What to Look For in Non-Dairy Products

You’ve likely noticed there are more dairy alternatives in grocery stores and it’s a trend that doesn’t seem to be slowing down. In fact,基于植物milks现在make up 15% of the milk market. Beyond that, you can also find yogurt, cheese, ice cream, coffee creamer and more made from almonds, cashews, coconuts,燕麦和other non-dairy ingredients.

有选择很棒，但是“您必须知道选择这些选择的理由。”Keri Gans，路，《小变化饮食》的作者。“如果您没有乳制品敏感性，这些是将混合进一步加入的替代品改变饮食.” The same goes if you can’t tolerate dairy or don’t wish to consume it.

不管你是什么原因，重要的是要记住，只是因为某事是基于植物，并不一定意味着它更健康。为了使事情变得更轻松，Gans分享了购买这些食物时要寻找的东西（以及要避免的）以及她最喜欢的选择。

As with most packaged foods, it’s important to check the nutrition facts and ingredients of alternative dairy products. Be mindful of three things:

Added Sugars
“最重要的是添加糖，”甘斯说。例如，如果每份含有2克添加的糖，那可能并不可怕。但这取决于您的整体饮食。“如果你是添加了很多糖在其他地方，请考虑购买不加糖的品种。” Gans建议。

Fortification
当涉及替代牛奶时，请检查是否添加维生素和矿物质，尤其是钙和维生素D。这些“牛奶”自然不会拥有牛奶的九种必需营养成分，因此您希望它们加强。

椰子消耗
Coconut is a popular base for vegan ‘dairy’ products, and it’s also naturally high in saturated fat.Although the verdict is still outon whether these fats are harmful or OK, “I’d lean toward something we know for sure is good for our hearts, like单不饱和脂肪，”甘斯说。她说，如果您的饮食中没有太多的饱和脂肪，则有些椰子很好，但是如果您通常会从其他来源吃大量的饱和脂肪，那么最好跳过基于椰子的乳制品替代品。

As with all things food, there are ingredients some people make seem almost lethal. However, you don’t need to be concerned if your alt-dairy product contains any of these:

添加了牙龈
许多人对添加的牙龈（例如瓜尔胶和相思胶）表示关注，这些牙龈用于增稠产品并添加质地。有些人在食用这些食物时遇到胃肠道问题，但是添加到食物中的少量是被认为是安全的.

Carrageenan
这种红色海藻提取物还有助于乳化和增稠食物。有些人认为食用面包卷会引起炎症或胃肠道问题，但几乎所有的研究都是对动物的。这FDA和EFSAboth consider this ingredient to be safe in the amounts added to foods, however, many companies have removed carrageenan from products, in part because of consumer uproar.

As you can see, what is “best” in alternative dairy is not clear cut. Everything has pros and cons when you look at大量营养素和calories. Moreover, our taste buds differ — some people prefer the taste and texture ofoat-based productswhile others love almond-based products. With all of this in mind, here are a few to consider trying:

MILK

杏仁微风未加糖的杏仁腰果混合物
Cashew milk is one of the creamiest milk alternatives and it’s naturally sweet, so you don’t need added sugars. Almond Breeze also adds calcium and vitamins A, D and E.

燕麦牛奶低脂
这种无坚果的选择只是燕麦，水，油（使其奶油奶油）和添加维生素和矿物质，并且每杯的卡路里含量与脱脂牛奶相同。

起司

Miyoko’s Vegan Cheese Wheel
With flavors such as garlic herb, double cream chive and sundried tomato garlic, these delicious cashew-based cheeses are super soft and great for spreading on crackers or toast. All of the ingredients are easy to recognize.

Treeline Aged Nut Cheese
A lot of plant-based cheese slices and shreds don’t have the greatest ingredients or nutrients. But this hard-ish cheese can be grated or sliced and contains things you’ll recognize. It’s made from cashews fermented with L. Acidophilus (aprobiotic）给它一个不错的汤匙。原始的和破裂的胡椒口味都很美味。

冰淇淋

Coconut Bliss
这种冰淇淋的同名基础使其变得如此光滑和丝滑，它可能会欺骗乳制品爱好者。该公司还将成分清单保持相当短，尽管自然更复杂的口味（例如巧克力曲奇面团）的清单比冷冲泡咖啡更长。另外，对于冰淇淋，添加的糖相当低。

So Delicious Dairy-Free Cashew Milk Non-Dairy Frozen Dessert
Cashew milk makes this pick deliciously rich and creamy when you want to indulge. Just make sure to坚持份量因为它很容易暴饮暴食。

奶精

Laird超级食品未加糖的超级食品奶精
Mix a tablespoon of this powder made from coconut milk, coconut oil and Aquamin (a marine algae source of calcium), into your morning coffee for a smooth, sweet hint of coconut without any added sugar.

Nutpods未加糖 +无乳制品奶精
Choose from original, French vanilla or hazelnut to add that taste of milk without any actual milk. Nutpods uses coconut cream and almonds as its base.

酸奶

Lavva原创
Although this yogurt has no added sugar, it gets great tang thanks to lime juice. It’s made from a blend of coconut water, coconut cream, plantains and pili nuts.

Kite Hill Vanilla Unsweetened Greek Yogurt
这种基于杏仁的酸奶没有添加的糖，11克蛋白质和160卡路里的卡路里，富含杏仁酸奶，光滑且令人满意。