Brenda Khan
Dairy foods include milk, cheese, butter, cream, yoghurt, and foods made with these products. Dairy is a good source of protein, calcium, iodine, and vitamin B12. However, some people are allergic or intolerant to dairy, while others may choose to avoid it for dietary or taste preferences. If you are considering a non-dairy diet, it is important to ensure you still get the nutrients your body needs. This can be achieved through a nutrient-rich diet of whole foods, including leafy green vegetables, nuts, seeds, and fish, as well as dairy-free alternatives such as soy milk, almond milk, and coconut yoghurt.
How to go on a non-dairy diet
| Characteristics | Values |
|---|---|
| Reason | Allergy, intolerance, veganism, personal preference, or health reasons |
| Nutrient requirements | Calcium, vitamin D, iodine, vitamin B12, protein |
| Dairy products to avoid | Milk, cheese, yoghurt, butter, cream, ice cream |
| Dairy alternatives | Soy milk, almond milk, coconut milk, oat milk, rice milk |
| Dairy-free foods | Avocado, nut butter, tofu, coconut yoghurt, non-dairy spreads |
| Other considerations | Read labels carefully, check for allergens, ensure adequate nutrient intake |
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What You'll Learn
- Dairy substitutes: soya, almond, coconut, rice, and oat milk
- Calcium sources: leafy greens, tofu, and fortified milk alternatives
- Vitamin D sources: sunlight, oily fish, eggs, and fortified cereals
- Vitamin B12 sources: nutritional yeast, Marmite, fortified milk, and supplements
- Iodine sources: white fish, shellfish, oily fish, iodized salt, and supplements
Dairy substitutes: soya, almond, coconut, rice, and oat milk
Dairy substitutes are a great way to ensure you are still getting the nutrients your body needs when going on a non-dairy diet. Soya, almond, coconut, rice, and oat milk are all popular alternatives to cow's milk.
Soya Milk
Soy milk has the most protein of all alternative milks, so it is the best option for baking projects that require structure, such as cakes and bread. Its high-protein content also means baked goods will brown nicely, and it has a mild flavour that is usually hard to detect in baked goods. Soy milk can be used cup for cup in the same ratio as dairy milk, and it can be used in baking and cooking just like dairy milk.
Almond Milk
Almond milk can be used 1:1 in place of 2% milk and whole milk when baking. However, baked goods may appear a little pale when baked with almond milk, as there is very low protein in this milk, and the browning reaction cannot occur. It will still taste delicious, but you may want to add a topping or glaze to make your bake look more appetizing.
Coconut Milk
Coconut milk is one of the leading dairy-free milks used today in baking! It is a favoured option in cafes and consumer baked goods. It is also the only dairy substitute that can be reliably whipped, like whipped cream. If your recipe calls for a cup of whole milk, you can substitute it for a cup of coconut milk. However, it is best to use full-fat canned coconut milk and not the reduced-fat variety to emulate the same texture. Coconut cream can also be used as an alternative to heavy cream.
Rice Milk
Rice milk is naturally dairy-free, lactose-free, allergen-free, and great for nearly all diets. It is also incredibly easy to make at home, requiring just two ingredients and two minutes. However, most brands of rice milk contain unhealthy fats, artificial sweeteners, and preservatives that can interfere with the digestive system, so it is best to make it yourself.
Oat Milk
Oat milk is a great non-dairy substitute, and it has a lower environmental impact than almond milk. It can be used in baking recipes 1:1 in place of cow's milk. However, there are occasionally issues with separation and a slimy or gummy texture in baked goods, especially bread. To avoid this, look for "full-fat" oat milk.
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Calcium sources: leafy greens, tofu, and fortified milk alternatives
Dairy products are a good source of calcium, but they are not the only way to meet your calcium needs. Calcium is a mineral that your body needs to function. It is important for strong bones and teeth, but it is also needed to ensure your blood clots properly and that your heart beats as it should.
If you are avoiding milk and other dairy products, you can get your calcium from leafy greens, tofu, and fortified milk alternatives. Leafy greens such as raw kidney beans, soybeans, chickpeas, and white beans are excellent sources of calcium. For example, raw kidney beans contain 140mg of calcium per 100g, while soybeans contain almost 280mg per 100g.
Tofu is another great option for those seeking calcium from non-dairy sources. Tofu is made from soybeans, which are also high in calcium. In addition to tofu, there are several other soy-based products that can provide calcium, such as fortified soy milk. Fortified soy milk is included in the dairy group in the Dietary Guidelines because its nutrient composition is similar to that of milk.
Fortified milk alternatives, such as soy and rice drinks, can also be a good source of calcium. These products have added calcium and other nutrients, such as vitamin A and vitamin D, which are important for maintaining bone health. In addition to fortified milk alternatives, many other foods are fortified with calcium, including breakfast cereals, bread, orange juice, and plant-based milk alternatives made from oats, quinoa, rice, peas, almonds, cashews, and more.
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Vitamin D sources: sunlight, oily fish, eggs, and fortified cereals
Vitamin D is essential for health, but it can be challenging to obtain enough of it from your diet. It is also produced by the body from UV light exposure from the sun, but this may not be the best way to meet your needs. From late March/early April to the end of September, most people can get all the vitamin D they need from sunlight. However, between October and early March, we do not make enough vitamin D from sunlight. Additionally, certain groups, such as those with dark skin, may not be able to get enough vitamin D from sunlight and should consider taking supplements.
Sun exposure, dietary sources, and supplements are the three main ways to obtain vitamin D. This article will focus on dietary sources, specifically sunlight, oily fish, eggs, and fortified cereals.
Sunlight: Sun exposure is a natural way to increase your vitamin D levels. However, it is important to balance this with skin protection when spending prolonged periods in the sun to reduce the risk of skin damage and skin cancer.
Oily Fish: Oily fish, such as salmon, sardines, herring, and mackerel, are excellent sources of vitamin D3, a readily absorbed form of the vitamin.
Eggs: Eggs, specifically egg yolks, are another good source of vitamin D. Pasture-raised chickens that roam outside in the sunlight produce eggs with higher levels of vitamin D. Additionally, eggs from chickens fed vitamin D-enriched feed may have even higher levels.
Fortified Cereals: Fortified foods are regular foods that have been enhanced with vitamins and minerals during processing. Vitamin D-fortified cereals are a convenient way to boost your vitamin D intake, especially at breakfast. Look for cereals that are specifically fortified with vitamin D to ensure your morning bowl provides this essential nutrient.
In addition to these sources, other dietary sources of vitamin D include mushrooms, red meat, liver (avoided during pregnancy), and vitamin D-fortified beverages like milk (in some countries), soy milk, and orange juice.
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Vitamin B12 sources: nutritional yeast, Marmite, fortified milk, and supplements
Vitamin B12 is an essential nutrient that is mainly found in animal products, especially meat and dairy products. It is important to ensure adequate intake of vitamin B12, as it is necessary for many of the body's vital functions. While those who consume animal products can typically obtain sufficient amounts of vitamin B12 from their diet, those following a non-dairy or vegan diet may need to be more mindful of their B12 intake. Here are some vitamin B12 sources to consider:
Nutritional Yeast
Nutritional yeast is a species of yeast specifically grown for food and is commonly used as a condiment or flavouring agent. It is naturally low in sodium, calories, and fat, and it is also gluten-free, sugar-free, and vegan. Fortified nutritional yeast is an excellent source of vitamin B12 and is often preferred by those following a vegan or dairy-free diet. Just two teaspoons of nutritional yeast provide 313% of the daily value (DV) for vitamin B12. Additionally, nutritional yeast is a good source of plant-based protein and other B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), and B6.
Marmite
Marmite is a dark, savoury spread made from brewer's yeast, celery, salt, and spices. While it may be an acquired taste due to its strong flavour, Marmite is a good source of vitamin B12. A teaspoon of Marmite provides around 25% of your recommended daily intake (RDI) of B12. Marmite also contains vitamin B3 (niacin), which is beneficial for improving blood flow and enhancing workout performance. Furthermore, the vitamin B1 content in Marmite has been linked to improved heart function, particularly in diabetics.
Fortified Milk Alternatives
While traditional dairy milk contains vitamin B12, those on a non-dairy diet can opt for fortified milk alternatives. Fortified plant-based milk, such as soy milk or almond milk, can provide a good source of vitamin B12. Always check the nutrition labels to ensure you are choosing a product fortified with vitamin B12.
Supplements
Vitamin B12 supplements are a reliable and direct way to ensure adequate intake. Supplements are often recommended for people at risk of vitamin B12 deficiency, such as those following a vegan or dairy-free diet. The vitamin B12 in supplements is synthetic and vegan-friendly, making it a convenient option for those avoiding dairy or animal products.
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Iodine sources: white fish, shellfish, oily fish, iodized salt, and supplements
If you're considering a non-dairy diet, it could be for health reasons, such as an allergy or intolerance, or perhaps it's a lifestyle choice, like veganism. Whatever the reason, it's important to ensure you're still getting the nutrients your body needs, such as vitamin D, calcium, and protein.
Now, let's focus on iodine sources, specifically white fish, shellfish, oily fish, iodized salt, and supplements. Iodine is an essential mineral that plays a crucial role in thyroid function. The recommended daily intake is 150 mcg for most adults, with higher requirements for pregnant and nursing women. Here are some detailed iodine sources:
White Fish
White fish, such as cod, is an excellent source of iodine. Cod is a versatile fish with a mild flavor and a delicate texture. It is relatively low in fat and calories but packed with nutrients. The iodine content in cod can vary depending on whether it is farm-raised or wild-caught and the region from which it comes. Three ounces of cod typically provide 63-99 mcg of iodine, contributing to 42-66% of the daily recommended amount.
Shellfish
Shellfish, including shrimp, prawns, crab, and lobster, are not a significant source of iodine. While they do contain iodine, the levels are too low to cause any problems, even in those with shellfish allergies. However, shellfish can be a good source of protein and other essential nutrients.
Oily Fish
Oily fish, such as tuna, is another healthy option that provides iodine. Tuna is low in calories and high in protein, potassium, iron, and B vitamins. It is also a source of omega-3 fatty acids, which promote heart health. Three ounces of tuna provide about 17 mcg of iodine or 11% of the recommended daily intake.
Iodized Salt
Iodized salt is table salt mixed with a small amount of iodine salts. Ingesting iodine through iodized salt helps prevent iodine deficiency, which can lead to thyroid problems and goitre. Iodine deficiency affects about two billion people globally, and fortifying salt is a cost-effective way to address this issue. The amount of iodine added to salt varies by country and has been adjusted over time to meet public health needs.
Supplements
In addition to dietary sources, iodine is also available in supplement form. Supplements can be beneficial for those who may not be getting enough iodine from their regular diet. However, it is always recommended to consult with a healthcare professional before taking any supplements to ensure they are appropriate for your individual needs.
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Frequently asked questions
Common dairy products to avoid include milk, cheese, yoghurt, butter, cream, ice cream, and chocolate. Always read the ingredient labels before buying any packaged foods, as dairy can be found in unexpected places.
There are many non-dairy alternatives available, such as almond, soy, oat, rice, and coconut milk. You can also try vegan cheese, lactose-free cheese, and dairy-free yoghurt. For butter, coconut oil is a good alternative, and avocado or nut butter can replace yoghurt or cream.
Dairy is a good source of calcium, vitamin D, iodine, and protein. To ensure you're getting enough of these nutrients, eat a nutrient-rich diet of whole foods, including canned oily fish, green leafy vegetables, nuts, seeds, dried fruit, pulses, and whole grains.
A non-dairy diet can help those with lactose intolerance or a dairy allergy. It is also a key component of a vegan diet, which some people choose for ethical reasons.
Start by identifying the dairy products you buy regularly and finding alternatives. You can also reduce your dairy intake by buying less of the dairy products you don't really enjoy.
