Easy Dairy-Free Swaps

Milk and other dairy products such as cheese are considered to be a valuable source of calcium and other nutrients all over the world. But these dairy items are stuffed with saturated fats and are linked with a number of health concerns. Read on as we look at the dangers of consuming dairy and vegan substitutes to ensure that you still get your recommended daily nutritional intake.

The Negative Effects of Consuming Dairy

Lactose Intolerance is Common

Research has shown that more than 70% of the world has some level of lactose intolerance. This means that many people may not even know it, but the consumption of dairy products, especially non-fermented ones like milk is likely to lead to digestive issues such as diarrhea. These symptoms usually increase with age.

Bone Health isn’t Dependent on Milk

Contrary to common belief, milk is not essential for healthy bones, and frequent milk consumption does not reduce the risk of getting fractures and osteoporosis. In fact, new research has shown that vitamin D is more important for bone health than calcium.

High Cholesterol Levels

Dairy products are high in cholesterol and saturated fats, which can increase the risk of diabetes, heart diseases, and so on.

Dairy-Free Substitutes

Easy-dairy-free-swaps---Elevate Nutrition

If you’re well aware of the dangers of consuming dairy products, but you still need your nutrient and calcium intake, there are quite a few substitutes you can swap into your diet:

Plant-Based Protein

Whey protein is a by-product released during cheese production, and it is consumed by people for its ability to reduce cholesterol levels, aid healthy weight loss, maintain blood pressure, and also its anti-cancerous properties. However, whey protein puts lactose intolerant people at risk and can cause nausea, acne, etc. A healthy substitute for whey protein is Elevate Protein, which is loaded with amino acids, is easy to digest, and encourages muscle strength.

Non-Dairy Milk

We’ve already looked at the negative effects of milk, but for most of us, especially for children, consuming milk is important as a source of calcium, protein, and other nutrients. Fortunately, milk has a number of substitutes, such as organic coconut milk, almond milk, soy milk, and so on. Non-dairy milk is loaded with minerals and vitamins, but at the same time, it is easy to digest, has a lower cholesterol content and is low in fat. You can choose between the different options like almond or coconut depending on your personal flavor preferences.

Just Egg

Eggs are a source of proteins and healthy fats, but the saturated fat content can also have a negative impact on your body. Just Egg is a vegan alternative for eggs made from mung bean and turmeric to recreate not only the taste and texture of an egg but also to provide a similar level of proteins and energy.

Follow Your Heart Cheese

Follow Your Heart Cheese and other vegan cheese substitutes can be used on anything from pizza to your morning toast. In fact, these nutritious cheeses are known to lower the risk of diabetes and heart diseases and have a lower fat content than regular cheese.

These cheeses are available in different forms, including slices for burgers and blocks for other recipes and more.

Daiya Ranch

For many Americans, ranch is a staple dressing or a dip for salads, fries, and more. Daiya ranch can be made using a combination of ingredients such as apple cider vinegar, almond milk, and herbs, which is most definitely healthier than store-bought dairy ranch dressing.

Foragers Cashew Yogurt

Vegan milk substitutes can be used to make vegan yogurt, such as Foragers Cashew Yogurt. While it’s not a good source of calcium, it has plenty of proteins and has a lower sugar content than dairy yogurt. Keep in mind that you will need to consume more of this to obtain the same amount of proteins in dairy yogurt.


Dairy items like eggs, milk, and cheese are important for our diet because they supply us with plenty of protein, calcium, and other nutritional benefits. But they bring additional side effects like building up your cholesterol, having a high fat content, and so on.

Dairy-free substitutes are becoming more and more easily available so that you can begin your switch towards a healthier lifestyle. Most dairy substitutes can be used in the same way as dairy items themselves. For instance, you can add vegan milk to your tea or coffee, and vegan cheese can be used in most cheese dishes.


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