Vegan and dairy-free diets place limitations on which animal-derived products — if any — you can consume. As such, you may want to know about their differences. This article compares vegan and dairy-free diets, explaining how to tell which foods fall into these categories.

Veganism encompasses both dietary and lifestyle choices. Someone who decides to become vegan avoids products that use or exploit animals to the best of their ability. A vegan diet is based on plant foods, such as fruits, vegetables, nuts, seeds, legumes, and grains.

It excludes meat, fish, seafood, dairy, eggs, and often other animal-derived ingredients like honey. Vegan lifestyles also tend to exclude consumer products that contain animal-derived ingredients or have been tested on animals.

These include certain cosmetics, clothing, and personal care items. A dairy-free diet excludes all dairy products.

This category includes milk from any animal, as well as any product made from this milk, such as cheese, yogurt , butter, and cream. Yet, people who follow this eating pattern may still eat other animal foods like meat, fish, shellfish , and eggs. Vegan diets ban all animal-derived products, such as dairy, eggs, meat, and fish.

Dairy-free diets exclude dairy but may allow other animal foods. While all vegan food is dairy-free, not all dairy-free food is vegan. Products suitable for either diet are often labeled vegan or dairy-free. Furthermore, the kosher label pareve or parve can help you identify dairy-free items.

This Yiddish term indicates that a food contains neither meat nor dairy 4. However, a food with this label may still contain eggs and other animal-derived ingredients, so not all pareve foods are vegan. Milk is one of the top eight allergens , along with peanuts, tree nuts, soy, wheat, fish, shellfish, and eggs.

Some vegan foods may be manufactured in facilities that handle non-vegan products. Thus, you may see a disclaimer that the food may contain trace amounts of animal products, such as milk, seafood, or eggs, due to the risk of cross-contamination. Today, vegan dairy alternatives are widely available.

These include milk made from soy, oats, and peas, as well as cheeses made from cashews or coconut. These foods are appropriate for both vegan and dairy-free diets, and their flavor and texture are comparable to those of their dairy-containing counterparts.

A growing number of vegan dairy alternatives are available, including nondairy options for milk, cheese, cream cheese, sour cream, butter, and ice cream. These are suitable for people on a dairy-free or vegan diet. A vegan diet excludes all animal products, including dairy, eggs, meat, and fish , whereas a dairy-free diet bans all milk products but not necessarily any other animal products.

While all vegan foods are inherently dairy-free, not all dairy-free foods are vegan. Not all dairy is the same. This is a detailed article about milk. What it is, what it contains, along with detailed information on nutrition and health effects.

Eggs are extremely nutritious, but is it healthy and safe to eat eggs raw? Vegan cheeses are made from various plant-based ingredients and come in many styles and flavors.

This article explores some of the best dairy-free…. Though dairy milk is widely consumed, some can't or choose not to drink it. Almond milk does not have the strong flavor that some other plant-based milks may have, so it may be a good transition milk for many people to try.

Some doctors may recommend soy milk for people who are intolerant to dairy foods or looking to cut calories. A cup of one of the leading brands of soy milk contains 7 g of protein, 4g of fat, and just 80 calories, meaning it provides almost as much protein as whole milk.

Soy milk may have a peculiar flavor for people who are not familiar with it. However, it comes in sweetened and unsweetened varieties so that a person can try different options. However, a cup of fortified coconut milk contains 74 calories and 5 g of fat, but less than 1 g of protein.

Many people use coconut milk in their coffee because of its creamy texture. Adding cocoa powder to heated coconut milk also makes a rich and creamy hot cocoa. Rice milk tastes sweeter than other dairy alternatives. It is also more watery than other options, but comes in many varieties and can be a great replacement for milk in cereal.

A cup of rice milk contains approximately calories, less than 1 g of protein, and just over 2 g of fat. Other dairy-free milk alternatives include:. While plant-based margarine is commonly available, some people look for natural replacements. These include:.

Replicating the texture of soft cheese is easy. There are many plant-based versions of soft cream cheese on the market, which are usually made using soy or coconut milk. These soft cheeses are just as easy to make at home. Soaking cashews nuts overnight and blending them with a bit of nut milk and lemon juice gives many people the tangy cream cheese flavor they want.

People can blend soft silken tofu with salt and spices to make a dairy-free nacho cheese. Adding chives and fried onions to the mix can turn it into a simple, vegan onion dip.

The salty-sour taste of hard cheese can be difficult to replicate at home, but there are many store-bought cheese alternatives available in health food stores. Crumbling hard tofu and baking it with salt and truffle oil can make an excellent topping for pasta or other dishes that may call for hard cheeses.

Nutritional yeast has a nutty, cheesy flavor and many manufacturers fortify it with essential vitamins. Nutritional yeast is a simple way to add a cheesy flavor to many dishes, including cheesy garlic bread and pasta sauce.

Dairy yogurt is a combination of milk, lactic acid, and bacteria. The process is the same for dairy alternatives. Many manufacturers of store-bought options use cultured soy, but some use other bases, such as coconut milk.

People can also purchase a yogurt-making kit and produce their own dairy-free yogurt. They can reuse the live bacterial culture many times to make new batches.

There are countless dairy-free ice creams on the market. Producers typically make them with nut milks, such as those from coconuts, almonds, or cashews.

Dairy-free fruit-based sorbets are also available. A person can also blend frozen bananas, vanilla, and a small amount of plant-based milk to make a simple vanilla ice cream at home.

Dairy milk is a rich source of protein and a very common source of dietary calcium. Many other plant-based foods contain these nutrients, but a person who is making the switch should make sure they are meeting their daily needs.

Most people naturally stop producing lactase, which is the enzyme needed to break down the lactose sugar in milk, once they stop consuming dairy. Symptoms of lactose intolerance include:. For people who are lactose intolerant or sensitive to dairy products, switching to alternatives can help avoid symptoms and keep their digestive system healthy.

Anyone allergic to milk should avoid dairy products altogether. Some people eliminate dairy products to avoid the possibility of contaminants in milk, such as steroids or hormones. A study noted that even small amounts of hormones and steroids in milk appear to pass on to the person who drinks it and could have unwanted effects on the body.

The researchers call for more research on the topic. A review found that vegans who do not consume any animal products, including dairy, had a significantly reduced incidence of cancer. This may not be directly due to the lack of dairy in their diet, however, as vegans also avoid meat and eggs.

It is vital to understand that just because something is plant-based does not automatically mean it is healthful. People should always check the labels of dairy alternatives to look for any added ingredients or other factors that may alter how healthful the food is.

Things to be wary of include:. While many products can replicate the flavor of a food or replace a dairy product in baking, a person should be certain that they are still meeting their nutritional needs. There is a range of dairy alternatives to choose from, possibly now more than ever before. While these products are available in stores, some homemade versions may be just as tasty and have fewer additives.

Almond milk is a highly versatile and nourishing milk alternative, rich in vitamin E and healthful fats. Read about seven key benefits of almond milk…. The health benefits of tofu are extensive. It is gluten-free and low in calories. People who eat or are considering vegetarian or vegan diets may be concerned about getting enough protein from their food.

In this article, we look at….

Check out our list of the best vegan butter, cheese, milk, yogurt, and ice cream Vegan Diet: Non-dairy milk alternatives · 1. Almond milk · 2. Soy milk · 3. Coconut milk · 4. Oat milk · 5. Hemp milk · 6. Cashew milk Non-dairy milk (Ripple Pea Protein Milk, Silk Organic Soymilk, Good Karma Flaxmilk) ; Plant-based yogurt (Siggi's Plant-Based Yogurt, Nancy's

USA/Canada ; BetterMoo(d): Moodrink ; Blue Diamond: Almond Breeze ; Eden Foods:Edensoy (Nine Varieties) ; NotCo: NotMilk ; Oatly: Oatmilk (Five Varieties) Today, Oatly is perhaps the most recognizable brand of oat milk, but it's not the only one gracing store shelves. by Whole Foods · Better Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are: Affordable dairy for vegetarian diets

Request Appointment. Afforable alternatives Butter alternatives Cheese vegetariah Yogurt alternatives Ice Product testing panels alternatives Health benefits Single-origin coffee samples Affordable dairy for vegetarian diets dairy-free Things to consider Summary. What to look for: When buying whole nuts, avoid products that have been roasted in oil. Newsletter Sign Up. Cold Pack Recommended. About this Site. Iodine fact sheet for health professionals.	Cookbooks Reference Books Groceries Vitamins Cookware Cookbooks Reference Books Groceries Vitamins Cookware. If you own a Blendtec or a Vitamix blender, this is your golden opportunity to put it to use since these industrial strength blenders can liquefy anything and everything. You may accept or manage your choices by clicking below, including your right to object where legitimate interest is used, or at any time in the privacy policy page. It also presents a few risks and disadvantages of the diet change. About the only two reliable sources of iodine in Western diets are dairy products and iodized salt.	Check out our list of the best vegan butter, cheese, milk, yogurt, and ice cream Vegan Diet: Non-dairy milk alternatives · 1. Almond milk · 2. Soy milk · 3. Coconut milk · 4. Oat milk · 5. Hemp milk · 6. Cashew milk Non-dairy milk (Ripple Pea Protein Milk, Silk Organic Soymilk, Good Karma Flaxmilk) ; Plant-based yogurt (Siggi's Plant-Based Yogurt, Nancy's	Vegan Diet: Non-dairy milk alternatives · 1. Almond milk · 2. Soy milk · 3. Coconut milk · 4. Oat milk · 5. Hemp milk · 6. Cashew milk balla.info › Vegan info USA/Canada ; BetterMoo(d): Moodrink ; Blue Diamond: Almond Breeze ; Eden Foods:Edensoy (Nine Varieties) ; NotCo: NotMilk ; Oatly: Oatmilk (Five Varieties)	Global study shows vegan and vegetarian diets cheapest option in high-income countries'£1 Chef' Miguel Barclay backs study A vegan diet excludes all animal products, including dairy, eggs, meat, and fish, whereas a dairy-free diet bans all milk products but not Missing
National Vegetsrian of Sciences, Engineering, and Diest. Philadelphia, Product testing panels Elsevier; Affordable dairy for vegetarian diets While hemp milk might Bargain Condiment Prices be as popular as some others, it is another milk alternative that is making its way into the spotlight. Department of Health and Human Services and U. What about homemade soy milk? Financial Assistance Documents — Arizona.	Drewnowski A, Henry CJ, Dwyer JT. Other vegan milks can contain shockingly little protein. Accessed Feb. Use profiles to select personalised advertising. Food innovation.	Check out our list of the best vegan butter, cheese, milk, yogurt, and ice cream Vegan Diet: Non-dairy milk alternatives · 1. Almond milk · 2. Soy milk · 3. Coconut milk · 4. Oat milk · 5. Hemp milk · 6. Cashew milk Non-dairy milk (Ripple Pea Protein Milk, Silk Organic Soymilk, Good Karma Flaxmilk) ; Plant-based yogurt (Siggi's Plant-Based Yogurt, Nancy's	These are nutrients that people following a vegetarian or vegan diet may have a hard time getting enough of. Otherwise, almond milk is low in Recommended Dairy Substitutes · Milks · Yogurt · Cheese · Butter · Ice Cream · Cream Cheese · Sour Cream · Mayonnaise. There are also several vegan brands of Today, Oatly is perhaps the most recognizable brand of oat milk, but it's not the only one gracing store shelves. by Whole Foods · Better	Check out our list of the best vegan butter, cheese, milk, yogurt, and ice cream Vegan Diet: Non-dairy milk alternatives · 1. Almond milk · 2. Soy milk · 3. Coconut milk · 4. Oat milk · 5. Hemp milk · 6. Cashew milk Non-dairy milk (Ripple Pea Protein Milk, Silk Organic Soymilk, Good Karma Flaxmilk) ; Plant-based yogurt (Siggi's Plant-Based Yogurt, Nancy's
Healthy Lifestyle Nutrition Product testing panels healthy eating. Home News Sustainable eating fkr cheaper and vegetaran - Oxford study. Craig WJ, et al. This category includes milk from any animal, as well as any product made from this milk, such as cheese, yogurtbutter, and cream. Vegetarian diets for children.	Simply put, a dairy-free diet excludes all or most dairy products. Allergic to milk? Read more about our vetting process. Calcium: Fact sheet for health professionals. Creamy Tahini-Ginger Miso Dressing Recipe. In fact, coconut milk has the least protein content of the non-dairy milk options available in your supermarket, and it is not the best vegan milk option for those who need to increase their protein intake. Still, it's a source of iron , which can help with energy, and contains some fiber which can help with digestion.	Check out our list of the best vegan butter, cheese, milk, yogurt, and ice cream Vegan Diet: Non-dairy milk alternatives · 1. Almond milk · 2. Soy milk · 3. Coconut milk · 4. Oat milk · 5. Hemp milk · 6. Cashew milk Non-dairy milk (Ripple Pea Protein Milk, Silk Organic Soymilk, Good Karma Flaxmilk) ; Plant-based yogurt (Siggi's Plant-Based Yogurt, Nancy's	A vegan diet excludes all animal products, including dairy, eggs, meat, and fish, whereas a dairy-free diet bans all milk products but not Missing Milk Alternatives · 1. Soy Milk · 2. Oat Milk · 3. Almond Milk · 4. Hemp Milk	The 9 Healthiest Non-Dairy Milk Options To Try ; Oat Milk. oat milk ; Almond Milk. almond milk ; Cashew Milk. Cashew Milk ; Soy Milk. soy milk ; Pea Take it from a cheap vegan: Cutting extra costs is as easy as going vegan. Here are some affordable vegan foods that you can buy on a budget Dairy Free Milk Soy milk. Some doctors may recommend soy milk for people who are intolerant to dairy foods or looking to cut calories. A cup of one of the

Affordable dairy for vegetarian diets - Missing Check out our list of the best vegan butter, cheese, milk, yogurt, and ice cream Vegan Diet: Non-dairy milk alternatives · 1. Almond milk · 2. Soy milk · 3. Coconut milk · 4. Oat milk · 5. Hemp milk · 6. Cashew milk Non-dairy milk (Ripple Pea Protein Milk, Silk Organic Soymilk, Good Karma Flaxmilk) ; Plant-based yogurt (Siggi's Plant-Based Yogurt, Nancy's

Other options include calcium-enriched and fortified products. Calcium is added to some juices, cereals, soy milk, soy yogurt and tofu. Vitamin D also plays an important role in bone health. Vitamin D is added to cow's milk, some brands of soy and rice milk, and some cereals and margarines.

Be sure to check food labels. People who don't eat enough fortified foods and have limited sun exposure may want to talk with a health care provider about vitamin D supplements.

Plant-derived vitamin D supplements are available. Vitamin B is necessary to produce red blood cells and prevent anemia. Anemia a condition in which the body doesn't have enough healthy red blood cells to carry oxygen to all parts of the body.

Vitamin B is found almost exclusively in animal products, so it can be difficult to get enough B on a vegan diet. Vitamin B deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate that can mask vitamin B deficiency. For this reason, it's important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.

Protein helps keep skin, bones, muscles and organs healthy. Eggs and dairy products are good sources, and you don't need to eat large amounts to meet your protein needs.

Eating a variety of plant-based foods throughout the day also can provide enough protein. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains.

Omega-3 fatty acids are found in fish, canola oil, soy oil, walnuts, ground flaxseed and soybeans. Vegetarian diets that do not include fish may be low in two types of omega-3 fatty acids called DHA and EPA. Some evidence suggests that taking in EPA and DHA omega-3 fatty acids may lower the risk for heart disease.

Also, these two omega-3s may be important during pregnancy for fetal development. Research on other health effects of EPA and DHA varies. Vegetarians who do not eat fish or include sources of omega-3 fatty acids in their diet may consider adding fortified products to their diet.

Iron is important to red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are sources of iron.

But the body doesn't absorb iron from plant sources as easily as animal sources. So the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron from plants, eat foods rich in vitamin C at the same time as you're eating iron-containing foods.

Vitamin C-rich foods include peppers, strawberries, citrus fruits, tomatoes, cabbage and broccoli. Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Fish, including crab and shrimp, are sources of zinc for pescatarians. Cheese and yogurt are sources of zinc if you eat dairy products.

Plant sources include whole grains, soy products, lentils, beans, nuts and wheat germ. Zinc helps the body make proteins and grow cells.

Research on zinc in the diet has found that it supports the immune system and vision, specifically. Thyroid hormones are made partly of iodine. Thyroid hormones help control the body's metabolism and play an important role in muscle growth.

Iodine can easily be added to food by using iodized salt. Seafood and dairy also are sources of iodine. People who do not eat seafood or dairy may be at risk of iodine deficiency if they do not use iodized salt.

Iodine deficiency can lead to the thyroid getting bigger as it tries to meet the body's need for thyroid hormones. When that happens to the thyroid it's called goiter. Seaweed is vegetarian option for dietary iodine. One way to start on a vegetarian diet is to slowly reduce the meat in your diet.

At the same time, increase the amount of fruits and vegetables in your diet. Here are a few tips to help you get started:. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

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Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. To help build a healthy meal plan , first focus on getting in three to five servings of fruit and vegetables in per day. From there, you have several options for dairy-free alternatives:.

A dairy-free diet excludes animal milks and any products that contain them. Some people choose to go dairy-free because they have an allergy or intolerance, while others have a personal or ethical preference. Because dairy is a source of necessary nutrients like calcium, vitamin D, and protein, experts recommend making sure to incorporate other sources of those nutrients into your daily meals.

If you're considering going dairy-free, check with a healthcare provider first, particularly if you have an underlying health condition.

They'll be able to discuss the risks and benefits of a dairy-free diet based on your individual situation, or refer you to a nutritionist or dietitian. Remember that there's no one-size-fits-all approach to any of the various diet options and feel encouraged to follow what works best for you and your overall health.

Cutting any food group out of your diet may require an adjustment period for your body. For example, some research suggests changes when caseins in dairy foods and related casomorphins are withdrawn, which can lead to digestive symptoms, irritability, and more.

But there's mixed evidence on the benefits of caseins or their removal. Nor are there clearly proven risks. This can vary by person. Our bodies can take anywhere from 24 to 72 hours to fully digest and eliminate foods.

A dairy-free product does not contain milk. A lactose-free product may still contain milk, but it's been modified to remove the lactose a natural sugar found in milk. Walsh J, Meyer R, Shah N, Quekett J, Fox AT. Differentiating milk allergy IgE and non-IgE mediated from lactose intolerance: understanding the underlying mechanisms and presentations.

Br J Gen Pract. Hodges JK, Cao S, Cladis DP, Weaver CM. Lactose intolerance and bone health: the challenge of ensuring adequate calcium intake. Massachusetts General Hospital. Lactose-free v. dairy-free: How to tell the difference.

Brigham and Women's Hospital. Milk allergy diet for children: General guidelines for milk allergy. Rybicka I. Comparison of elimination diets: Minerals in gluten-free, dairy-free, egg-free and low-protein breads.

Journal of Food Composition and Analysis , Volume , Food and Drug Administration. Food allergen labeling and consumer protection act of FALCPA. Allergic to milk? Some dark chocolate labeled as dairy-free may still contain milk.

University of Nebraska-Lincoln Food Allergy Research and Resource Program. Dairy-free and non-dairy? CFR - Code of federal regulations title Department of Health and Human Services and U. Department of Agriculture. International Dairy Federation. IDF Factsheet: Dairy's role in supporting a healthy immune system.

Vanga SK, Raghavan V. How well do plant-based alternatives fare nutritionally compared to cow's milk? Journal of Food Science and Technology. Drewnowski A, Henry CJ, Dwyer JT. Proposed nutrient standards for plant-based beverages intended as milk alternatives. Frontiers in Nutrition. Many experts think that this may be the reason why vegetarians typically have better health outcomes than non-vegetarians, but more research is needed before a clear cause-and-effect relationship can be established 3.

Well-planned vegetarian diets may reduce your risk of type 2 diabetes by improving blood sugar control and insulin sensitivity. Additionally, people who already have the condition may experience improved insulin sensitivity and better blood sugar control on a vegetarian diet 5.

The typically higher intake of whole grains, fruits, and vegetables of those on vegetarian diets seems to play a significant role in diabetes prevention. More specifically, foods like dark leafy greens and root vegetables that are high in fiber, beta-carotene, vitamin C, and magnesium may have the strongest preventive effects 5.

An ovo-vegetarian diet may offer many health benefits, including a reduced risk of heart disease, diabetes, and cancer. It may also improve gut health and promote a healthy weight.

For most people, an ovo-vegetarian diet is very safe and healthy. Eating enough protein is essential for maintaining healthy bones, muscles, organs, skin, and hair. Many non-vegetarian diets rely on meat and dairy products for protein.

Some of the most common nutrient deficiencies in vegetarian diets include iron, calcium, zinc, omega-3 fats, and vitamins D and B12 Meat, fish, and dairy products are often a major source of these nutrients in non-vegetarian diets.

Here are a few foods that can provide these nutrients as you transition to an ovo-vegetarian diet:. Dairy-free pastries, fried foods, processed vegetarian meat substitutes , as well as sugar-sweetened beverages, cereals, and candies, technically fit an ovo-vegetarian lifestyle but should be consumed sparingly, if at all.

A healthy vegetarian diet emphasizes whole, nutrient-dense foods and limits refined grains, added sugars, heavily refined oils, and other ultra-processed junk foods. Vegetarian diets may be low in certain nutrients, potentially putting you at risk of deficiencies. Focus on planning a nutritionally complete diet that can meet your needs with plant-based sources of these nutrients.

Though certain foods are restricted on an ovo-vegetarian diet, you have plenty of nutrient-dense options from which to choose. A well-planned ovo-vegetarian diet is ideally comprised of a variety of whole, plant-based foods, such as:. Various foods, such as legumes, grains, vegetables, nuts, seeds, eggs, and fruits, make up a healthy ovo-vegetarian diet.

The main foods to avoid on an ovo-vegetarian diet are meats and dairy products, but certain meat-based food additives should be excluded as well. You may find vegetarian alternatives for many of these foods.

Still, keep in mind that these substitutes may not always be nutritionally equivalent. Ovo-vegetarian diets exclude all meat, dairy, and meat- and dairy-based condiments and food additives. The above sample meal plan showcases some of the healthy ingredients and balanced dishes you can enjoy on a well-rounded ovo-vegetarian diet.

The ovo-vegetarian diet is a type of vegetarianism that excludes all animal products except for eggs. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. People may adopt a vegetarian diet for various reasons, and several variations of vegetarianism exist.

This article provides a beginner's guide to the….

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