A guide to going dairy-free
Many people are going dairy-free for a variety of reasons, including better health or to reduce their impact on the planet. Others are lactose intolerant, so avoiding milk is a must for them. One struggle people face when giving up dairy is how to replace everyday dairy products. In this article, I offer a guide to suitable dairy substitutes to help make the transition easier.
The dietary benefits of going dairy-free
Some dairy substitutes have far fewer calories and less saturated fat than their animal alternatives, making them a good alternative to lose weight. Plant-based, unsweetened dairy also tends to be low in carbs. Be sure to check the nutrition facts and ingredients labels to make sure you are getting decent nutrition. Also, getting options with added sugars and other unwanted ingredients.
Dairy-free Milk Alternatives
Oat milk is a great source of fibre, and it’s high in vitamins like B12. It also has one of the most satisfying flavours, with a creamy texture that replicates the richness of cow’s milk.
Soy milk is a staple around the world because it has a similar appearance, taste, mouthfeel and nutrition to animal milk. It’s a great source of potassium, proteins, and essential amino acids rarely found in plants.
Almond milk has a mild flavour that won’t stand out, and it’s low in sugar. It’s an excellent low-carb and low-calorie alternative.
Dairy-free yoghurt alternative
Coconut yoghurt is a rich treat that’s easy to find in supermarkets. Woolworths offers tasty coconut yoghurts. However, coconut milk isn’t a natural source of protein like cow’s milk. You can enhance this low protein alternative by adding high protein granola.
Extra Virgin Olive Oil
Butter and olive oil are remarkably interchangeable. Olive oil is also great for dipping, frying, dipping, basting and baking (except for recipes calling for cold butter).
It’s full of heart-healthy monounsaturated fat. Diets high in monounsaturated fats are linked to a wide range of health benefits, including weight management, improved cholesterol, and lowered blood pressure.
Dairy-free cheese alternatives
When you taste cashew cheese, you’ll find it hard to believe it comes from a tropical fruit. Although it contains little to no protein, it will still provide your cheesy fix and a small dose of plant-based nutrition.
Nutritional yeast flakes
Nutritional yeast flakes are the standard go-to replacement for parmesan cheese. It has a sharp, distinct taste and a very satisfying cheesiness. In addition, it’s a significant source of some B-complex vitamins and contains trace amounts of other vitamins and minerals.
Dairy-free Ice Cream Alternative
If you don’t want store-bought ice cream, then bananas are an excellent substitute. Simply blend some frozen bananas and customise them with fruits or other flavourings. Bananas are low fat, naturally sweet treat that’s high in vitamins.
It’s important for everyone- vegetarians, vegans and meat-eaters to read up on nutrition to ensure their diet isn’t deficient in any vitamins or minerals.
Although dairy products are rich in calcium, dairy is not the only source of calcium. Other excellent calcium sources include Leafy green vegetables, calcium-fortified soy milk and calcium-set tofu.
If you’re unsure about what to eat while going dairy-free, book a consultation with me. Together we’ll plan a diet that suits your health and lifestyle needs.
Plant-based meal plan to help you go dairy-free
Are you curious about going 100% plant-based but not sure where to start? Check out our Plant-Based Meal Plan Guide for vegan diets. This written guide provides step by step instructions for planning vegan meals to help you lose weight and improve your health. In addition, it contains nutritional information, useful kitchen hacks and 4 bonus recipes.