Bushra Griffith
Dairy-free cheese is a non-dairy alternative to cheese, usually made from plant-based proteins and fats. It has become increasingly popular with the rise of vegan and dairy-free diets. However, not all dairy-free cheeses are healthy. While dairy cheese is often linked to inflammation and various diseases, many dairy-free cheeses are highly processed and contain unhealthy amounts of saturated fats, such as coconut oil and palm oil. On the other hand, some dairy-free cheeses are made from whole foods and can be a nutritious part of a balanced diet.
| Characteristics | Values |
|---|---|
| Nutritional value | Dairy-free cheese can be high in saturated fat and low in protein. Some varieties are made with coconut oil, which can negatively impact cholesterol levels. |
| Ingredients | Dairy-free cheese is made from plant-based proteins and fats, including nuts, soy, seeds, and root vegetables. Some brands use coconut oil, palm oil, or other vegetable oils, while others use cashews, almonds, and olive oil. |
| Health impact | Dairy-free cheese may be a healthier alternative for those with dairy intolerances or inflammation caused by dairy. However, some dairy-free cheeses contain highly processed ingredients, which may be less nutritious. |
| Taste and texture | The taste and texture of dairy-free cheese can vary, with some options mimicking the taste and melt of regular cheese. |
| Gut health | Some dairy-free cheeses contain live cultures that can support gut health. |
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What You'll Learn
Dairy-free cheese can be high in saturated fat
Dairy-free cheese can be a tasty alternative to regular cheese, but it's important to be aware that it can be high in saturated fat. While vegan cheese is a great option for those who want to avoid animal products, some varieties may contain large amounts of coconut oil, palm oil, or other saturated fats. These fats can negatively impact cholesterol levels, just like the fats found in dairy cheese.
Some brands, such as Treeline, make dairy-free cheese from cashews, which is a healthier option as it has lower saturated fat content. It's important to read the labels and choose products with minimal and natural ingredients. Making your own dairy-free cheese at home can also be a healthier option, as you can control the ingredients used and avoid unhealthy additives.
Dairy-free cheese made from nuts, seeds, or soy can be a good source of protein, but it's important to note that some varieties may have very little protein. Modified food starch and coconut oil, commonly used in vegan cheese, provide little to no protein. Some manufacturers add protein isolates, but these can affect the taste and only provide a small amount of protein.
While dairy-free cheese can be part of a healthy diet, it's important to consume it in moderation and ensure that it doesn't replace other vital nutrients or food groups. A well-planned, balanced diet should include a variety of fruits, vegetables, whole grains, healthy fats, and lean protein. As with any food, moderation and a balanced diet are key to maintaining a healthy lifestyle.
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It's often processed and lacks protein
Dairy-free cheese alternatives have become increasingly popular with the rise of vegan and dairy-free diets. However, it is important to note that not all dairy-free cheese options are healthy. While dairy cheese is often considered a good source of protein, calcium, B12, and natural fats, dairy-free cheese alternatives may not offer the same nutritional benefits.
One concern with dairy-free cheese is that it often contains highly processed ingredients. These processed ingredients may contribute to an unhealthy diet, as research suggests that diets emphasizing whole foods are generally more nutrient-dense and beneficial for overall health. Additionally, dairy-free cheese alternatives may contain unhealthy starches and vegetable oils that the body converts to sugar, potentially leading to weight gain and bloating.
Dairy-free cheese options also tend to be high in saturated fat, which can negatively impact cardiovascular health. Many of these cheeses rely on coconut oil or palm oil to achieve a creamy texture and facilitate melting. While coconut oil has been associated with elevated "good cholesterol," it also increases "bad cholesterol." Cardiologists recommend limiting the consumption of coconut oil to maintain cardiovascular health. Palm oil, in particular, has been linked to environmental concerns, contributing to the destruction of natural habitats.
Furthermore, dairy-free cheese alternatives often lack sufficient protein content. While some manufacturers add protein in the form of chickpea powder, pea protein, or protein isolates, these additions may not provide significant protein content and can affect the flavor of the cheese. However, some brands, like Treeline, use cashews as a base, which provides a good amount of protein along with calcium and lower saturated fat content.
When choosing dairy-free cheese, it is essential to consider the ingredients and their potential impact on health. Reading nutrition labels and opting for options with minimal and whole-food ingredients is advisable. Additionally, making dairy-free cheese at home can be a healthier alternative to store-bought options, which may contain gums, oils, and fillers. While dairy-free cheese can be a part of a healthy diet, it should be consumed in moderation and as part of a well-balanced diet that includes a variety of whole foods.
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Some brands are healthier than others
Dairy-free cheese alternatives are now widely available, but not all are made with clean, wholesome ingredients. Some vegan cheeses contain unhealthy starches and vegetable oils that the body converts to sugar, leading to weight gain and bloating.
When choosing a dairy-free 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 that promote gut health. However, these cheeses are often made with cashews, which can be high in fat, so they should be consumed in moderation, especially by those with heart disease.
Misha's Kind Foods is another brand that offers a rich and cheese-like flavor. Their products are made from a blend of cashews, purified water, almonds, vegan cultures, salt, olive oil, and spices. While these ingredients may provide a decadent taste, it's important to consider their nutritional value and how they fit into your overall diet.
Violife Foods is a go-to brand for those new to the vegan lifestyle. Their cheeses come in slices, blocks, and grated styles, and they melt and spread like dairy-based cheese. However, it's important to note that their products may contain highly processed ingredients, which are generally less healthy than whole foods.
In summary, while some dairy-free cheese brands are healthier than others, it's essential to consider your overall diet and nutritional needs. As with any food, moderation and balance are key to maintaining a healthy and well-balanced diet.
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It's better to make your own
Dairy-free cheese is part of a plant-based revolution to help those who have ditched or reduced dairy to enjoy their favourite dishes. While milk plays a vital role in the familiar flavour of dairy-based products, dairy-free cheeses use three common components: yeast, vegetable oils, and starches.
There are numerous dairy-free cheese alternatives available today, but not all of them are made with clean, wholesome ingredients. Vegan cheeses often contain unhealthy starches and vegetable oils that the body converts to sugar, causing weight gain and uncomfortable bloating.
Nutritionally speaking, your best bet is to make your own dairy-free cheese or choose a pre-made option with the most whole-food ingredients. This is because a well-planned, healthy diet should include a variety of different vegetables, fruits, whole grains, healthy fats, and lean protein. If your newfound love of vegan cheese ends up replacing any one of these major food groups, you may be throwing your diet out of balance and risking nutritional deficiencies.
Making your own dairy-free cheese at home can be a simple process. A soft-style homemade cheese recipe can be made with lactose-free milk, salt, and cumin seed. Heat these ingredients in a 5-quart Dutch oven over medium heat, stirring frequently, until boiling. Reduce the heat and simmer, uncovered, for 5 minutes, then remove from the heat and stir in lemon juice. Let the mixture stand for 15 minutes, then line a large strainer or colander with several layers of 100% cotton cheesecloth. Strain the milk mixture and discard the liquid. Gently squeeze the cheesecloth to remove as much liquid from the curds as possible, then wrap the cloth around the curds and place them in a large strainer or colander set in a bowl. Put a weighted bowl on top to help press out any additional liquid, then let the mixture stand, covered, in a refrigerator for at least 15 hours.
Another simple recipe for vegan cheese requires just eight ingredients and a few simple steps. First, soak cashews, then blend them with seasonings to flavour. Next, wrap the mixture in cheesecloth to absorb liquid, then chill. For a firmer cheese, use less water. For a softer cheese, you can add ingredients such as white onion, cilantro, and chilli pepper flakes, and allow the cheese to set for two days.
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Dairy cheese is inflammatory
Dairy cheese is processed, and it contains lots of fat. Processed food is generally considered bad for health, and foods that are high in fat are linked to inflammation. While dairy cheese does contain important nutrients such as vitamins, minerals, protein, calcium, B12, and natural fats, it is still a type of junk food.
Some people are allergic to cow's milk and experience inflammation as a result. A 2015 study found that eating dairy foods increased low-grade inflammation in a small sample of German adults. Similarly, a review of 52 clinical studies published in 2017 concluded that dairy generally has anti-inflammatory effects, except in people allergic to cow's milk.
Observational studies have also linked milk and dairy consumption to an increased risk of acne, an inflammatory condition, in adolescents and young adults. Additionally, people may experience bloating, cramping, and diarrhea when consuming dairy and link those symptoms with inflammation. However, it is likely that these symptoms are related to an inability to digest lactose, the sugar naturally present in milk products.
While the evidence is mixed, with some studies finding no link between dairy and inflammation, the overall consensus is that dairy cheese is inflammatory. This is especially true for those with allergies or sensitivities to dairy products.
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Frequently asked questions
Dairy-free cheese can be healthy, but it depends on the type and how often you consume it. It is usually made from plant-based proteins and fats. Some are made with coconut oil, which can elevate "bad cholesterol". However, some brands like Treeline are made from cashews, which have low saturated fat and a good amount of protein and calcium.
Some dairy-free cheese options are made with a lot of unhealthy starches and vegetable oils, which can cause weight gain and bloating. It is best to choose a dairy-free cheese with whole-food ingredients. Some recommended brands include Treeline, Miyokos, and MamaSezz.
Dairy cheese is inflammatory and is linked to chronic inflammation, which can lead to diabetes, heart disease, cancer, obesity, and Alzheimer's disease. However, vegan cheese is often highly processed and lacks protein. It is best to consume both in moderation as part of a healthy, well-balanced diet.
Dairy-free cheeses are made from a variety of plant-based ingredients, including nuts, soy, seeds, and root vegetables. They come in many styles and flavours.
Dairy-free cheese can be purchased from most major retailers or made at home.
