Plant-Based Diet: What's The Deal With Cheese?

A plant-based diet is one that is rich in plant foods and poor in animal foods and processed items. Cheese is not plant-based, so it is just as fundamental to give up as meat when adopting this diet. However, there are several alternatives to cheese that are plant-based and are made from ingredients such as soybeans, peas, cashews, coconut, or almonds. Some common types of vegan cheese include cheddar, gouda, parmesan, mozzarella, and cream cheese.

Characteristics of plant-based diet cheese:

Plant-based cheese is often made with yeast, starches, and vegetable oils

Plant-based cheese is a great alternative for those who are lactose intolerant or are looking to switch to a plant-based lifestyle. It is made with plant-based ingredients instead of animal milk and can be found in various forms, such as shredded cheese, liquid cheddar or mozzarella-style sauce, and sliced Swiss cheese.

For example, nutritional yeast is often used as a flavouring agent to give the cheese a cheesy taste. Potato starch, tapioca starch, or cornstarch are commonly used as thickeners to give the cheese its desired texture and consistency. Vegetable oils, such as coconut oil, can also be added to contribute to the creamy texture and mouthfeel of the cheese.

By using these ingredients, plant-based cheese can replicate some of the flavours and textures of traditional dairy cheese. While it may not taste exactly the same, it is a delicious alternative that is dairy-free and vegan-friendly.

Some popular plant-based cheese options include cheddar, gouda, parmesan, mozzarella, and cream cheese. These cheeses can be found in grocery stores or made at home with the right ingredients and recipes.

It can be certified plant-based, non-GMO, preservative-free, allergy-free, gluten-free, and soy-free

When it comes to plant-based cheese, there are several certifications and attributes that consumers may look for, indicating specific standards and qualities. One of the primary certifications is "Certified Plant-based," which serves as a guarantee that the product is entirely derived from plants and contains no animal ingredients. This certification is particularly important for vegan consumers who wish to avoid any animal products in their diet.

Additionally, plant-based cheese can be certified as "non-GMO," ensuring that it is free from genetically modified organisms. This certification appeals to those who prefer their food to be as natural as possible and aligns with the belief that GMOs may have potential health and environmental risks. "Preservative-free" certification addresses another concern, indicating that the product contains no artificial preservatives, which are often associated with potential health issues and are avoided by those seeking a more natural, wholesome diet.

For consumers with allergies, "allergy-free" certification is crucial. This certification ensures that the product is free from common allergens, providing peace of mind for individuals with specific dietary restrictions or sensitivities. Speaking of dietary restrictions, plant-based cheese can also be certified gluten-free, catering to those with celiac disease or gluten intolerance. This certification assures consumers that the product has not been contaminated with gluten during any stage of production.

Lastly, some plant-based cheeses are certified soy-free, catering to those who wish to exclude soy from their diet for health or personal reasons. This certification guarantees that the product does not contain soy protein or any soy derivatives, ensuring that consumers can make informed choices based on their preferences. These certifications and attributes provide consumers with the assurance that plant-based cheese products meet specific dietary needs and preferences, offering delicious options that align with their values and health goals.

It can be high in saturated fat and sodium

Plant-Based Cheese and Its Saturated Fat and Sodium Content

Plant-based cheese is an alternative to traditional cheese, which is usually made from milk from cows, goats, sheep, or water buffalo. It is often chosen for ethical, environmental, or health reasons, such as lactose intolerance. While it is a good source of protein and calcium, plant-based cheese can also be high in saturated fat and sodium.

High Levels of Saturated Fat and Sodium

Almost 60% of plant-based cheese alternatives have high levels of saturated fat, and 15% have low sodium levels. The presence of coconut oil in many of these products contributes to the high saturated fat content, which is a concern due to its potential impact on blood lipid levels. The sodium levels in plant-based cheese can also be elevated, with almost one-third of products containing high amounts.

Fortification and Protein Content

Fortification with essential nutrients like calcium, vitamin B12, and vitamin D is not common in plant-based cheese. Only a small percentage of products are fortified, and even fewer can be considered good sources of these nutrients. The protein content is also typically low, with only 3% of alternatives containing 5 grams or more of protein per serving.

Healthier Alternatives

Cashew-based cheeses generally have a better nutritional profile, with higher protein levels and lower sodium and saturated fat content. Almond and cashew-based products are the lowest in saturated fat, while coconut-based cheeses are the richest in this nutrient.

Improving Nutritional Content

There is a need for plant-based cheese with improved nutritional content, especially regarding protein and calcium fortification. Legumes, soy, and grains like oats are being explored as potential ingredients to create healthier alternatives. Fermentation and the use of legume protein isolates or concentrates are also being investigated to improve the nutritional profile and sensory characteristics of plant-based cheese.

It is environmentally friendly and can help reduce your risk of heart disease, certain cancers, cognitive decline, and diabetes

A plant-based diet is a way of eating that consists mostly or entirely of foods derived from plants, including vegetables, grains, nuts, seeds, legumes, and fruits. It is environmentally friendly and can help reduce your risk of heart disease, certain cancers, cognitive decline, and diabetes.

Environmental Impact

Vegan cheese, for example, is a sustainable alternative to dairy cheese. It is made using plant-based ingredients such as nuts, seeds, soy, and vegetables, and does not require the use of animal products or contribute to the negative impacts associated with animal agriculture.

Heart Disease

According to the World Health Organization, cardiovascular disease is the leading cause of death in the United States and around the world. Research shows that a plant-based diet can prevent, delay, and even reverse heart disease. Studies have found that a plant-based diet, combined with regular exercise and a healthy overall lifestyle, can improve several risk factors for heart disease, including high blood pressure, high cholesterol, inflammation, and excess weight.

Cancer

Research also suggests that a plant-based diet may be the best diet for cancer prevention. In studies, vegans and vegetarians appeared to have the lowest rates of cancer of any diet. Plant-based diets are full of phytochemicals, which protect the body from damage and interrupt processes in the body that encourage cancer production. Additionally, plant-based diets are high in fiber, which has been shown to lower the risk for breast and colorectal cancer.

Cognitive Decline

Plant-based diets, such as the Mediterranean diet, have also been linked to improved cognitive function and a reduced risk of age-related cognitive decline. These diets are rich in polyphenols and other phytochemicals, which have neuroprotective effects and can enhance neurogenesis, synaptic plasticity, and neuronal survival.

Diabetes

Finally, a plant-based diet may also help reduce the risk of Type 2 diabetes. A study found that a healthy plant-based diet, focused on whole grains, fresh fruits, and vegetables, can reduce the risk of diabetes by 24% compared to an unhealthy plant-based diet that includes fruit juices, sweets, and refined grains.

It can be substituted in your favourite meals

Plant-Based Cheese: The Perfect Substitute for Your Favourite Meals

Plant-based cheese is a dairy-free alternative to traditional cheese, typically made from a combination of yeast, starches, and vegetable oils. It is crafted to replicate the taste, texture, and meltiness of regular cheese, without the use of any animal products.

Plant-based cheese is designed to be a one-to-one substitute for dairy cheese in terms of flavour and functionality. It can be shredded, sliced, melted, or spread, just like its dairy counterpart. However, one notable difference is that plant-based cheese does not brown in the same way as traditional cheese due to the absence of dairy sugars and proteins.

The benefits of plant-based cheese

Plant-based cheese offers a range of benefits to consumers. For those with lactose intolerance or milk allergies, it provides a delicious alternative that is gentle on the digestive system. It is also a popular choice for those seeking a more sustainable and ethical option, as plant-based diets generally have a lower environmental impact than animal-based diets.

A plant-based diet focuses primarily on whole, minimally processed foods derived from plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts. While some animal products may be included, they are typically used sparingly as a complement to the plant-based foundation of the diet. Plant-based cheese fits perfectly into this style of eating, providing a delicious and nutritious alternative to dairy cheese.

Incorporating plant-based cheese into your favourite meals

One of the best things about plant-based cheese is its versatility. It can be used in almost any dish that calls for traditional cheese, making it easy to adapt your favourite recipes. Whether you're craving pizza, tacos, pasta, sandwiches, or mac 'n' cheese, simply substitute the dairy cheese with a high-quality plant-based alternative.

For optimal results, it's important to note that plant-based cheese may require slightly higher temperatures to achieve the desired meltiness. For baked dishes, try cooking the plant-based cheese at 425°F.

Finding the right plant-based cheese for you

When choosing a plant-based cheese, look for options made with high-quality, minimally processed ingredients. Certified plant-based, non-GMO, preservative-free, allergy-free, gluten-free, and soy-free options are available to meet a variety of dietary needs and preferences. With the growing popularity of plant-based diets, the selection of plant-based cheeses continues to expand, making it easy to find one that suits your taste and culinary needs.

Sample plant-based meals

• Delish Dairy-Free Tacos: Spice up your taco night with plant-based cheese, fresh veggies, and your favourite fillings.
• Incredible Vegan Pizza: Top a crispy crust with plant-based cheese, veggies, and your choice of toppings for a pizza that rivals any traditional pie.
• Savory Vegan Mac-N-Cheese: Indulge in this classic comfort food, made with creamy plant-based cheese and your favourite pasta.
• Butternut Squash Curry: A hearty and flavourful dish featuring plant-based cheese, butternut squash, and a blend of aromatic spices.
• Sweet Potato and Black Bean Tacos: A tasty twist on traditional tacos, featuring sweet potatoes, black beans, and a generous sprinkling of plant-based cheese.

Plant-based cheese is a versatile and delicious alternative to traditional cheese, offering numerous benefits for both your health and the environment. With its exceptional meltability and flavour, it can be seamlessly incorporated into your favourite meals, making the transition to a plant-based diet easy and enjoyable. So, whether you're a self-proclaimed foodie, an ethical consumer, or simply looking for a healthier option, plant-based cheese is a fantastic option to consider.

Frequently asked questions