Bushra Griffith
Vegan cheese is a great alternative to dairy cheese, especially for those who are vegan or vegan-curious. However, it's important to note that not all vegan cheeses are created equal when it comes to health benefits. While vegan cheese can be a healthier alternative to dairy cheese, some varieties may be bad for your heart due to their high saturated fat content. For example, a well-known dairy company's plant-based cream cheese contains 33% more saturated fat than its dairy counterpart. Additionally, some vegan cheeses are highly processed and may contain preservatives, colour additives, sodium, and unhealthy starches and vegetable oils, which can lead to weight gain and bloating. On the other hand, vegan cheese made with cashew nuts tends to be a healthier option, with higher protein levels and lower sodium and saturated fat content. Ultimately, while vegan cheese can be part of a healthy diet, it's important to read labels carefully and be mindful of portion sizes.
| Characteristics | Values |
|---|---|
| Heart Health | Some vegan cheeses are high in saturated fat and can be bad for heart health. |
| Cholesterol | Vegan cheese is cholesterol-free. |
| Gut Health | Vegan cheese is better for gut health as it does not contain lactose or casein. |
| Nutritional Value | Vegan cheese often has little nutritional value. |
| Processed | Vegan cheese is often highly processed and contains preservatives, color additives, and sodium. |
| Allergies | Some vegan cheeses can set off nut allergies. |
| Protein | Vegan cheese often lacks protein. |
| Calcium | Vegan cheese often lacks calcium. |
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What You'll Learn
Vegan cheese can be high in saturated fat
While vegan cheese can be a good alternative to dairy cheese, it's important to be aware that it can be high in saturated fat. This is especially true for vegan cheese made with coconut oil, such as the brand Daiya, which contains 4.5 grams of saturated fat per slice. The amount of saturated fat in vegan cheese varies depending on the brand and ingredients used. For example, a plant-based version of a well-known cream cheese brand contains 6 grams of saturated fat per serving, which is 33% more than its dairy counterpart.
Some vegan cheeses, such as those made with cashew nuts, tend to have lower levels of saturated fat. For instance, Treeline's cashew cream cheese has one-sixth of the saturated fat of both plant-based and dairy Philadelphia cream cheese (just 1 gram). However, these options may be more expensive. It's worth noting that the impact of coconut oil on heart disease is not yet conclusive, but it does increase the fat content of vegan cheese.
The high levels of saturated fat in some vegan cheeses are concerning because of the potential impact on heart health. While dairy cheese also contains saturated fat, there is evidence that consuming it is not linked to an increased risk of cardiovascular disease. This may be due to the body's absorption of saturated fats from different sources. To maintain heart health, it is generally recommended to limit saturated fat intake to under 20 grams per day.
In addition to the saturated fat content, it is important to consider other nutritional aspects of vegan cheese. Many vegan cheeses have little nutritional value and are highly processed, containing preservatives, color additives, and sodium. However, some brands offer products with simple, straightforward ingredients, and vegan cheese is generally cholesterol-free and better for gut health since it lacks lactose and casein.
Overall, while vegan cheese can be a viable option for those seeking dairy-free alternatives, it is important to read labels carefully and be mindful of the saturated fat content, especially for those concerned about heart health.
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Vegan cheese often contains vegetable oils and starch
While vegan cheese is a great alternative for those who are vegan or vegan-curious, it is important to be aware of the pros and cons of vegan cheese. Vegan cheese often contains vegetable oils and starch, which have little to no nutritional value and are of particular concern to heart health.
Vegans choose not to eat foods made with animal products for environmental and ethical reasons, and vegan cheese, by definition, contains no animal substances. However, when it comes to improving cholesterol, heart health, or managing diabetes, there are pros and cons to vegan cheese.
Vegetable oils and starches are commonly used in vegan cheese to replicate the texture and taste of dairy cheese. While these ingredients may improve the sensory qualities of vegan cheese, they offer little in the way of nutrition. Starches, in particular, are unhealthy and can cause weight gain and bloating. The body converts these starches to sugar, resulting in the very symptoms individuals may be trying to avoid by choosing vegan cheese.
Furthermore, vegetable oils and starches in vegan cheese contribute to its low protein content. This is concerning because many people expect vegan cheese to be a good source of protein, just as dairy cheese is. The lack of protein in vegan cheese is a significant drawback, especially for those relying on it as a dietary substitute.
It is worth noting that not all vegan cheeses are created equal. Some vegan cheeses, such as those made with cashew nuts, can be healthier options with higher levels of protein and lower levels of sodium and saturated fat. However, these options may also be more expensive. Ultimately, while vegan cheese can be a tasty and environmentally friendly alternative to dairy cheese, it is important to be mindful of the ingredients and their potential impact on heart health.
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Vegan cheese can be low in protein
Vegan cheese is often highly processed, containing preservatives, colour additives, and sodium. The main ingredients in many vegan cheeses are starch and vegetable oils, usually coconut oil or palm oil, which give texture but have little nutritional value.
However, some vegan cheeses may be healthier depending on their ingredients. For instance, those that use cashew nuts usually have higher levels of protein and lower levels of sodium and saturated fat. Treeline's cashew cream cheese, for example, has 2g of protein per serving, the same as dairy Philadelphia.
It is important for vegans to watch their consumption of ultra-processed food alternatives as these could have many of the same negative health effects as ultra-processed foods have for non-vegans.
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Vegan cheese is cholesterol-free
Some vegan cheeses are made with coconut oil, which boosts their fat content. While there is not conclusive evidence that coconut oil affects heart disease, it does increase the saturated fat content of vegan cheese. For example, a slice of Daiya vegan cheese contains 4.5 grams of saturated fat, compared to 3 grams in a slice of Cabot cheese.
It is worth noting that vegan cheese made with cashew nuts tends to be a healthier option, with higher levels of protein and lower levels of sodium and saturated fat. However, these cheeses may be more expensive.
While vegan cheese can be part of a healthy diet, it should be consumed in moderation as a treat, similar to butter. It is important to read labels carefully and opt for brands with simple, straightforward ingredients.
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Vegan cheese is better for gut health
While vegan cheese may not always be the healthiest option for your heart, it can be better for gut health in several ways. Firstly, vegan cheese is often made from plant-based ingredients such as nuts, soy, seeds, and root vegetables, which are naturally high in fibre. Fibre is essential for maintaining a healthy gut, as it promotes regular bowel movements and a diverse gut microbiome.
Secondly, some vegan cheeses contain live and active cultures, similar to those found in yoghurt. These cultures are essentially probiotics, which can improve gut health by introducing beneficial bacteria into the digestive tract. Probiotics can aid in digestion, reduce inflammation, and boost the immune system.
Additionally, vegan cheese can be a good option for those with lactose intolerance, a condition where the body struggles to digest lactose, a sugar found in dairy products. Lactose intolerance can cause digestive issues such as bloating, gas, and diarrhoea. By choosing vegan cheese, individuals with lactose intolerance can still enjoy the taste and texture of cheese without the unpleasant side effects associated with dairy.
It is worth noting that not all vegan cheeses are created equal. Some highly processed vegan cheeses may have a less positive impact on gut health, so it is important to read ingredient labels and choose options with minimal and natural ingredients. Making your own vegan cheese at home using nuts, non-dairy milk, and spices is another way to ensure you know exactly what you're consuming.
In conclusion, while vegan cheese may not always be heart-healthy, it can offer several benefits for gut health when consumed as part of a balanced diet. Its high fibre content, probiotic properties, and suitability for lactose intolerance make it a gut-friendly option for many individuals.
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Frequently asked questions
It depends on the type of vegan cheese. Vegan cheeses made with coconut oil or palm oil tend to be high in saturated fat, which can increase the risk of coronary heart disease. However, some vegan cheeses, such as those made with cashew nuts, are lower in saturated fat and higher in protein.
Vegan cheese is cholesterol-free, lactose-free, and gluten-free. It is also more environmentally friendly than dairy cheese, as it does not involve the use of animals.
Many vegan cheeses have little nutritional value and are highly processed, containing preservatives, colour additives, and sodium. They may also contain unhealthy starches and vegetable oils that can cause weight gain and bloating.
Yes, there are some dairy-free cheese alternatives that are made with clean, wholesome ingredients. For example, Yvonne's Vegan Kitchen offers a variety of delicious and creamy vegan cheeses made with organic cashews, filtered water, organic coconut oil, grapeseed oil, and Himalayan sea salt.
Read the labels carefully and look for ingredients such as coconut oil, palm oil, starch, and vegetable oils, which can indicate that the product is high in saturated fat and low in protein.
