What kind of yogurt can vegans eat?

What kind of yogurt can vegans eat?

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Vegans eat non-dairy yogurt because they do not eat diary products. Vegan yogurt is usually made of ingredients such as almonds, cashews, coconuts, soy, flax, and hemp for achieving perfect taste and consistency. They do taste better and also contain active bacterial cultures, which helps in digestion. Not only that, it is a tasty way to pack your diet with more fiber, protein, calcium, and probiotics.

Believe it or not there are even better and healthier choices than dairy variety. These are far tastier than their dairy counterparts too. So, let’s have a look at what options are available to you as a vegan?

Yogurt is essentially cultured milk, right. Whereas vegan yogurt is “dairy-free” or made with “dairy-free yogurt alternatives”. Do check the ingredients, since some brands include honey, which may make it non-vegan for some people.

Read up on some nutritional information about Vegan yogurt:
  • For including more protein, opt for soy yogurt than the ones made of coconut or almond milk.
  • There is no virtually no protein in coconut yogurt.
  • Rice yogurt is another alternative for those who are allergic to soy products, though it’s not an exact substitute.
  • Arrowroot yogurt is an ideal alternative for those who suffer from allergies. It contains no common triggers like wheat gluten.
To get you started, here are some yogurts brands:
  1. Non-Dairy Chobani– Check out the different flavors which Chobani is offering.
  2. Danone – One of the biggest yogurt brands, Danone adds a milk-free range of products to their growing chain.
  3. So Delicious– Their coconut milk yogurt comes with less than 1g of sugar per serving.
  4. Good Karma– Contains 800 mg of Omega-3 per serving.
  5. Daiya– With a base of pea protein and coconut cream, the yogurt is loaded with real fruits and probiotics.

With so many delicious choices, turning into a herbivore does sound very tempting, doesn’t it?  But wait! It does not just stop here. You can also try the frozen varieties too. And there the choices are again just as many. Happy tasting!

What kind of yogurt is dairy free?

The varieties of yogurt lining the shelves of supermarkets are mind-boggling. And, if you want to choose a dairy free variety, then the list is endless. You might want to know what dairy-free yogurt is made of? It is made out of plant or nut based ingredients. Such as, almonds, cashew, soy, flax, coconut, hemp, etc.

But why would you choose something like that? If you are lactose intolerant or switching to a vegan, adding a dairy-free yogurt to your daily diet is a solid move. Since plant-based products are free from – gluten, and lactose, they are full of healthy fats.

So, what are healthy fats and how is it beneficial?

Healthy fats are full of- antioxidants, it increases metabolism and satiety, protects from heart disease, speeds up nutrient absorption and improves fat-soluble vitamin uptake.

With so many products lining the shelves of supermarkets, it is difficult to identify products which are completely “dairy-free”. Many seemingly ‘dairy-free’ products contain whey, casein, lactalbumin, or some other dairy derivative, which makes them “non-dairy” product.

Here is a guide to dairy-free yogurts for you. Before we start another quick tip- If you are allergic to nuts,  choose ones which are made from soy or coconut.

The following listing of yogurts are dairy free and vegan. So, these products hold good for those who follow a dairy-free, lactose-free, or vegan diet.

Soy Yogurt

Made by fermenting soy milk.  It is dairy-free and a good source of calcium, fiber, and protein. Studies show that soymilk yogurt is more effective at slowing certain enzymes which digest carbohydrates. This, in turn, helps control blood sugar levels.

Avoid soy yogurt if you are allergic to soy or suffer from hormonal imbalances. Soy contains phytoestrogens, which mimic estrogen in the human body.

Coconut Yogurt

Made by fermenting coconut milk and is highly nutritious. It is an excellent source of fiber iron, phosphorus, selenium, magnesium, and vitamins – C, E, B1, B3, B5, B6.

Coconut milk is known to burn fat and increase HDL cholesterol while decreasing LDL cholesterol.

Almond or Cashew Milk Yogurt

These yogurts are made by culturing and fermenting almond milk or cashew milk. They are a rich source of, protein, fiber, zinc, iron, and magnesium, healthy fats, antioxidants, calcium, vitamins C and E.

But if you are allergic to nuts, it is better to avoid these and opt for yogurts made from coconut milk or soy.

Which out these are best?

Depends on your lifestyle and taste preferences. You can choose low sugar or plain or organic options for a healthy daily diet. You can’t ask for a more tastier way to get your daily dose of probiotics!

What do vegans eat instead of yogurt? 

If you have recently turned vegan, you will be looking for vegan substitutes. Are you wondering if you have to survive on yogurt? No! Thankfully, there are numerous substitutes which can replace the animal ingredients with plant-based ones.

Yogurt is not the only option that vegans have. There are some healthy and tasty options, just like non-vegans. These natural and nutrient dense foods will keep you fit and healthy. Some of them are mentioned here to get you started.

Coconut Kefir– Is similar to yogurt but is a lighter and fluffier version. You can use it for making smoothies or top it up with fruits or granola. Coconut kefir contains healthy fat and probiotics and tastes heavenly.

Smoothie– Make it using acai, and you have an even healthier version. Have this thick goodness which will detox your body as well.

Pudding with Chia Seeds– This tiny seed is gaining popularity as a super food. It helps in building lean muscle and is full of protein and fiber.

Soaked Oatmeal– Soak the oatmeal overnight and have it raw in the morning. It contains protein and fiber and will keep you full for long.

Now that you get an idea about what you can substitute for yogurt. Here is a guide to vegan products which can replace the non-vegan counterparts and still retain the taste and texture of the food.

Milk– You can easily replace the dairy version with soy milk, Oat milk, hemp milk, nut milk, or rice milk.

Cheese– Use tofu or nuts in place of ricotta or cottage cheese. The texture will differ but the taste is just as good. There is a vegan version of Parmesan cheese, which you can try out instead of the dairy version.

Butter– Is not a problem at all since there is a vegan butter available in the stores or you can use coconut oil or olive oil.

Eggs– Tofu can replace eggs. Have you tried scrambled tofu? It tastes just as good. Use chickpea flour for making omelets.

Honey– Use liquid sweeteners, molasses, corn syrup or brown rice syrup.

The list is endless and far healthier than the non-vegan counterparts. So, which one are you going to try first?

https://www.onegreenplanet.org/vegan-food/nutrient-dense-dairy-free-foods-to-replace-your-morning-yogurt/

https://www.vegkitchen.com/vegan-substitutions/

Do vegan yogurts have probiotics? 

Probiotics are created during the bacterial fermentation process, regardless of the yogurt being dairy or non-dairy. Simply put, probiotics is just  ‘good bacteria’  They help promote digestive health, is beneficial to the immune system and help in weight management. They also aid in managing allergies and asthma and reduce cancer risk.

Now, since vegans do not consume dairy products, the question is can vegan yogurts fulfill this requirement. The answer is a resounding, Yes! And not just probiotics, vegan yogurts are packed with other nutrients too. Consumption of probiotic yogurt enhances the absorption of vitamins and minerals faster and better into the body.

Plant and nut-based vegan yogurts are made from milk extracted from soy, almonds, cashews, flax, coconut, husk, etc. But, they go through the same fermentation process as regular yogurt.

While numerous yogurts have live, active cultures, not all have probiotic strains to give health benefits. Most commercially available yogurts are pasteurized, thus probiotics are later added back to the yogurt. It is best to pay attention to the ingredients during purchase to avoid losing out on the benefits of probiotic yogurt.

Here is a list of probiotic yogurts to keep you going:

A quick tip before we get to it- look for labels on yogurts which say, “live active cultures” and which have less than 15 gms sugar.

  • Siggy’s Icelandic Yogurt
  • Danone Activa
  • Le Grand Organic Yogurt
  • Hain Celestial
  • Kite Hill Almond Milk Yogurt
  • Nancy’s Probiotic Oat milk Yogurt
  • Lifeway Probiotic Yogurt

In addition to being a healthy and nutritious, probiotic yogurt is a great base to serve with fun toppings like fruits, nuts, granola, etc. Daily consumption of vegan probiotic yogurt benefits the digestive system, helps manage weight and reduces the risk of some diseases.

This versatile food is also available in a frozen variety. Keep your taste buds tickling  every single time!

https://www.onegreenplanet.org/vegan-food/must-try-nut-milk-yogurt-products/

https://www.shonutrition.com/blogs/gut-health-immunity-and-vegan-probiotics/a-guide-of-vegan-probiotics

What are the best vegan probiotics?

Probiotics are good bacteria that live in the body and provide health benefits. Surprised! Yes, bacteria can be good for you and it lives in your body.  It is also present in various foods and supplements.

So, how do you figure out which ones are best for vegans? There are many vegan probiotics available in the market. Some popular vegan probiotic food choices are -Kimchi, Kombucha, Kefir, Pickles, Sauerkraut, Fermented Soy products.

Choosing the right probiotic is very vital, since it is a direct link to the immune system. Therefore, getting the right balance is the key for reaping maximum benefits for the overall well being.

Probiotics can be found in regular foods, but getting the right dosage proves to be a challenge. Before we get to the best available vegan probiotics, let’s read up on the benefits.

  • Regulates the digestive system.
  • Manages irritable bowel syndrome.
  • Improves mental and heart health.
  • Boosts immune system.
  • Help reduce skin conditions like eczema.

A vegan diet is very flexible and hence is easy to load up on the probiotics on a regular diet. Vegan probiotic supplements are available in many forms. Some contain animal ingredients such as artificial binders or fillers.

The top 7 vegan supplements are listed below:
  1. Deva Nutrition Vegan Probiotic Capsules helps feed healthy bacteria and enhances its growth in the gut
  2. Yuve Vegan Probiotic Sugar-Free Gummies- This product is safe for both children and adults.
  3. Doctor’s Best Digestive Health Probiotic- This is an ideal product for people who suffer regularly from stomach ailments.
  4. Organic Liquid Probiotics by Mary Ruth’s- It is a liquid probiotic supplement.
  5. Naturnetics Flora Pro-Health Daily Probiotic- This product is ideal for those who have acid problems.

To summarize, here is a checklist to which will help you to choose the right vegan probiotic.

  • Check both Actives and Inactives to ensure that it is completely free from animal and dairy products.
  • Check the type and number of probiotic strains. You are better off with single strains.
  • Consider its ease of use in terms of your lifestyle, daily routine, travel, etc. since some products need to be refrigerated.

The supplements listed above are for individuals who want to reap the maximum benefits of probiotics. Which again depends on your daily lifestyle. Though for daily use you can stick to probiotic packed foods. You can get the maximum benefit with the right amount of intake.

Reference Links

https://www.shonutrition.com/blogs/gut-health-immunity-and-vegan-probiotics/a-guide-of-vegan-probiotics

https://www.minorityhealth.org/probiotics/vegan/

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