Dairy is not necessarily a strong addition to every individual’s diet. For those who have difficulty digesting lactose, sugar found in dairy can be harmful, and consuming cheese, milk, yogurt, and even butter can produce undesirable symptoms such as bloating, gas, diarrhea, and general intestinal upset. Lactose intolerance often runs in families, says Johns Hopkins Medicine. In some cases, the small intestine stops making lactase after an injury, an infection or disease.
Dairy can be found in many recipes, so it’s common to turn to dairy alternatives so people can still enjoy the foods they love.
- Milk substitutes: Milk substitutes can be used on cereal, mixed in smoothies, or in recipes for baked goods. Milk substitutes are made from various plant substances, including soy, rice, oats, almonds, coconuts, cashews, flaxseed, and others, and come in sweetened and unsweetened varieties.
- Yogurt alternatives: Coconut and soymilk yogurts are often creamy and have the same consistency as cultures made from yogurt from cow’s milk.
- Butter alternatives: Plant-based butter alternatives are available in most grocery stores. Coconut oil, olive oil, and avocado oil can also be used instead of butter for sauteeing.
- Cheese substitutes: It can be challenging to replicate the taste and texture of traditional cheeses. There are many plant-based versions of soft cheeses, while nutritional yeast can replicate the tang of parmesan cheese for pastas and other dishes. There also are hard cheese alternatives available in health food stores. Most products use soy protein or nuts in the bases of cheese alternatives. Others use pea starch or pea protein mixed with vegetable oils.
Dairy alternatives make it possible for those who have dairy allergies, intolerances or particular food preferences to skip the cow’s milk in their favorite foods.
