For many adopting a plant-based lifestyle, vegan cheese provides a welcome alternative to traditional dairy products. However, as the market for plant-based foods expands, so does the range in product quality and nutritional value. The assumption that vegan automatically means healthy can be misleading, as ingredients vary from whole-food nuts to highly refined oils and starches.
What is vegan cheese made of?
Vegan cheese recipes are as diverse as traditional cheesemaking, though the base ingredients are entirely plant-based. Common components found in homemade and store-bought versions include:
- Nuts and Seeds: Cashews and almonds are frequently used to create a creamy base, particularly in artisanal varieties. Sunflower seeds offer a nut-free option.
- Vegetable Oils: Coconut oil is widespread, especially in products designed to melt like mozzarella. Other oils, like sunflower or olive, are also used.
- Soy: Tofu or soy milk can be a base, providing a higher protein content than some other alternatives.
- Starches and Thickeners: Tapioca starch is key for melt and stretch, while agar-agar, xanthan gum, or carrageenan are used for texture and firmness.
- Nutritional Yeast: This deactivated yeast adds a savory, cheesy flavor and is a source of B vitamins, sometimes including B12.
- Flavoring and Acids: Lemon juice, apple cider vinegar, and various herbs and spices are used to replicate the tangy and sharp flavors of dairy cheese.
The nutritional breakdown: Vegan vs. Dairy cheese
When comparing vegan cheese to its dairy counterpart, the nutritional profile changes significantly. Here’s a look at some key nutritional differences:
Fat and Saturated Fat
One of the main health arguments for vegan cheese is its lack of cholesterol. However, many mass-produced vegan cheeses rely heavily on coconut oil to provide richness and meltability. Coconut oil is very high in saturated fat, which can raise bad LDL cholesterol, potentially negating some of the health benefits of going dairy-free. In contrast, nut-based cheeses typically contain healthier unsaturated fats and less overall saturated fat. Dairy cheeses are also notoriously high in saturated fats, but some evidence suggests the saturated fat in dairy may be metabolized differently than plant-based sources.
Protein and Fiber
Traditional dairy cheese is an excellent source of protein, while many vegan alternatives fall short. Starch and oil-based vegan cheeses offer very little, if any, protein. Nut or soy-based options will naturally provide more protein and sometimes fiber, a nutrient completely absent from dairy cheese.
Calcium and Vitamin B12
Dairy cheese is a natural source of calcium, which is crucial for bone health. Vegan cheeses do not naturally contain calcium and must be fortified. Similarly, Vitamin B12 is found in animal products and is not naturally present in vegan cheese; it must be added. For this reason, those who rely on vegan alternatives should ensure they consume fortified products or supplements to avoid deficiencies.
Sodium
Both vegan and dairy cheeses can be high in sodium, used for flavor and preservation. Consumers should check nutrition labels carefully, regardless of their choice, to manage their sodium intake.
Comparison Table: Vegan Cheese vs. Dairy Cheese
| Nutrient | Dairy Cheese | Vegan Cheese |
|---|---|---|
| Cholesterol | Contains dietary cholesterol | Cholesterol-free |
| Saturated Fat | High (animal fat) | Varies greatly; can be high (coconut oil) or lower (nut-based) |
| Protein | Generally higher (complete protein) | Generally lower; varies by ingredients (nut, soy vs. oil, starch) |
| Calcium | Naturally high | Not naturally present; must be fortified |
| Vitamin B12 | Naturally present | Not naturally present; must be fortified |
| Sodium | Can be high; varies by product | Can be high; varies by product |
| Fiber | No fiber | Some versions (nut-based) contain fiber |
How to choose a healthy vegan cheese
To make the healthiest choice, consider these tips:
- Read the Ingredients: Opt for brands that list whole foods like nuts, seeds, or soy as the primary ingredients. Be cautious of products with long ingredient lists featuring multiple starches, gums, and thickeners.
- Look for Fortification: If you're using vegan cheese as a regular part of your diet, seek out options fortified with calcium and Vitamin B12.
- Pay Attention to Fats: When a cheese is primarily coconut oil-based, consume it in moderation due to the high saturated fat content.
- Control Portion Sizes: Like any processed food, vegan cheese should be enjoyed in moderation as part of a balanced diet rich in whole foods like fruits, vegetables, and legumes.
- Consider Making Your Own: The healthiest vegan cheese is often homemade. Recipes typically use soaked cashews, nutritional yeast, and spices, allowing for full control over ingredients and nutrients.
Conclusion
So, is vegan cheese healthy? The answer is not a simple yes or no. The health benefits are highly dependent on the ingredients and level of processing. While vegan cheese provides a cholesterol-free option for those with dairy allergies or intolerances, consumers must be mindful of high saturated fat, low protein, and potential nutrient deficiencies in many commercial varieties. To make a truly healthy choice, prioritize minimally processed, whole-food-based options, check for fortification, and always enjoy in moderation within a well-balanced diet. For more information on the principles of a healthy vegan diet, you can visit the BBC Food website.
