Yoghurt is a superfood produced by bacterial fermentation of milk. Yoghurt is a great source of protein, vitamin B, calcium and other minerals, which offers protection for bone and teeth. One of the most popular variants is Greek Yogurt, which has even more protein and less sugar and calories, making it the optimal choice for health-conscious people. Don’t worry if you are a vegan or lactose intolerant because we will discuss great alternatives which are equally healthy and tasty. Each of these alternatives is easily available in general stores at a fair price, so consuming these will not be a difficult task.
1. Almond Milk Yogurt
2. Coconut Milk Yogurt
3. Soy Yogurt
4. Oat Milk Yogurt
5. Cashew Milk Yogurt
6. Rice Milk Yogurt
1. Almond Milk Yogurt
Made from almonds, this is a dairy-free option which has a light and mild flavour. Similar to normal Yogurt, this is a good source of calcium and Vit E. Almond Milk Yogurt is also high in fibre which helps in digesting and preventing bloating. This also contains antioxidants, which can lower cholesterol and manage weight.
2. Coconut Milk Yogurt
Coconut Milk Yogurt contains a healthy dose of probiotics, which improves gut health and reduces the risk of colon cancer. The protein and calcium count of this yoghurt matches the normal and even Greek yoghurt, making it a healthy alternative. Additionally, Coconut milk yoghurt has potassium, zinc and vitamin B, which can help in fulfilling the daily requirements of micronutrients. There is also a connection between the daily consumption of such yoghurt and heart health, which is the reason vegan or lactose intolerant can easily add Coconut milk yoghurt to their diet.
3. Soy Yogurt
This yoghurt is made from soy milk, which is the reason it has high protein, and its texture is also similar to dairy yoghurt. Soy Yogurt is a probiotic food, and it contains beneficial bacteria which help in maintaining a balance of gut flora. This yoghurt is low in saturated fats, and this is the reason FDA has recognized soy milk as the only plant protein that can lower cholesterol. Soy Yogurt is a good choice for people with kidney conditions, helping in reducing weight and arthritis while improving brain function.
4. Oat Milk Yogurt
Oat-based yoghurt (also known as oatgurt) has a smooth texture and sweet taste, which is the reason it is optimal for kids and teenagers. This yoghurt contains beta-glucans, a soluble fibre that helps in lowering bad cholesterol levels and increases good cholesterol. Regular consumption of Oat milk yoghurt can help reduce heart disease risks. Oat milk contains high concentrations of calcium and Vit D, which are important for strong bones. Oat yoghurt is a great alternative for people with dietary restrictions regarding nuts, soy and lactose.
5. Cashew Milk Yogurt
Made with cashew milk, this yoghurt is known for its creamy and rich taste. Other than the taste, it is also loaded with vital nutrients which is crucial for living a healthy life. Daily consumption of Cashew milk yoghurt is also good for eye health and aid in blood pressure and sugar management. As this yoghurt is loaded with copper, it regulates the production of collagen and elastin, which contributes to skin health and even prevents ageing.
6. Rice Milk Yogurt
Although Rice Milk Yogurt is lower in protein compared to other alternatives still, it is a great option for those with allergies and lactose intolerance. This yoghurt is also a good source of calcium and Vit D, helping in preventing osteoporosis and improving bone health. Risk milk also comes with anti-inflammatory properties and even aids in asthma prevention. As this yogurt contains probiotics (healthy bacteria that help in digestion), it helps in improving gut and intestines health.
Easy to make dishes with Yogurt Alternatives
You can make countless tasty and healthy dishes using these yoghurt alternatives, and we are sharing 5 delicious dishes which can be made within minutes.Â
1. Smoothie Bowls
Use almond, coconut or soy yogurt as a base and then blend with your favorite fruits such as bananas, mango and beerier. Top the smoothie with other nuts and seeds to make it more tasty and healthy. Adding spinach or kale will improve the nutritional content and the taste.
2. Vegan Parfaits
Layer your favourite yoghurt from the list with fresh fruits, nuts, granola and seeds in a glass. You can use seasonal fruits for variety and to improve their nutritional values.
3. Dairy-Free Pancakes
Incorporate your favourite yoghurt alternative into your pancake batter for added moister. Using the almond or coconut yoghurt in the mix is recommended. You can now serve the pancakes with fresh fruits or maple syrups for better taste.
4. Chia Seed Pudding
Mix chia seeds with your choice of plant-based yoghurt, and then add maple syrups or agave nectar for sweetening. Put it into the fridge until it is thick, then serve the tasty pudding with fruits and nuts for taste and nutrition.
5. Soups and Curries
You can easily add coconut yoghurt to soups or curries for extra creaminess and flavours. This actually works well with spicy dishes as the yoghurt can help in tempering the heat.
Yoghurt Alternatives and Healthy Lifestyle
It is quite challenging to fulfil the daily requirement of macro and micronutrients, especially if you are lactose intolerant or vegan; however, adding yoghurts to your meals can help you live a healthy life. You need to incorporate yoghurt alternatives as a part of your balanced diet along with fruits, whole grains and vegetables. You need to prepare your meals ahead of time so that you can easily consume the required nutrients on busy weekdays.
You need to start consuming these alternatives as healthy snacks and avoid unhealthy options like fast food. You should consume plenty of water throughout the day as it is important when consuming fiber-rich foods. If you want to know about the Top 10 Superfoods to Boost Your Immune System, click on this link.
FAQ
What is yogurt, and what nutrients does it provide?
Yogurt is a superfood produced by bacterial fermentation of milk. It is a great source of protein, vitamin B, calcium, and other minerals, offering protection for bones and teeth.
What are some healthy alternatives to traditional yogurt for those who are vegan or lactose intolerant?
Healthy alternatives include Almond Milk Yogurt, Coconut Milk Yogurt, Soy Yogurt, Oat Milk Yogurt, Cashew Milk Yogurt, and Rice Milk Yogurt, all of which provide various health benefits.
How can I incorporate yogurt alternatives into my meals?
You can incorporate yogurt alternatives into meals by making smoothie bowls, vegan parfaits, dairy-free pancakes, chia seed pudding, or adding them to soups and curries for extra creaminess and flavor.
What are the health benefits of almond milk yogurt?
Almond Milk Yogurt is a dairy-free option that is a good source of calcium and vitamin E. It is high in fiber, which aids digestion, and contains antioxidants that can lower cholesterol and help manage weight.
Why is it important to include yogurt alternatives in a balanced diet?
Including yogurt alternatives in a balanced diet helps fulfill daily macro and micronutrient requirements, supports digestive health, and provides a nutritious snack option, particularly for those who are lactose intolerant or follow a vegan lifestyle.
