Bushra Griffith
Vegan cheese is a plant-based product that resembles dairy cheese but does not contain any animal-derived ingredients. While vegan cheese is often chosen for ethical reasons, some consumers believe it to be healthier than dairy cheese. The health benefits of vegan cheese depend on its ingredients. For example, nuts and seeds are common ingredients in vegan cheese and are associated with improved blood lipid profiles and the prevention of heart disease and cancer. However, some vegan cheeses are highly processed and may contain unhealthy starches and oils that can cause weight gain and bloating. Ultimately, the healthiness of vegan cheese depends on its specific ingredients and the individual's health goals.
| Characteristics | Values |
|---|---|
| Healthier alternative to | Dairy cheese |
| Health benefits | Depends on ingredients |
| Health issues addressed | Lactose intolerance, milk allergy, acne, bloating, weight gain, heart disease, cancer, Alzheimer's disease, IBS, Crohn's disease, asthma |
| Ingredients | Nuts, seeds, plant-based proteins and fats, starches, vegetable oils, coconut oil, cashews, purified water, almonds, vegan cultures, salt, olive oil, spices, tofu, soybeans, lactose, rennet, gelatin, lactic acid |
| Nutritional content | Calcium, vitamin D, vitamin B12, isoflavones, antioxidants, protein, fat, cholesterol, salt, calories |
| Fortified with | Calcium, vitamin D, vitamin B12 |
| Healthier options | Treeline, Miyokos, Monty's Cream Cheese, Yvonne's |
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What You'll Learn
The health benefits of vegan cheese
Vegan cheese is a non-dairy alternative to cheese, usually made from plant-based proteins and fats. It is cholesterol-free and does not contain lactose or casein, which are common causes of intestinal permeability. It is also free of hormones, which are often present in dairy cheese and can cause acne. Vegan cheese is also better for the environment, as it does not involve the distress of cows, goats, and sheep during the cheese-making process.
Some vegan cheeses are made from whole foods like ground nuts and seeds or cooked vegetables with added spices to mimic cheese flavors. These minimally processed versions are likely to offer more nutritional value in the form of fiber, healthy fats, and vital micronutrients. They may also contribute to optimal gut and digestive health. However, it's important to note that vegan cheese can also be highly processed and contain unhealthy starches and vegetable oils that can cause weight gain and bloating.
When choosing a vegan cheese, it's important to read the nutrition labels and scan the ingredients. Some brands, like Treeline and Miyokos, offer tasty and soft vegan cheeses made with minimal and real ingredients, including live cultures to support gut health. However, some vegan cheeses made with cashews can be high in fat, so they should be eaten sparingly if you have heart disease.
While vegan cheese may be a healthy alternative to dairy cheese in some ways, it is important to note that it is typically lower in fat, protein, and calcium than regular cheese. It may not be a good source of protein for those following a vegan or vegetarian diet. Therefore, it is important to include a variety of different vegetables, fruits, whole grains, healthy fats, and lean protein sources in your diet, rather than relying solely on vegan cheese as a replacement for dairy cheese.
Overall, vegan cheese can be a healthy alternative to dairy cheese, depending on the type and how often it is consumed. It offers several health benefits, such as being cholesterol-free and lactose-free, but it may also be highly processed and lack certain nutrients like protein and calcium. It is important to read labels and choose vegan cheeses with whole-food ingredients to ensure a well-rounded and nutritious diet.
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The drawbacks of dairy cheese
Dairy cheese is a good source of calcium, fat, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. However, it also has some drawbacks.
Firstly, dairy cheese is inflammatory and is linked to chronic inflammation, which can lead to diabetes, heart disease, cancer, obesity, Alzheimer's disease, digestive issues (such as IBS and Crohn's disease), asthma, and more. It is also high in saturated fat, which can contribute to heart disease and clogged arteries. Additionally, dairy cheese often contains extra hormones, calories, cholesterol, and salt, which can cause acne, bloating, and weight gain. For those with lactose intolerance or milk allergies, dairy cheese can cause digestive issues such as gas, bloating, and diarrhea.
Some people may also have ethical concerns about dairy cheese, as the cheese-making process can cause distress to cows, goats, and sheep. Furthermore, the environmental impact of dairy farming can be detrimental, with a large carbon footprint.
When considering dairy cheese alternatives, it is important to note that not all vegan cheeses are healthy. Some contain unhealthy starches and vegetable oils that the body converts to sugar, leading to weight gain and bloating. Many vegan cheeses are also highly processed and may contain preservatives, color additives, and sodium. However, there are some brands that use simple, natural ingredients, and vegan cheese can be a good option for those looking to avoid the potential drawbacks of dairy cheese.
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Nutritional differences between dairy and vegan cheese
Dairy cheese is traditionally made from the milk of cows, goats, or sheep. On the other hand, vegan cheese is made from plant-based proteins and fats, such as nuts, seeds, soy, and root vegetables.
Dairy cheese has long been considered a vital source of protein, calcium, B12, and natural fats. However, it is also linked to chronic inflammation, which can lead to diabetes, heart disease, cancer, obesity, Alzheimer's disease, digestive issues, asthma, and more. Dairy cheese often contains hormones, extra calories, cholesterol, saturated fats, and salts that can be detrimental to health.
Vegan cheese, being a processed food, tends to be higher in sodium, and lower in fat, protein, and calcium than dairy cheese. It is also likely to be gluten-free. Some vegan cheeses are made with unhealthy starches and vegetable oils that the body converts to sugar, leading to weight gain and bloating. However, vegan cheese is beneficial in that it has lower saturated fat content and zero cholesterol, which are risk factors for heart disease and stroke.
The health benefits of either type of cheese depend on the specific type of cheese and the frequency of consumption. Both dairy and vegan cheese can be part of a healthy diet when consumed in moderation and as part of a balanced diet.
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Vegan cheese ingredients to look out for
Vegan cheese is a non-dairy, plant-based alternative to traditional cheese. It is made from a variety of ingredients, including nuts, seeds, soy, tapioca, oils, and other components. While vegan cheese offers a dairy-free option, not all vegan cheeses are created equal in terms of healthiness. Here are some ingredients to look out for when choosing vegan cheese:
Nuts and Seeds
Nuts and seeds, such as cashews, almonds, sesame seeds, and sunflower seeds, are commonly used in vegan cheese. These ingredients provide a creamy texture and a good source of plant-based protein and healthy fats. However, nuts can be high in calories and fat, so if you have heart disease or are watching your weight, consume them in moderation.
Coconut Oil
Coconut oil is often used in vegan cheese to add richness and help the cheese firm up when chilled. While coconut oil has some health benefits, it is high in saturated fat, which can contribute to high cholesterol and heart disease if consumed in excess.
Nutritional Yeast
Nutritional yeast is a common ingredient in vegan cheese, known for imparting a cheesy, tangy flavour. It is a good source of vitamin B12 and protein, making it a nutritious addition to vegan cheese.
Vegetable Oils
Some vegan cheeses may contain vegetable oils, such as canola oil or other neutral-flavoured oils. While these oils can help create a creamy texture, they may also contribute to weight gain and bloating if overconsumed, as the body can convert these oils to sugar.
Starches
Starches are sometimes added to vegan cheese as thickeners or stabilizers. However, they can also lead to weight gain and bloating, as they are quickly converted to sugar by the body.
Live Cultures
Look for vegan cheese brands that include live cultures, as these can promote gut health and improve digestion.
When choosing vegan cheese, read the nutrition labels and ingredient lists carefully. Opt for brands with minimal and real ingredients, and be mindful of your individual health needs and restrictions. While vegan cheese can be a delicious and healthy alternative, it's important to remember that highly processed options may not offer the same nutritional benefits as their natural counterparts.
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Vegan cheese ingredients to avoid
While vegan cheese is a great alternative to dairy cheese, it's important to be mindful of the ingredients used in these products. Here are some ingredients that you may want to avoid in your vegan cheese:
Unhealthy Starches and Vegetable Oils: Vegan cheeses often contain unhealthy starches and vegetable oils that the body converts to sugar, leading to weight gain and bloating. These ingredients are added to improve texture and extend shelf life, but they offer little nutritional value and can cause the very issues you may be trying to avoid by choosing vegan cheese.
Palm Oil: While not all vegetable oils are harmful, palm oil is one to avoid. It is often found in processed foods, and its consumption has been linked to an increased risk of cardiovascular disease and certain types of cancer. Palm oil is also a major driver of deforestation, especially in tropical regions, impacting biodiversity and contributing to climate change.
Soy: Some vegan cheeses contain soy, which can be a common allergen for some individuals. Additionally, soy is often genetically modified, and the effects of consuming large amounts of GMO soy are not yet fully understood. If you choose to consume soy, opt for organic, non-GMO sources.
High-Fat Content: Some vegan cheeses, particularly those made with nuts like cashews, can be high in fat. While fat isn't inherently bad, excessive consumption can contribute to weight gain and impact heart health. If you have heart disease or are watching your fat intake, opt for vegan cheeses made with lower-fat bases, such as tapioca or arrowroot.
Artificial Ingredients and Preservatives: To extend shelf life and enhance flavour, some vegan cheeses may contain artificial ingredients and preservatives. These additives can include anything from colourings to flavour enhancers. While safe in small quantities, excessive consumption of these additives may have negative health effects over time. Always read the ingredient list to identify any unfamiliar or artificial additives you may want to avoid.
Remember, not all vegan cheeses are created equal. When choosing a vegan cheese, opt for products with minimal, recognisable ingredients. Making your own vegan cheese at home is also a great option, as you can control exactly what goes into your cheese.
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Frequently asked questions
Bio cheese is a plant-based product that resembles dairy cheese but does not contain any animal-derived ingredients.
The health benefits of bio cheese depend on its ingredients. Some bio cheeses are made with unhealthy starches and vegetable oils that the body converts to sugar, causing weight gain and bloating. However, some bio cheeses are made with nuts, which may improve blood lipid profiles, and seeds, which contain antioxidants that can help prevent heart disease and cancer.
Some recommended bio cheese brands include Miyoko's, Treeline, and Yvonne's.
