Swapping dairy with plant-based alternatives
Afew months ago, a British supermarket started selling camel milk, which is supposedly a better substitute for those who are lactose intolerant. It already enjoys the following of celebrities such as Kanye West and Kim Kardashian West. However, there are several other alternatives of milk and yoghurt for those who prefer plant-based options, such as those derived from coconut, soy, almond, cashew and flax.
THE BIG DEBATE
When it comes to the nutritional benefits of vegan and non-vegan options, expert opinions remain diversified.
Dietician Delnaaz T Chanduwadia speaks for one end of the spectrum. “Dairy alternatives on a vegan diet do not provide the same nutrition as it would not give adequate amount of calcium and protein. For example, dairy cheese substituted by cauliflower cheese or tofu will neither give you adequate protein nor calcium. Same would apply for eggs substituted in a vegan diet. The individual won’t get the first class quality of biologically available protein,” she says.
Gurmeet Kochhar, a known name in the food services sector, gives voice to the other end of the spectrum. “It’s a myth that there are health benefits to daily milk consumption. Milk is perhaps the most common selfreported food allergen in the world. Much of the world’s population cannot adequately digest milk due to lactose intolerance.”
He further adds, “Vegan dairy alternatives provide better nutrition than dairy products. Animal milk has long been claimed as the go-to source of calcium by the dairy industry, but as it turns out, milk is not that good for you. Calcium from animal milk is While one may or may not agree with a vegan way of life, it has definitely given us more diet options. Experts talk about dairy alternatives often not easily absorbed as well as that from plant-based sources. Also, animal milk can be accompanied by a number of serious health concerns. Studies have proven that dairy products lead to bone erosion and lower calcium levels in many cases. Dairy alternatives such as nuts, seeds and coconut have much more nutrition in terms of healthy fats, omegas, fatty acids, fibre, etc.”
Therefore, it is better to understand one’s own body and provide nutrition, which typically takes care of specific nutritional needs. For those who cannot digest dairy, chefs and nutritionists provide a few recipes that can be whipped up with plantbased alternatives. (Inputs from nutritionist Tripti Gupta and dietician Kanchan Patwardhan)