some types of vegan cheese can be included. Vegan cheeses made from nuts, such as cashews, almonds, or coconut oil, tend to be lower in carbs and provide healthy fats. For example, a serving of almond-based vegan cheese (about 28 grams) contains around 3 grams of carbs and 6 grams of fat. However, it is important to note that the standard daily intake for a ketogenic diet can range from 20 to 50 grams of carbs, depending on individual needs, so the focus should be on consuming enough fat.
While vegan cheese can be a good option for those following a keto diet, it is important to consider the overall nutritional profile. Some vegan cheeses may be highly processed and have less nutritional value than others. It is recommended to choose varieties made from whole foods and to read nutrition labels to ensure a high-quality, nutritious choice. Additionally, some vegan cheeses may be high in FODMAPs, which are not suitable for those following a low-FODMAP diet.
Overall, when it comes to vegan cheese and keto diets, it is important to consider the specific type of vegan cheese and its nutritional content. While some vegan cheeses can be included in a keto diet, it is crucial to ensure that it fits within the individual's daily macros and that the overall diet is well-balanced and nutritious.
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Frequently asked questions
It depends on the type of vegan cheese. Some vegan cheeses, such as those made from nuts like almonds, are low in carbs. However, other types of vegan cheese, especially those made from starchy flours, may contain more carbs.
Vegan cheeses are made from a variety of plant-based ingredients, including nuts, seeds, soy, coconut oil, and root vegetables.
Vegan cheese can be part of a healthy diet when consumed in moderation. It is often lower in cholesterol, saturated fat, and calories compared to regular cheese. However, some vegan cheeses are highly processed and may contain less nutritional value.
Yes, some types of vegan cheese can be included in a ketogenic diet. Vegan cheeses made from nuts or coconut oil provide healthy fats and are typically low in carbs, making them suitable for keto.
Some vegan cheeses are fortified with calcium, while others are not. If calcium is an important nutrient for you, be sure to select brands that fortify their products with calcium.
