Patrick Oconnell
Vegan cheese is a non-dairy alternative to cheese, usually made from plant-based proteins and fats. It is a good option for vegans or those who are lactose intolerant. However, it is often highly processed and may contain unhealthy amounts of saturated fat, particularly coconut oil, which can be detrimental to cardiovascular health. Vegan cheese can also contain additives, refined oils, preservatives, colour additives, sodium, and starches and vegetable oils that the body converts to sugar, causing weight gain and bloating. On the other hand, some vegan cheeses are made from whole foods like nuts, seeds, and vegetables, and can be a good source of vitamins, minerals, and fibre. Ultimately, the healthiness of vegan cheese depends on the specific type and brand, and how it fits into one's overall diet.
| Characteristics | Values |
|---|---|
| Main reason to try | Vegans choose not to eat foods made with animal products, for reasons both environmental and ethical |
| Benefits | Lack of natural cholesterol, good source of vitamin E and fiber |
| Downsides | Expensive, highly processed, unhealthy starches and vegetable oils, less protein, saturated fats |
| Best brands | Violife, Miyoko’s Organic, Monty’s Cream Cheese, Misha’s Kind Foods, Treeline |
| Best ingredients | Cashews, purified water, almonds, vegan cultures, olive oil, spices, aquafaba, sunflower oil |
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What You'll Learn
Vegan cheese is highly processed and lacks protein
Vegan cheese is highly processed. While some people argue that processed food is inherently bad for you, others disagree. However, it is important to note that processed food gives producers a lot of freedom to create whatever kind of product they want, and most of the time, taste and price are prioritized over health concerns.
Vegan cheeses are made from a variety of plant-based ingredients and come in a wide selection of styles and flavors. Some popular bases for vegan cheese include coconut milk, cream, and oil, as well as cashews, almonds, and other nuts. Coconut is often used for its high-fat content, which creates a creamy, cheese-like product. However, coconut has a strong flavor that is not reminiscent of cheese, so other ingredients are added to boost flavor, such as salt, garlic powder, onion powder, nutritional yeast, and lemon juice.
Because of its high-fat content, coconut oil can be unhealthy. It contains high levels of saturated fat, which can be as bad or worse for you than butter or lard. Coconut oil also elevates "bad cholesterol," and cardiologists recommend limiting your intake for the sake of cardiovascular health. In addition to coconut oil, vegan cheeses often contain unhealthy starches and vegetable oils that the body converts to sugar, which can cause weight gain and bloating.
Vegan cheese also often lacks protein. While some manufacturers add protein in the form of chickpea powder, pea protein, or protein isolates, these additions tend to cause less than ideal flavors with very small gains in protein content. However, cashew-based cheeses are a good source of protein and are low in saturated fat.
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It often contains unhealthy starches and oils
Vegan cheese is often made from plant-based proteins and fats. While some vegan cheeses are healthier than others, many contain unhealthy starches and oils.
Some vegan cheeses are made with coconut oil and other saturated fats that can affect cholesterol levels. Coconut oil has been found to elevate "bad cholesterol", and its consumption is discouraged by cardiologists at leading hospitals such as the Mayo Clinic, Cleveland Clinic, and Harvard Medical School. Palm oil, another source of saturated fat used in some vegan cheeses, is also detrimental to cardiovascular health and has a negative environmental impact.
Vegan cheeses may also contain modified food starch, which, along with coconut oil, provides little to no protein. Some manufacturers add protein in the form of chickpea powder, pea protein, or protein isolates, but these can cause undesirable flavors with minimal increases in protein content.
In addition to starches and oils, vegan cheeses may contain gums, fillers, and additives to improve shelf life, binding, or melting abilities. These ingredients can make vegan cheese highly processed, which may be considered a negative aspect by some consumers.
However, it is important to note that not all vegan cheeses are unhealthy. Some brands, like Treeline, use cashews as a base, which are low in saturated fat and a good source of protein. Additionally, homemade vegan cheeses made from nuts and seeds can be a healthier option, as they require minimal processing.
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Vegan cheese is expensive
The high cost of vegan cheese is due to several factors. Firstly, the ingredients used to make vegan cheese can be expensive. For example, nut-based cheeses, which are a good source of vitamin E and fibre, tend to be pricey. Cashew nuts, in particular, are a great alternative as a base for vegan cheese as they are low in saturated fat, taste great, and are a good source of protein. However, they come at a higher cost than other ingredients.
Another factor contributing to the high cost of vegan cheese is the specialised production process. Making vegan cheese often requires more time and labour than traditional cheese-making, which drives up the production cost. Additionally, the demand for vegan cheese is still relatively niche compared to traditional cheese, which means that the economies of scale do not yet favour vegan cheese production.
The expense of vegan cheese is a significant consideration for consumers, especially those on a budget. However, it is worth noting that the market for vegan cheese is growing, and with increased consumer interest, we may see a corresponding decrease in prices as production becomes more efficient and accessible.
In the meantime, consumers can explore more affordable alternatives to store-bought vegan cheese, such as making their own at home. Homemade vegan cheese can be a healthier and more cost-effective option, as it allows individuals to control the ingredients used and avoid the gums, oils, and fillers often found in commercial varieties. Recipes for homemade vegan cheese typically include easily accessible ingredients like nuts, seeds, and non-dairy milk, which can be crafted into a variety of flavours and textures.
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It can be made at home
There are many reasons why someone may choose to consume vegan cheese. Vegans, for instance, choose not to eat foods made with animal products for ethical and environmental reasons. Vegan cheese is also a good option for those looking to reduce their cholesterol intake, as it lacks the natural cholesterol found in animal products.
However, vegan cheese is not necessarily a healthier alternative to dairy cheese. Many vegan cheeses are made with coconut oil and other saturated fats that can affect cholesterol levels. Some varieties also contain unhealthy starches and vegetable oils that the body converts to sugar, leading to weight gain and bloating. Additionally, vegan cheese tends to be highly processed and may contain additives to improve shelf life and melting ability.
Despite this, vegan cheese can be a delicious and nutritious option when made at home using wholesome ingredients. Homemade vegan cheese allows you to control the ingredients used and create a product that suits your taste preferences and dietary needs. Here are some tips and recipes to get you started:
Ingredients and Substitutions
When making vegan cheese at home, you can use various ingredients as a base, including nuts, seeds, soy, tapioca, and oils. Nut-based cheeses, for example, are good sources of vitamin E and fiber. Cashews are a popular choice for creating creamy and tangy cheese due to their neutral flavor and soft texture. Other nuts like almonds can also be used. If you don't have access to nuts, you can try using seeds like sunflower seeds or tahini (sesame seed paste). Oat milk is another option for creating a creamy, meltable cheese sauce.
Recipes
Recipe 1: Cheddar-Style Cheese Sauce
This recipe uses sweet potatoes, cashews, and nutritional yeast to create a vibrant, tangy cheese sauce. Boil the potatoes until soft, then blend with the remaining ingredients. Add onion and garlic powder to taste, along with a splash of apple cider vinegar for a bright finish.
Recipe 2: Quick and Easy 5-Ingredient Cheese
This recipe uses softened cashews as a base. Soak the cashews in water for a minimum of 6 hours or boil them for about 10 minutes until tender. Drain and rinse, then blend with refined coconut oil, olive brine, garlic, and salt. Add optional ingredients like chopped fresh herbs, lemon zest, or crushed red pepper flakes to customize your cheese.
Texture and Melting Ability
To create a meltable and sliceable vegan cheese, you can experiment with different thickeners and stabilizers. Agar agar is a commonly used ingredient, but it can result in a rubbery texture. Alternatives include kappa carrageenan or chickpea flour, which some prefer for a softer texture.
Taste Testing
Vegan cheese has come a long way, and there are now many delicious options available. However, taste can be subjective, and some may find that certain brands or varieties better suit their palate. Hosting an at-home taste test with friends is a fun way to explore different vegan cheeses and discover your favorites.
Remember, when consuming vegan cheese, it is important to practice moderation and treat it as a treat, similar to butter. Always read the labels and be mindful of portion sizes, especially when it comes to highly processed varieties.
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Vegan cheese is a good option for those who are lactose intolerant
Vegan cheeses are made from a variety of plant-based ingredients and come in a wide selection of styles and flavours. They are usually made from some combination of plant-based proteins and fats. Common bases for vegan cheese include coconut milk, cream and oil, cashews, almonds, and various raw tree nuts and seeds. Nut-based cheeses are a good source of vitamin E and fibre.
Some vegan cheeses are highly processed and may contain unhealthy starches and vegetable oils that the body converts to sugar, leading to weight gain and bloating. Many vegan cheeses are also made with coconut oil and other saturated fats that can negatively impact cholesterol levels. However, there are also vegan cheese options made from healthier ingredients such as cashews, which are low in saturated fat and a good source of protein.
It is important to read the labels when purchasing vegan cheese, as many mass-produced options contain additives and unhealthy ingredients. Making your own vegan cheese at home can be a healthier alternative, as you can control the ingredients used. Overall, while there are some unhealthy options on the market, there are also vegan cheeses that are suitable for those who are lactose intolerant and seeking a healthier alternative.
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Frequently asked questions
It depends. Some vegan cheeses are highly processed and contain unhealthy starches, gums, oils, fillers, and vegetable oils or coconut oil, which can cause weight gain and bloating. However, some vegan cheeses are made from nutrient-dense foods like nuts, seeds, and non-dairy milk, which are good sources of vitamins, fiber, and protein.
Yes, vegan cheese can be expensive. Cheese made from nuts, peas, or other nutrient-dense foods can cost as much as $10 for a small cube.
It depends on the brand. Some vegan cheeses taste terrible, while others taste very similar to regular cheese. Miyoko's Organic Cashew Milk Mozzarella, for example, is said to taste fantastic and melt like dairy cheese.
