Plant-Based Alternatives to Dairy
Looking for a plant-based alternative to (Greek) yogurt or cottage cheese? In this blog you’ll read all about plant-based options such as soy yogurt, coconut yogurt, almond yogurt and oat yogurt. I’ll explain what to pay attention to when making your choice, which ones are more nutritious than others, and why not every plant-based yogurt is automatically a healthy choice.
Dairy products such as milk, yogurt and quark are naturally rich in protein, calcium, vitamin B2 and B12. They have health benefits, such as a lower risk of colorectal cancer and type 2 diabetes. But if you don’t want or cannot eat dairy, there are alternatives.
Plant-Based Alternatives to Yogurt
Fortunately, there are now many different plant-based options available that can help you still get enough nutrients. Think of soy yogurt, coconut yogurt, almond yogurt and oat yogurt. These products are often fortified with calcium, vitamin B2 and B12, which makes them a complete substitute. However, sugar is also often added. Always choose the unsweetened version.
Of all these alternatives, soy yogurt comes closest to dairy in terms of nutritional value. This is because soy naturally contains more protein than, for example, coconut yogurt, almond yogurt or oat yogurt.
Coconut yogurt, almond yogurt and oat yogurt generally contain less protein and are often lower in nutritional value. Coconut yogurt is high in saturated fat, low in protein and high in calories. Almond yogurt is mostly water and low in protein and calcium. Oat yogurt naturally contains many carbohydrates and generally little protein.
Plant-Based Alternatives to Milk
When it comes to plant-based milk, soy milk is again the best choice - followed by pea milk. Both provide more protein than almond, oat, rice, or coconut milk. Always choose the unsweetened version. You can find more about this in the blog Which Plant-Based Milk is the Healthiest?
Soy and Hormones
Soy contains isoflavones, plant compounds that have an estrogen-like effect. This often leads to concern about the influence of soy on hormone balance. However, scientific research shows that moderate consumption of soy products is safe and can even have health benefits, such as lowering LDL cholesterol. For pregnant women, however, it is recommended to consume soy products in moderation, as a very high intake may possibly influence the development of the baby’s reproductive organs. If you don’t feel comfortable eating soy, then simply choose an alternative. Listening to your body always comes first.
What to Look For When Buying Plant-Based Dairy
Not all plant-based yogurts or quarks are equally nutritious. Always check the label, and pay attention to:
Calcium content: dairy naturally contains calcium, important for strong bones and teeth.
Does it contain added vitamins B2 and B12? These are important vitamins that you normally get from animal (dairy) products.
No added sugar: always choose unsweetened versions.
Protein content: aim for at least 4 g protein per 100 g. (For comparison: low-fat quark contains 8–10 g protein per 100 g.)
Not all plant-based yogurt and quark alternatives are equally nutritious. Here are a few options that meet the above criteria:
Why Variety Matters
My advice: don’t cut out dairy unless you really need to. If you tolerate dairy well, try alternating plant-based options with regular dairy. Dairy provides a wide range of essential nutrients and is an easy way to get enough protein, calcium, and B vitamins.If you often experience bloating, stomach pain, gas, or diarrhea after consuming dairy, lactose-free dairy might help. If, in addition to digestive issues, you also experience other complaints (like skin problems such as eczema or inflammatory reactions), consider trying A2 dairy. A2 dairy contains only the A2 type of casein protein (and no A1 casein), which can be easier to digest for some people. Goat’s milk and sheep’s milk also contain A2 casein. So there are plenty of options to enjoy the benefits of dairy without the discomfort.
Conclusion
If you can’t or don’t want to consume dairy, fortified soy yogurt and soy quark are the best plant-based alternatives. They provide the most nutrients and come closest to the benefits of dairy. Always check labels and choose the versions with the most protein, no added sugar, and fortification with calcium and vitamins B2 and B12.
At the same time, variety is key. If you tolerate dairy, it can be valuable to include both dairy and plant-based alternatives in your diet. This ensures a wider intake of essential nutrients. And if dairy causes digestive discomfort, lactose-free or A2 dairy are worth considering—so you can still enjoy the benefits without unnecessary symptoms.
Got questions after reading this article? Feel free to reach out, I would be happy to answer them.