Kamil Perry
Vegan cheese is a dairy-free alternative to traditional cheese, made from plant-based sources such as nuts, soy, and root vegetables. It is a cholesterol-free option that can also be low in carbs, depending on the brand and ingredients used. For example, almond-based vegan cheese typically has a lower carb content than other varieties, while cashew-based cheeses can be suitable for low-carb diets like Keto and Paleo. However, it's important to note that vegan cheese may not always behave like its dairy counterpart, as seen with vegan Parmesan, which does not melt in the same way.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Cholesterol | None |
| Fat | High |
| Protein | High |
| Fiber | High |
| Nutritional value | Vitamins B and E, magnesium, iron, amino acids, omega-3 fatty acids, antioxidants |
| Ingredients | Nuts (cashews, almonds), coconut oil, almond milk, soy, root vegetables, tahini, hemp seeds, sunflower seeds |
| Additives | Carrageenan, xanthan gum |
| Diet suitability | Keto, Paleo, gluten-free, Whole30 |
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What You'll Learn
Vegan cheese is typically low-carb
Vegan cheese is typically low in carbohydrates. It is made from plant foods such as nuts (almonds, cashews, or coconut), soy, and root vegetables, which are naturally low in carbs and provide healthy fats. For example, one serving of almond-based vegan cheese (about 28 grams) contains just 3 grams of carbs and 6 grams of fat. This is within the standard daily intake for a ketogenic diet, which ranges from 20-50 grams of carbs.
However, it is important to note that the carb content of vegan cheese can vary depending on the brand and ingredients used. Some vegan cheeses are made with high-FODMAP ingredients like cashews, soy, or other nuts, which can be high in carbs. Therefore, it is always good to check the ingredients and nutritional information before consuming.
There are also low-carb vegan cheese options available for those following a ketogenic diet. For example, vegan Parmesan cheese made with sunflower seeds is a good source of protein and healthy fats, and it can be used as a binder or filler in Keto recipes. Additionally, there are recipes for low-carb vegan cheese sauces made with nutritional yeast, tahini, and hemp hearts, which can be used in dishes like vegan mac and cheese.
While vegan cheese is typically low-carb, it is important to consider the overall nutritional profile. Vegan cheeses may be high in fat, with an average slice containing 4 to 6 grams. However, these are generally considered healthier fats compared to those in dairy cheese. It is also worth noting that vegan cheese may not always taste or act like its dairy-based counterpart, and it can be more expensive.
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It's made from nuts, soy, or root vegetables
Vegan cheese is made from plant foods such as nuts, soy, and root vegetables. It is also often made with coconut oil, which provides healthy fats and is typically low in carbs. One serving of almond-based vegan cheese (about 28 grams) contains around 3 grams of carbs and 6 grams of fat. The standard daily intake for a ketogenic diet ranges from 20-50 grams of carbs, depending on individual needs, but the focus is on a high-fat intake.
Some vegan cheeses are made with cashews, which can be blended into a creamy, tangy cheese with a kick from lime juice and a hint of spice from chili flakes. This type of cheese can be adapted to suit your taste buds and dietary needs and is a good source of protein.
Other vegan cheeses are made with almonds, which are low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). FODMAPs are short-chain carbohydrates that can cause digestive problems for some people.
Vegan Parmesan cheese can be made with a food processor or blender and ingredients like sunflower seeds, which are rich in protein and healthy fats that help keep cholesterol levels healthy.
Vegan cheese sauces can be made with nutritional yeast, tahini, and hemp hearts. These sauces are a great source of B vitamins and can be stored in the refrigerator for up to 5 days.
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It's not Whole30-compliant
Vegan cheese is not Whole30-compliant. The Whole30 program discourages the consumption of dairy substitutes, including vegan cheese, which is considered a form of "food-swapping". The rules of the Whole30 program specifically state that all forms of cheese, including vegan and dairy-free varieties, are not allowed during the 30-day reset period.
The Whole30 program is a 30-day elimination diet that aims to help people identify food sensitivities and create a sustainable diet. During the elimination phase, participants must commit to completely eliminating certain food and beverage groups for 30 days. This includes sugar in all its forms, alcohol, grains, and soy products. After the elimination phase, participants gradually reintroduce these food groups and monitor their body's response to identify any specific sensitivities.
The focus of the Whole30 program is on whole, unprocessed foods. While vegan cheese can be made from whole foods like nuts and seeds, it often contains additives and thickeners like carrageenan or xanthan gum that are not allowed on the Whole30 program. Additionally, some vegan cheeses are made with high-FODMAP ingredients like cashews, soy, or other legumes, which are also discouraged on the Whole30 program.
It is important to note that the Whole30 program is not just about eliminating certain foods but also about the process of reintroduction and learning to make informed decisions about one's diet. The program encourages participants to use the information gained during the elimination and reintroduction phases to create a joyful and sustainable diet that aligns with their definition of health.
While vegan cheese may not be Whole30-compliant, there are still ways to include it in a balanced diet. The Whole30 program emphasizes that it is not a weight-loss program and that fixating on body composition can cause one to miss out on the life-changing benefits of creating a sustainable and informed diet.
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It's high in protein and fibre
Vegan cheese is often low in carbs, especially when made from nuts such as almonds or coconut oil. A serving of almond-based vegan cheese (28 grams) contains around 3 grams of carbs and 6 grams of fat. However, some store-bought vegan cheeses can be high in carbs, and they rarely taste like real cheese.
Vegan cheese is a good source of protein and fibre, especially when combined with other ingredients in recipes like mac and cheese. For example, a low-carb vegan mac and cheese recipe provides 18.6 grams of protein and 17.4 grams of fibre per serving. The protein content comes from ingredients like hemp seeds, tofu, or sunflower seeds, which are also a good source of healthy fats and vitamins.
Sunflower seeds, in particular, are a great option for vegans following a Keto diet as they are rich in protein and healthy fats, as well as vitamins and minerals like vitamin B, vitamin E, magnesium, and iron. They help keep unhealthy cholesterol at bay.
Vegan cheese sauces made with nutritional yeast, tahini, and hemp hearts are also a good source of protein and B vitamins. These sauces can be used in recipes like mac and cheese or as a binder in other Keto dishes.
Overall, while vegan cheese can vary in its carb content, it is often a good source of protein and fibre, especially when incorporated into recipes with other high-protein and high-fibre ingredients.
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It's a good source of vitamins
While vegan cheese is not a whole food, it is typically low in carbs and can be a good source of vitamins and minerals. For example, vegan cheeses made from nuts such as cashews, almonds, or coconut oil provide healthy fats and are usually low in carbs. One serving of almond-based vegan cheese (about 28 grams) contains only around 3 grams of carbs and 6 grams of fat.
Some brands, such as Daiya, make blocks and shredded vegan cheese that contain no FODMAPs. However, as vegan cheese is not a whole food, it is not considered Paleo or Whole30 compliant.
Vegan cheese can be a good source of B vitamins, especially when made with nutritional yeast. A low-carb vegan mac and cheese recipe, for example, includes nutritional yeast, tahini, and hemp seeds, providing 18 amino acids and B vitamins.
Sunflower seeds, another common ingredient in vegan cheese, are also a good source of vitamins and minerals. They are rich in vitamin B, vitamin E, magnesium, and iron. Additionally, they are high in protein and healthy fats that help maintain healthy cholesterol levels.
Overall, while vegan cheese may not be a whole food, it can be a good source of vitamins and minerals, especially when made with ingredients like nutritional yeast and sunflower seeds.
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Frequently asked questions
It depends on the specific brand and ingredients used in the vegan cheese. Vegan cheeses made from nuts such as almonds or coconut oil are typically low in carbs. One serving of almond-based vegan cheese (about 28 grams) contains around 3 grams of carbs. However, most pre-packaged vegan cheese is high in carbs.
Some brands, such as Daiya, make low-FODMAP vegan cheeses that are typically suitable for a low-FODMAP diet. You can also make your own low-carb vegan cheese sauce using nutritional yeast, tahini, and hemp hearts.
Low-carb vegan cheese can be a good option for those following a ketogenic or paleo diet, as it is typically high in healthy fats and low in cholesterol. It can also be a good source of protein, vitamins, and minerals.
