There is a lot of confusion surrounding the terms vegan and dairy-free. Many people assume that they are the same.
Although vegan and dairy-free diets have similarities, there are some key differences between the two diets. While a vegan diet is dairy-free, a dairy-free diet is not necessarily vegan.
Here, we explore and explain the differences between the two in much more detail.
Is vegan dairy free?
Yes, a vegan diet is dairy free. Veganism is a dietary and lifestyle choice that abstains from all dairy products – including milk, cheese, butter, and yogurt – and any foods containing dairy. This is because dairy is a product that is derived from animals.
However, vegans can consume plant-based milk products, such as soy and almond milk, that do not contain any traces of dairy.
Difference between vegan and dairy-free diet
Generally, people with health concerns such as cow milk allergy [1]National Library of Medicine: Cow Milk Allergy or lactose intolerance [2]National Library of Medicine: Lactose Intolerance opt dairy-free diet. But a vegan diet is chosen by people for environmental and ethical reasons.
Thus, someone who is dairy free is not necessarily vegan, but someone vegan is always dairy free.
Here is a table for you to have a quick look at the difference between vegan and dairy-free foods.
There are many foods that are both vegan and dairy-free. Here is a list of some common vegan and dairy-free foods:
Fruits and vegetables
Fruits and vegetables are naturally vegan and dairy free. They are a good source of vitamins, minerals, and fiber you can safely enjoy on a vegan or dairy-free diet.
Grains
Grains such as wheat, rice, oats, and corn are all vegan and dairy-free. Grains such as wheat, rice, oats, and corn are all vegan and dairy-free. Additionally, grains provide essential nutrients like iron, magnesium, and B vitamins, equal to dairy products.
Legumes
Beans, lentils, and tofu are all vegan and dairy-free options. Beans, lentils, and tofu are all vegan and dairy-free options. Legumes play a significant role in a vegan diet as they are packed with protein, fiber, and other essential nutrients.
Nuts and seeds
Most nuts and seeds are naturally vegan and dairy-free. Most nuts and seeds are naturally vegan and dairy-free. Most nuts and seeds are versatile ingredients that can be used in a variety of vegan and dairy-free recipes.
Tips to buy vegan dairy-free products
When you are picking your dairy-free vegan food from a grocery store, here are some of the things you should keep in mind:
1. Check the label
Check the ingredient list and nutrition facts label to ensure that the product is indeed vegan and dairy-free. Watch out for “animal-derived” products or genetically engineered milk proteins that may be lurking in your vegan dairy-free products.
2. Look for certifications
Foods that meet vegan standards will often be vegan certified [3]Vegan: Certified Vegan. These standards include no usage of animal-derived ingredients, animal-derived products, no animal testing, and no animal GMOs. Always look for a special logo on the packaging. This is a quick way to tell if a product is suitable for your diet.
Vegan dairy food alternatives
Giving up dairy foods on a vegan diet is challenging. However, with an increasing number of people opting for vegan foods, there is a wide array of vegan dairy food alternatives on the market.
Here are some of the dairy alternatives for people on a vegan diet:
1. Vegan cream cheese and sour cream
There are many vegan and dairy-free alternatives to cream cheese and sour cream on the market. These products are typically made from cashews.
2. Vegan cheese
Vegan-dairy-free cheese can be made from a variety of plant-based ingredients, such as coconut, cashews, almonds, and soy. These products often have a similar taste and texture to dairy cheese.
3. Vegan butter
Vegan-dairy-free butter replacements are typically made from plant-based oils, such as coconut oil, olive oil, vegetable oil, cashew oil, or pea protein. Vegan butters are healthy alternatives to dairy butter, as they are lower in saturated fat.
4. Vegan ice cream
There are many vegan-dairy-free ice cream brands on the market. These products are typically made from plant-based milk.
Vegan dairy milk alternatives
Milk is one of the primary dairy products given up by people moving on to a vegan diet. Many plant-based milk alternatives are available for people who choose to go vegan.
Here is a list of vegan dairy milk alternatives:
1. Soy milk
Soy milk is a vegan and dairy-free alternative to cow’s milk. It is made with soybeans.
Almond milk is a vegan and dairy-free alternative to cow’s milk made from almonds. It is a good source of calcium and vitamin E and contains no cholesterol or saturated fat.
Cashew milk is a delicious vegan and dairy-free milk alternative. It is made by blending cashews with water and then straining the mixture to remove any chunks. Cashew milk is a good choice for those looking for a creamy and rich dairy-free alternative.
5. Rice milk
Rice milk is made from milled rice and is naturally dairy-free. It is a good alternative for those who are allergic to soy and nuts or have lactose intolerance. Rice milk is also a good choice for those looking for a dairy-free alternative low in calories.
Vegan products that are not dairy-free
Most vegan products are also dairy-free. However, some vegan products are lactose-free but not dairy free. It is because some vegan brands may use bio-identical milk proteins to mimic the taste and texture of dairy products.
Some of those brands include
Betterland Foods
Bored Cow
Brave Robot Dairy-free Ice cream
Bold Cultr
CO2COA
Conclusion
When you are on a vegan diet, look for dairy alternatives that are made from plant-based ingredients. These products often have a similar taste and texture to dairy.
There are many vegan-dairy-free products on the market. However, some vegan brands may use a small amount of dairy-based ingredients. So, it is essential to check the label before purchasing any product.
The vegan diet is often lauded for its health benefits, but there is some debate about whether or not food categories like fish and mollusks should be included in this diet.
Vegan food may seem to offer limited options and choices. However, this article provides an extensive list of foods to help you plan a healthy vegan diet.
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