Yes! There are great alternatives to dairy, this is good-to-know for a long, sustainable diet – and for allergy sufferers.
We all know the familiar cows, goats and sheep’s milk, including a wide variety of cheeses; yoghurts and flavoured yoghurts; full, medium and low fat milks, butters; and ice creams.
But, if you have an allergy or intolerance to dairy, you can now find non-dairy alternative products.
Here is a list of alternatives to test and choose from:
- Almond milk
- Soy milk
- Oat milk
- Rice milk
- Coconut milk
Although these are considered good substitutes, remember non-dairy substitutes vary in levels of protein, sugars and minerals, check the labels to make sure know what your daily intake is and remember to supplement for the lack thereof.
- Almond milk yoghurt
- Coconut milk yoghurt
- Soy milk yoghurt
Some yoghurts may have higher carb and fat contents than others, please check their labels and choose what would suit your diets. In general yoghurts may have added probiotics and bacterias.
Cheeses can either be considered as hard or soft. Cheeses vary in taste, texture and even colour. It is made by adding acid or rennet; from fermenting, cow, goat or sheep’s milk; and bacterial cultures.
Note: cheese contains sodium, the brand you choose will indicate the percentage, hence it
Hard cheese – substitutes to consider
- Cream cheese – nut (Brazil nuts, Almond nuts, Macadamia nuts) or soy based
- Cottage cheese – use soft tofu
- Ricotta cheese – soft tofu
Hard cheese – substitutes
- Parmesan – use yeast
- Others – processed nuts
- Vegetables oils – olive and sunflower
- Coconut butter, oil
- Nut butters
Ice cream substitutes
- Creamy ice creams made from coconut milks or soy milks
Remember that non-dairy substitutes will not necessarily contain all the nutrients as natural dairy products, therefore it is essential to supplement with good quality nutrition.