Kamil Perry
The Paleo diet is a popular dietary plan based on the presumed diet of our ancestors during the Paleolithic era. It typically excludes grains, legumes, and dairy. However, the inclusion of dairy products, especially cheese, is a common topic of debate among those following the Paleo diet. While some people can tolerate dairy well, others experience digestive issues or negative side effects. As a result, there is a demand for Paleo-friendly cheese alternatives made from ingredients like nuts, vegetables, and spices. These substitutes aim to replicate the taste and texture of traditional cheese while adhering to the restrictions of the Paleo diet.
| Characteristics | Values |
|---|---|
| Dairy | Excluded from Paleo |
| Dairy Substitutes | Goat, sheep, and nut cheese |
| Nut Cheese Nuts | Cashews, almonds, and pine nuts |
| Nut Cheese Recipes | Zucchini cheese, garlic-chive zucchini cheese, autoimmune paleo diet nut-free and dairy-free "cheese" |
| Dairy-Free Cheese Recipes | Paleo cheddar cheese, garlic cashew cheese, cheese for paleo pizza |
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What You'll Learn
Dairy is not paleo
Dairy is not considered paleo. The paleo diet promotes eating whole, unprocessed foods that are close to their natural form. Dairy products are often processed and contain additives that are not naturally present in healthy, grass-fed cows. For example, commercial milk is typically pasteurized, and sometimes flash-pasteurized, which involves heating the milk to extremely high temperatures to kill all bacteria, both good and bad.
Additionally, the consumption of milk and dairy products is a relatively recent phenomenon on an evolutionary time scale. Humans have only been consuming milk products for about 9,000-10,000 years since the domestication of animals such as cows, sheep, and goats. This means that, as a species, we have had limited evolutionary experience to adapt to dairy, which now comprises a significant portion of the calories in the Western diet.
Dairy products have the potential to cause various health issues. For example, dairy is naturally high in carbs and sugars, and the high calcium content can cause imbalances in magnesium, potentially increasing the risk of heart disease. Dairy is also associated with hormone issues, as its main purpose in nature is to make babies grow. It can also be difficult to digest for some people, especially as most mammals stop producing the enzyme lactase after infancy, which is necessary to process dairy.
However, some people following a paleo diet may choose to include certain dairy products in moderation, such as ghee, butter, or goat cheese, as these are easier to digest and have significantly less risk associated with them compared to milk's lactose and casein. Ultimately, the decision to include dairy in a paleo diet is an individual one, and some people may tolerate dairy well while others may not.
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Primal, an offshoot of paleo, allows dairy
The Primal diet is an offshoot of the paleo diet, which is based on the lifestyle and eating patterns of early humans. It is less restrictive than the paleo diet, which is criticised for eliminating several nutritious food groups. The Primal diet is highly customizable to individual needs and tastes and focuses on high-quality, minimally processed whole foods. It encourages the consumption of meat, fish, fowl, eggs, vegetables, fruits, nuts, seeds, and good fats.
The Primal diet allows for a wide range of macronutrient intakes, from very low-carb keto diets to higher-carb diets that include more fruit and root vegetables. It does not restrict nightshade vegetables, unlike the paleo diet, and includes moderate amounts of dairy. The diet recommends raw or organic full-fat dairy, including unsweetened yogurt, kefir, full-fat cream, and milk. It also allows for goat's or sheep's milk cheeses, Gouda, Cheddar, blue cheese, and feta, preferably raw and grass-fed.
While the Primal diet is less rigid than the paleo diet, it still has some restrictions. It limits the intake of grains, processed foods, processed oils, and high-sugar foods and beverages. It also recommends limiting saturated fat, as it may be harmful to those with heart disease. The Primal diet can be challenging to follow due to the necessity of whole foods, which may not be easily accessible or affordable for everyone.
The inclusion of dairy in the Primal diet is a notable difference from the paleo diet, which restricts dairy due to the presence of milk solids containing lactase and casein, which can cause digestive issues for some individuals. However, the decision to include or avoid dairy in the paleo diet is ultimately an individual one, depending on how the body tolerates it. Some people on the paleo diet choose to include small amounts of cheese, butter, and plain yogurt, while others avoid dairy entirely.
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Goat cheese is good in moderation
Goat cheese, also known as chèvre, is a nutritious and healthy alternative to cow's cheese. It is packed with vitamins, minerals, protein, and healthy fats. Goat cheese is also a good source of selenium, an essential trace mineral that helps the body break down DNA-damaging peroxides, which in turn can lower the risk of developing certain conditions like cancer, thyroid disease, and cardiovascular disease.
Goat cheese is also a good source of calcium, an essential nutrient for bone, teeth, and organ health. It also contains phosphorus and copper, which are crucial for bone health. The presence of bioactive compounds further enhances its nutritional value, promoting overall well-being.
Goat cheese has a lower lactose content than cow's cheese, making it a better option for those with lactose intolerance. It also contains A2 beta-casein proteins, which are less allergenic than the A1 proteins found in cow's milk. This makes goat cheese easier to digest and a good option for those with cow's milk allergies. Additionally, the fatty acids in goat cheese are metabolized faster, leading to increased satiety and aiding in weight loss.
However, despite its numerous health benefits, goat cheese should still be consumed in moderation. Goat cheese can be high in fat, and excessive consumption may lead to weight gain or digestive discomfort. Monitoring your body's response and consulting with a healthcare professional can help ensure that you are consuming goat cheese in a way that aligns with your overall health and dietary goals.
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Dairy-free paleo cheese substitutes
Dairy products are not considered paleo, but there are many substitutes for those who want to enjoy cheese as part of a paleo diet. Many dairy-free cheeses are made with cashews or other nuts, but some people may prefer nut-free options due to allergies or personal preference.
One popular option is zucchini cheese, which can be made in a variety of flavours, such as basic zucchini cheese, zucchini cheese with fresh parsley, garlic-chive zucchini cheese, or garlic dilly zucchini cheese. There are also nut-free options like non-dairy cheese and Nacho zucchini cheese.
For those who enjoy cream cheese, there are several recipes available that use soaked cashews as a base. This can be made with or without the addition of strawberries, and some people have used this as a substitute for cream cheese in cheesecake recipes. Macadamia nuts can be used as a substitute for those with cashew allergies.
Other paleo cheese recipes include paleo cheese spread made with cashew, macadamia nut "ricotta", and almond feta. Some people also recommend goat cheese in moderation, as well as blending taco spices, cashews, and nutritional yeast to make a nacho cheese.
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Nut-free paleo cheese recipes
Paleo cheese is a dairy-free cheese alternative that is made from whole foods. It is free of grain, gluten, dairy, and refined sugar. Paleo cheese recipes typically use tapioca flour or coconut flour to avoid starch.
Paleo Cheese
This paleo cheese recipe by Merrymaker Sisters uses coconut milk, vinegar, and coconut flour. It can be grated, sliced, or melted, making it a versatile option for cheese on toast or burgers.
Dairy-Free Paleo Cream Cheese
This recipe by Paleo Gluten Free uses soaked cashews that are blended into a coarse texture. The rest of the ingredients are then added and blended until smooth. This cream cheese is perfect for spreading on paleo bagels or using in other sweet or savory recipes. It can be stored in the fridge for up to a week.
Macadamia Nut "Ricotta" Garlic & Chive Spread
This recipe, mentioned by Predominantly Paleo, uses macadamia nuts as a base and adds garlic and chive for flavor. It is a spreadable cheese option that is perfect for those who are dairy-free.
While these recipes do not contain nuts, it is important to note that some paleo cheese recipes may include them. Always check the ingredient list before preparing any recipe to ensure it meets your specific dietary needs and restrictions.
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Frequently asked questions
Paleo cheese is not made of dairy and is usually made from nuts, like cashews, almonds, and pine nuts. Some recipes also include beef gelatin powder to help the cheese firm up.
Here are some examples of paleo cheese recipes:
- Paleo Cheddar Cheese (And Love it, Too) – contains nuts (cashews)
- Autoimmune Paleo Diet Nut-Free and Dairy-Free “Cheese” (The Spunky Coconut) – made with cauliflower puree and coconut butter, plus probiotics and seasonings
- Garlic Cashew Cheese (Win-Win Food) – contains nuts (cashews)
- Cheese for Paleo Pizza (Paleo Cupboard) – contains nuts (cashews, almond milk, and pine nuts)
People choose to eat paleo cheese because they are following the paleo diet, which excludes grains, legumes, and dairy. Some people choose to be more lenient with the diet and allow dairy if their body can handle it.
