[ in focus ]
BY NAN FORNAL
no-moo
dairy foods
plant-based alternatives to popular products
Years ago, there were slim choices for those who wanted to cut down or cut out dairy products from their diets while still enjoying the tastes and textures. But that was then. . . . Now, there are plentiful choices. Sales of plantbased alternatives to animal products grew 29 percent between 2019 and 2021; that market is now worth some $5 billion and growing.
Why choose plant-based? Health reasons for choosing plant-based substitutes for dairy foods include allergies and sensitivities (including lactose intolerance). Some people also desire a lower fat option, as research has shown links between the risks for some diseases and high-fat dairy foods. Ethical issues lead some people, including those who follow a vegan diet or have environmental concerns, to choose plant-based milks and cheeses over dairy versions.
Options Milk: Popular dairy-free milks include almond, coconut, hemp, rice, and soy, and each has its own nutrition profile. Although hemp milk is higher in fat than some other plant-based milks, most of the fat is in the form of unsaturated essential fatty acids. Cheese: Cashews, almonds, and macadamia nuts are frequent ingredients in vegan cheese, and the availability of hemp cheese is growing. You’ll find dairy-free cheeses in blocks, wedges, and slices; shredded; and in styles that closely resemble cream cheese, Parmesan, and ricotta. Yogurt: “It is typically made from nuts, like almonds, cashews, coconuts, and even other foods like soybeans, plantains, oats, and peas,” says Carleigh Bodrug of PlantYou.com. Most vegan yogurts, she says, contain “prebiotics, probiotics, and live cultures that are beneficial to keeping your gut healthy.” ●
SELECTED SOURCES “7 ways a vegan diet fights cancer,” Physicians Committee for Responsible Medicine, www.pcrm.org, 2/4/21 • “Chris’s ultimate guide to the best plant-based alternatives” by Chris Shapard, www.FFACoalition.org, 7/7/21 • “Dairy alternatives: How to replace milk, cheese, butter, and more” by Jon Johnson, www.MedicalNewsToday.com, 10/23/18 • “Everything you need to know about vegan cheese,” www.PETA.org • “Guide to plant-based yogurt” by Carleigh Bodrug, www.PlantYou.com, 10/14/20 • “Hemp milk: Nutrition, benefits and how to make it” by Lizzie Streit, www.Healthline.com, 11/7/18
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