Yogurt's Place In Plant-Based Diets: Friend Or Foe?

Yogurt is a popular food in many cultures, often touted as a superfood for its high concentration of vitamins, calcium, and protein. However, with the rise of dairy intolerance and a shift towards more sustainable diets, consumers are increasingly turning to plant-based alternatives. Plant-based yogurts are made from a variety of nuts, seeds, legumes, and whole grains, with soy, almond, cashew, coconut, and oat being the most common. These yogurts offer similar nutritional benefits to their dairy counterparts, such as probiotics and prebiotics, while also being rich in antioxidants and healthy fats. They are also versatile and can be used in cooking and baking. However, it's important to read labels, as some plant-based yogurts may contain added sugars and thickeners. Making your own plant-based yogurt at home is a cost-effective and environmentally friendly alternative, allowing you to customize the ingredients and control the sugar content.

What are the health benefits of plant-based yoghurt?

Yogurt is a popular dairy product made by the bacterial fermentation of milk. It is considered a healthy, nutritious food in many cultures. While yogurt is typically made from dairy, there are also plant-based alternatives. Here are some of the health benefits of plant-based yogurt:

• Rich in important nutrients: Plant-based yogurt is known for containing a lot of calcium, a mineral necessary for healthy teeth and bones. It is also high in B vitamins, particularly vitamin B12 and riboflavin, which may protect against heart disease and certain neural tube birth defects.
• High in protein: Yogurt provides an impressive amount of protein, which is helpful for appetite and weight management.
• Beneficial for digestive health: Some types of plant-based yogurt contain live bacteria, or probiotics, that may benefit digestive health when consumed. Probiotics are known to potentially reduce inflammation, which is linked to several health conditions ranging from viral infections to gut disorders.
• May strengthen the immune system: Consuming plant-based yogurt—especially if it contains probiotics—regularly may strengthen the immune system and reduce the likelihood of contracting diseases.
• May benefit heart health: While the healthiness of the fat in yogurt is often controversial, current research shows that it may benefit heart health in some ways, though more research is needed.
• May promote weight management: Plant-based yogurt is high in protein, which works along with calcium to increase levels of appetite-reducing hormones. Furthermore, several studies have found that yogurt consumption is associated with lower body weight, body fat percentage, and waist circumference.

What are the different types of plant-based yoghurt?

There are many different types of plant-based yoghurt, which can be made from nuts, seeds, legumes, and even whole grains like oats and other cereals. Here are some of the most common types of plant-based yoghurt:

• Soy yoghurt has a protein profile similar to cow’s milk and swaps out saturated fat for healthier unsaturated fats.
• Almond yoghurt is a good source of healthy fats and is typically lower in sugar than other commercial yoghurts. However, it is not a good source of calcium unless fortified, and almonds require a lot of water to grow.
• Oat yoghurt is a relative newcomer to the plant-based yoghurt world, but it has quickly gained popularity due to its relatively low cost, pleasant taste, and effective marketing from brands like Oatly and Silk. Oats offer a range of health benefits, and they can be grown sustainably, but oat yoghurt often contains additives like sugar, potato starch, oil, and flavourings.
• Cashew yoghurt is naturally sweet and high in fat, which makes it rich and creamy, but it is not a good source of protein, and it lacks calcium unless fortified. Cashews also require a lot of water to produce and can cause serious injury during the shelling process due to the release of toxic oil.
• Hemp yoghurt is made from hemp seeds, which are a great source of fibre and can help reduce the risk of heart disease and other chronic conditions. Hemp yoghurt is a protein powerhouse and a decent source of omega-3 fatty acids, but it does not set like dairy yoghurt, so it requires a thickening agent like agar.
• Pea protein yoghurt is high in protein, but it is not a whole food because the peas are highly processed. One brand, Daiya, adds potato protein and coconut and fortifies its yoghurt with calcium and vitamins to approximate the nutritional profile of dairy yoghurt.
• Coconut yoghurt is naturally low in sugar and high in antioxidants, but it is not a great source of protein, and many brands include lots of additives for texture and taste.

How do you make plant-based yoghurt at home?

Making plant-based yoghurt at home is easy and requires very few ingredients. Here is a simple recipe for homemade vegan yoghurt:

Ingredients:

• 2 cups of cashews, soaked overnight
• 2 teaspoons of apple cider vinegar
• 1 and a half cups of clean filtered water
• 3 probiotic capsules, roughly 2 grams of probiotic powder, or half a teaspoon

Method:

• Rinse the soaked cashews completely.
• In a high-powered blender, add the cashews, apple cider vinegar, filtered water, and sea salt. Blend until completely smooth.
• Pour the contents into a very clean and dry glass bowl or tall jar.
• Open the probiotic capsules and pour the powdered contents into the cashew yoghurt mixture.
• Using a wooden or silicone spoon, stir the probiotic powder into the mixture for about 2 minutes, until fully incorporated.
• Cover the bowl/jar with some cheesecloth or even a clean, dry paper towel and secure with a rubber band.
• Place in a warm, dry place. If you live in a tropical country, you can leave it on your countertop. If you don't, place it in your oven with the oven off and the oven light on.
• Leave the yoghurt undisturbed for 24-48 hours. You should begin to smell a slight yoghurt-y smell after about 24 hours.
• The yoghurt should now be much thicker. Stir to combine fully. If you hear a carbonated sound, that is normal and is a part of the fermenting process.
• Cover the jar/bowl or transfer to a new clean jar/bowl and place in your fridge. It should also thicken in the fridge and you can now start using it! It will last in your fridge for at least two weeks.

Tips:

• Make sure you really blend all your ingredients together. You don’t want any chunks of cashew.
• Make sure you’re using fresh ingredients and that you soak your cashews. Don’t use anything that’s going bad because it’ll come out in the fermenting process.
• Use a great probiotic.

Flavour Ideas:

• In a bowl, with maple syrup stirred in, some vanilla extract, and fruits and granola.
• As an oil substitute in your favourite vegan mug brownie.
• In your favourite Indian sauce recipes, such as swirled into my Chickpea Tikka Masala, my Indian butter tofu and my Indian Butter Cauliflower.
• For a vegan Tzatziki.
• Into any assortment of sauces and dips.
• To your favourite veggie burgers.
• Use anywhere instead of sour cream.

What ingredients should you look out for in plant-based yoghurt?

When shopping for plant-based yoghurt, it is important to check the ingredients list to minimise the following:

• Sugar: Avoid plant-based yoghurts with more than five grams of added sugar per serving. Watch out for added sugar by another name, such as agave, fructose, sucrose, and cane sugar.
• Thickeners: Plant-based yoghurts often add gums, emulsifiers, and other thickeners to approximate the natural texture of dairy yoghurt. Some of these thickeners, like cellulose gum (carboxymethylcellulose), carrageenan, and polysorbate 80, may worsen digestive problems.
• Dipotassium phosphate: This is a highly water-soluble salt used in some yoghurts as a stabiliser. Although it is well tolerated by most people, it can cause gastrointestinal problems in some.
• Titanium dioxide: This is used to make food appear whiter. It is considered safe by the US Food and Drug Administration, but it has no health benefits.
• Natural flavouring: This can hide all manner of decidedly non-natural ingredients, including chemicals, carrier solvents, and preservatives.
• Genetically modified organisms (GMOs): To avoid exposure to glyphosate and other potential chemicals, make sure your plant-based yoghurt isn't sourced from genetically modified plants, such as soy, canola, or cottonseed oil.

What are the environmental impacts of plant-based yoghurt?

Plant-based yoghurt is a rapidly expanding food category with the potential to reduce many of the negative environmental impacts associated with the farming of dairy cattle and related greenhouse gas emissions. However, the overall acceptability of currently available plant-based yoghurts is low, leading to poor attitudes and low willingness to consume them. This is mainly due to the presence of unexpected sensory attributes, such as sourness, and a lumpy, non-white appearance.

Greenhouse Gas Emissions

Plant-based yoghurt has a lower environmental impact than dairy yoghurt. One study found that plant-based yoghurt emits only 21% of the greenhouse gases that dairy yoghurt does. Another study found that plant-based yoghurt emits 67% of the greenhouse gases that dairy yoghurt does.

Land Use

Plant-based yoghurt uses less land than dairy yoghurt. One study found that plant-based yoghurt uses 42% of the land needed to produce dairy yoghurt.

Water Use

There is a lack of data on water use in the production of plant-based yoghurt. However, it can be assumed that plant-based yoghurt uses less water than dairy yoghurt, as plant-based milk alternatives generally use less water.

Energy Use

There is limited data on energy use in the production of plant-based yoghurt. However, it can be assumed that plant-based yoghurt uses less energy than dairy yoghurt, as plant-based milk alternatives generally use less energy.

Other Environmental Impacts

Plant-based yoghurt likely has a positive impact on biodiversity, as it reduces the need for grazing livestock, which can be crucial for preserving species-rich pastures in some countries.

Frequently asked questions