Nondairy Substitutes for Common Dairy Products

Dairy foods play a key role in many people’s diets.

A number of food products are made from the milk of cows, sheep and goats, including cheese, yogurt, milk, butter and ice cream.

But if you can’t or don’t want to eat dairy, you can find nondairy alternatives to these and many other dairy foods.

Why You Might Want Substitutes for Dairy

There are several reasons people might be looking for substitutes for dairy. Here are some of the more common ones:

• Milk allergy: 2–3% of kids under three have a milk allergy. This can cause a range of symptoms from hives and stomach upset to severe anaphylaxis. Most kids outgrow it by their teenage years (1, 2).
• Lactose intolerance: 75% of the world’s population doesn’t produce enough lactase, the enzyme needed to digest the milk sugar lactose. This causes symptoms including bloating, gas and diarrhea (3, 4, 5).
• Vegan or ovo-vegetarian diet: Some vegetarian diets exclude dairy products. Ovo-vegetarians eat eggs, but no dairy, while vegans exclude all food and products that come from animals (6).
• Potential contaminants: Some people choose to forgo dairy due to a concern over contaminants in conventional milk and dairy products, including hormones, pesticides and antibiotics (7, 8, 9).

The good news is there are plenty of substitutes for all the major dairy foods, including the seven below.

1. Milk Substitutes

Milk has many uses, including as a beverage, added to smoothies or poured on cereal. 

Nutritionally speaking, milk is rich in protein, carbs and calcium. 

In fact, 1 cup (237 ml) of whole milk provides 146 calories, 8 grams of fat, 8 grams of protein and 13 grams of carbs (10).

Plant-based milk alternatives can be made from legumes (soy), cereals (oats, rice), nuts (almond, coconut), seeds (flax, hemp) or other grains (quinoa, teff) (11). 

Some products are fortified with calcium and vitamin D to make them similar to dairy milk, while others are not. Certain alternative milks may even be fortified with extra micronutrients not found in cow’s milk, such as vitamin B12 (12). 

Many of these nondairy milks also have added sugars to enhance their taste, although most brands offer an unsweetened version (13). 

Some nondairy milks are sold in the refrigerated section, while others are shelf stable. Below are some of the most common substitutes, along with their basic nutrition info for 1 cup of the “original” versions:

• Rice milk: Contains 120 calories, 2.5 grams of fat, 1 gram of protein and 23 grams of carbs (15).
• Oat milk: Contains 130 calories, 2.5 grams of fat, 4 grams of protein and 24 grams of carbs (16).
• Almond milk: Contains 60 calories, 2.5 grams of fat, 1 gram of protein and 8 grams of carbs (17, 18, 19).
• Coconut milk: Contains 80 calories, 5 grams of fat, 0 grams of protein and 7 grams of carbs (20, 21).
• Cashew milk: Contains 60 calories, 2.5 grams of fat, 1 gram of protein and 9 grams of carbs (22).
• Flaxseed milk: Contains 50 calories, 2.5 grams of fat, 0 grams of protein and 7 grams of carbs (23).
• Hemp milk: Contains 100–140 calories, 5–7 grams of fat, 2–5 grams of protein and 8–20 grams of carbs (24, 25).

Summary: The nutrient content of nondairy milks varies, although across the board they’re lower in fat compared to cow’s milk. Some also have less protein.

2. Yogurt Replacements

Yogurt is made by adding live active bacterial cultures to milk in order to ferment it. These “good” bacteria help promote a healthy gut (26, 27), although not enough to use as a replacement for a probiotic.

Plain yogurt is an especially versatile food. 

In addition to being a breakfast and snack food, it can be used in salad dressings, dips and marinades, or to accompany meat and roasted vegetable dishes. 

One cup (236 ml) of whole-milk yogurt provides 149 calories, 8 grams of fat, 9 grams of protein and 11 grams of carbs (28). 

Some types of yogurt, such as Greek yogurt, are higher in protein, while flavored yogurts are higher in carbs from added sugar. Flavored yogurts, in general, are to be avoided. Use fresh fruit and / or raw honey with Greek yogurt.

As with nondairy milks, substitutes for yogurt are made from nuts, seeds, coconut, and are made by adding probiotic bacteria.

Although nutrition content can vary widely based on brand, here’s a general comparison of the different nondairy yogurt alternatives. These are all based on 6 ounces of the “plain” flavor.

• Coconut milk yogurt: 180 calories, 14 grams of fat, 1 gram of protein and 12 grams of carbs (29).
• Almond milk yogurt: 128 calories, 7 grams of fat, 3 grams of protein, 14 grams of carbs and less than 1 gram of fiber (30).
• Hemp yogurt: 147 calories, 4.5 grams of fat, 11 grams of protein, 16 grams of carbs and 3.4 grams of fiber (32).

Since nutritional composition can vary greatly between brands, be sure to read the label if you’re looking for a specific amount of carbs, fat or protein.

Summary: Nondairy yogurts can be made by adding live active cultures to an assortment of plant-based milks. They vary in their content of protein, fat and carbs.

3. Substitutes for Cheese

Dairy cheese tends to fall into two main categories: soft and hard. 

It’s made by fermenting cow, goat or sheep milk with bacterial cultures, then adding an acid or rennet to the mixture. 

This causes the milk proteins to coagulate and form curds. Salt is then added and the curds are shaped, stored and possibly aged.

Nutritionally, dairy cheese generally delivers protein, calcium and fat — plus sodium. Some cheese varieties are higher in sodium than others.

Soft Cheese Substitutes

It’s easier to replicate the texture and even the flavor of soft cheese. 

You can find soy- and nut-based versions of cream cheese, as well as a dairy-free, gluten-free and soy-free versions made from a blend of vegetable oils, tapioca starch and pea protein isolate.

You can also make homemade cream cheese or soft crumbly cheese using cashews, macadamia nuts, Brazil nuts or almonds. 

And if you’re simply trying to mimic the texture of cottage and ricotta cheeses, then you could use crumbled soft tofu as a replacement. With all soy products, be sure to use Non-GMO soy, as over 98% of soy in the U.S. is genetically modified.

Hard Cheese Substitutes

It’s more challenging to mimic the texture, fat content and taste of hard cheese in nondairy form. 

Casein is the milk protein that gives cheese the ability to melt and stretch, and food scientists have found it very hard to replicate. Most people with Lactose Intolerance cannot digest casein and it is to be avoided.

Manufacturers have had to turn to different gums, proteins and fats to try to achieve a similar mouthfeel and melting properties. Nevertheless, many companies try. Most brands use soy protein or nuts as a base, although there are some soy- and nut-free varieties that are made from vegetable oils mixed with pea starch or pea protein.

Many people find nutritional yeast to be a good flavor substitute for grated Parmesan cheese. As an added bonus, it’s a good source of vitamin B12 (33).

You can also make your own version by processing nuts and nutritional yeast with desired spices. Here’s a recipe to try. 

Nutritional Differences

The nutritional differences between nondairy cheese and regular cheese depend on the substitute.

The protein content is usually lower in the dairy-free alternatives and some brands have up to 8 grams of carbs per ounce (28 grams), whereas dairy cheese rarely has more than 1 gram per ounce. 

Processed nondairy cheeses often contain many more ingredients than dairy cheese. 

For instance, one brand of nondairy cream cheese uses trans-fat-filled, partially hydrogenated oil and sugar and many other additives, in addition to tofu. These are arguably much worse than regular cream cheese.

However, homemade nut-based cheeses let you swap one whole food for another.

Summary: Vegan cheeses are often highly processed and offer less protein than dairy cheese. However, you can also make homemade substitutions with whole foods like tofu, nuts and nutritional yeast.

4. Alternatives for Butter

Butter is made by churning cream until it hardens. 

It lends fat and flavor to food and is often used as a spread on bread, to dress cooked vegetables or meats, or as a cooking or baking ingredient. 

One tablespoon (14 grams) of butter provides 100 calories, 11 grams of fat, 0 grams of protein and 0 grams of carbs (34).

The many nondairy butter alternatives that currently exist are either made from vegetable oils or coconut. 

Some have the same number of calories as cow’s milk butter. Others have more protein or carbs than butter, but this isn’t true across the board. 

Nut and seed butters, such as those made from almond, cashew and sunflower seeds, are also options, depending on what you plan to use the butter substitute for. 

Here’s how these nondairy butter substitutes stack up nutritionally per tablespoon:

• Vegetable oil blends: 50–100 calories, 6–11 grams of fat, 0 grams of protein and 0 grams of carbs (35, 36, 37).
• Coconut butter: 105–130 calories, 10–14 grams of fat, 0–2 grams of protein and 0–8 grams of carbs (38, 39, 40).
• Cultured vegan butter, made from coconut and cashews: 90 calories, 10 grams of fat, 0 grams of protein and 0 grams of carbs (41).
• Nut butters: 93–101 calories, 8–9 grams of fat, 2–3 grams of protein and 3–4 grams of carbs (42, 43, 44).

Watch out for many vegetable-oil-based margarines on the market that still contain dairy derivatives, such as whey.

You can also make your own dairy-free butters at home. This one uses a blend of coconut oil, liquid oils and nondairy milk. 

Summary: There are several plant-based butter alternatives and the calories and fat tend to be similar to that of dairy butter.

5. Cream Substitutes

Cream is the higher-fat top layer of separated fresh milk. 

It can be between 10% to over 40% fat, depending on the type of cream being created: half-and-half, light cream, whipped cream or heavy cream.

In the kitchen, cream is used as a topping for sweet or savory dishes, or as an ingredient in sauces, soups, puddings, custards and even cakes. 

Light cream and half-and-half are commonly added to coffee or other beverages. 

A tablespoon (15 ml) of heavy cream contains 52 calories, 5.6 grams of fat and less than half a gram each of carbs and protein (45).

There are many nondairy alternatives to heavy cream and whipping cream, as well as to coffee creamers.

Many nondairy alternatives to cream are made with coconut milk, especially homemade versions. 

But similar to dairy-free cheeses and yogurts, some varieties are made with soy, cashews and other nuts, or a blend of vegetable oils. 

In general, nondairy creams are lower in calories and fat than the dairy versions. Like dairy cream, most vegan versions have no protein, but a few versions have carbs. 

Some dairy-free alternatives are highly processed and may contain undesirable ingredients like high-fructose corn syrup or partially hydrogenated oils, which contain trans fat.

So it may be worth trying the homemade substitutes that are made from whole foods, such as this one made from almonds. 

Summary: Coconut milk and cream are versatile substitutes for dairy-based creams. There are also soy-, nut- and vegetable-oil-based substitutes, but watch out for unwanted ingredients like partially hydrogenated oils.

6. Replacements for Sour Cream

Sour cream is made by fermenting milk with bacteria. 

It’s used as a topping, a base for dips and as a moisture-providing ingredient in baked goods.

An ounce (28 grams) of regular sour cream has 54 calories, 1 gram of carbs, 5.5 grams of fat and 0.6 grams of protein (46).

Nondairy alternatives on the market are generally soy-based, but there’s at least one soy-free brand out there that’s made from a blend of beans, oils and gums. 

Some of the alternatives have similar amounts of fat and calories. Others are lighter across the board, with less fat and calories.

As with many of the other substitutes, you can make your own nondairy sour cream using cashews, sunflower seeds or tofu. 

Plain nondairy yogurt is also an easy substitute. 

Summary: There are several soy-based sour creams on the market. Plain nondairy yogurt is also a good substitute in most recipes.

7. Substitutes for Ice Cream

A roundup of alternatives to common dairy foods wouldn’t be complete without ice cream.

Interestingly, there are several nondairy ice cream options, including:

• Creamy ice creams made from nondairy milks such as coconut milk.
• Sorbets, which never have dairy in them anyway. Don’t confuse these with sherbets, which often include dairy.
• Homemade ice-cream-like desserts made from blending frozen bananas with other flavorings or berries.

Many of the creamy nondairy desserts are dead ringers for dairy ice cream, delivering the same decadence and creamy mouthfeel.

But since some of them are made from plant-based milks, rather than dairy cream and milk, they are often lower in calories and fat. This isn’t true across the board, so make sure to keep an eye on nutrition labels.

The most common kinds on the market are made from soy, almond or coconut milks. You can also find cashew, rice and even avocado ice cream.

Summary: There are many nondairy replacements for ice cream, including creamy ones made from nondairy milk and fruit-based sorbets.

What to Watch out For

With so many nondairy substitutes around, you should be able to find replacements for any nondairy food you need.

However, there are a few things to watch out for:

• Added sugars: Many nondairy products contain added sugars to enhance flavor and texture. While the sugar content is sometimes similar to that of regular dairy products, other times it can be much higher.
• Fillers: It is common for nondairy cheeses and yogurts to use a variety of additives in order to improve the texture of the product. While they aren’t necessarily unhealthy, many people prefer more natural products.
• Protein content: Dairy cheeses, milk and yogurt deliver complete protein.
• Nutrient content: Dairy products deliver potassium and calcium. Fortified nondairy products may also offer these and other micronutrients, depending on the brand. Homemade products won’t be fortified.
• Intolerances: Some people have allergies or intolerances to certain ingredients used in nondairy replacements, such as soy or nuts. Fillers, such as inulin, can also be difficult for people to digest, causing gassiness (48).
• Price differences: Sad to say, nondairy alternatives often come with a higher price tag. On the other hand, this could be an incentive to make your own nondairy substitutes.

To make sure you get what you’re looking for, read labels to see what ingredients and nutrients are in the product you’re buying.

Summary: There can be a few drawbacks to nondairy substitutes, including potentially longer ingredient lists and differences in nutrient composition.

The Bottom Line

There are many options for substituting common dairy foods. You can make homemade versions of cheese, ice cream, sour cream and more. You can also find them at the grocery store. Most are made from plant-based ingredients, such as soy, nuts or coconut. They’re not necessarily direct substitutes nutritionally, though, so make sure you read the labels.

~Thanks to Kerri-Ann Jennings

5 Simple Steps to Boost Your Metabolism

Grapefruit Interacts with Many Medications

Grapefruit is a delicious citrus fruit with many health benefits. However, it can interact with some common medications, altering their effects on your body. 

If you’re curious about the grapefruit warning on many medicines, this article will help you understand why it’s there and what your options are. 

Here’s a closer look at 32 common drugs that may have dangerous interactions with grapefruit, as well as some alternatives. 

Note: This article contains general information — not specific medical advice. Talk to your physician before changing your use of any medication.

How Does It Interact With Medications?

Medications are processed in your liver and small intestine by a specialized group of proteins called cytochrome P450 (CYPs).

CYPs break down medications, reducing the blood levels of many of them. 

Grapefruit and a few of its close relatives, such as Seville oranges, tangelos, pomelos and Minneolas, contain a class of chemicals called furanocoumarins.

Furanocoumarins disrupt the normal function of CYPs. In fact, studies show that they increase the blood levels of over 85 medications (1). 

By slowing down the way in which CYPs normally break down medications in your gut and liver, grapefruit can increase the side effects of these drugs (1). 

There are three things to know in order to understand if and how you can safely consume grapefruit with these medications.

1. It doesn’t take much: One whole grapefruit or one glass of grapefruit juice is enough to alter how these medications affect you.
2. It lasts several days: Grapefruit’s ability to affect medication lasts for 1–3 days. Taking your medication a few hours apart from consuming it isn’t long enough.
3. It’s significant: For a small number of drugs, grapefruit’s effects can be serious.

With that in mind, here is detailed information about 32 common medications that may interact with grapefruit, categorized by use.

1–3: Some Cholesterol Medications

Some cholesterol medications called statins are affected by grapefruit. 

Statins work by limiting the natural production of cholesterol. This improves the profile of lipoproteins in the blood and decreases deaths from heart disease in patients at risk of it (2).

Statins can cause rhabdomyolysis, or the breakdown of muscle tissue. This leads to muscle weakness, pain and occasionally kidney damage (3).

Grapefruit increases the blood levels of three common statins substantially, increasing the risk of rhabdomyolysis (4): 

1. Atorvastatin (Lipitor)
2. Lovastatin (Mevacor)
3. Simvastatin (Zocor)

One study showed that drinking a glass of grapefruit juice with simvastatin or lovastatin increased blood levels of these statins by 260% (5). 

Alternatives: Pravastatin (Pravachol), rosuvastatin (Crestor) and fluvastatin (Lescol) do not interact with grapefruit (1).

Summary: Grapefruit can increase the side effects of some statin cholesterol medications, causing muscle damage.

4–7: Certain Blood Pressure Medications

Most types of blood pressure medicine are not affected by grapefruit. 

However, the following four blood pressure medications should be used cautiously: 

4. Felodipine
5. Nifedipine (Procardia)
6. Losartan (Cozaar)
7. Eplerenone (Inspra)

The first two medications in this list are known as calcium channel blockers. They work by changing the way your blood vessels use calcium, relaxing the vessels and relieving blood pressure. 

The last two medications in this list work by decreasing the activity of a hormone called angiotensin 2, which naturally increases blood pressure. 

One study found blood levels of nifedipine increased dramatically when taken with about 2 cups (500 ml) of grapefruit juice, compared to no juice. This resulted in a rapid drop in blood pressure, which could be dangerous if unsupervised (6).

Losartan is unusual in that its effects decrease — instead of increase — with grapefruit. This may limit its ability to control blood pressure (7). 

Eplerenone works similarly to losartan, but its levels increase when taken with grapefruit. Excessive eplerenone levels can cause too much potassium in the blood, which can interfere with heart rhythm (1). 

Alternatives: Spironolactone (Aldactone), a similar drug to losartan and eplerenone, does not interact with grapefruit. Amlodipine (Norvasc) is a calcium channel blocker like felodipine and nifedipine, which also does not interact with grapefruit (6, 8). 

Summary: Though grapefruit does not interfere with most blood pressure medications, it can cause a few medications to over-correct blood pressure.

8–9: A Few Heart Rhythm Medications

Grapefruit influences a few medications that treat abnormal heart rhythms. 

These interactions can be particularly dangerous, and include: 

8. Amiodarone
9. Dronedarone (Multaq)

A study gave a glass of grapefruit juice (about 300 ml) to 11 men taking amiodarone. Drug levels increased by up to 84%, compared to those not drinking the juice (9). 

These two medications play a critical role in managing the health of patients with heart rhythm disorders. Grapefruit-related changes in levels of these drugs have occasionally caused dangerous heart rhythm changes (10).

Summary: Although only a few heart rhythm medications interact with grapefruit, the side effects can be dangerous.

10–13: Some Anti-Infection Medications

Collectively called antimicrobials, these anti-infection medications vary widely in their actions and breakdown in the body. 

Although antimicrobials are one of the most diverse categories of medications, there are only a few medications with known important grapefruit interactions:

10. Erythromycin
11. Rilpivirine and related HIV drugs
12. Primaquine and related antimalarial drugs
13. Albendazole

Erythromycin is used to treat several types of bacterial infections. A study comparing grapefruit juice to water in patients taking erythromycin showed that the juice increased the drug’s blood levels by 84% (11).

Excess levels of this medication can disrupt heart rhythm (11).

Levels of the HIV medications rilpivirine and maraviroc, in addition to primaquine-related antimalarial drugs, are also increased by grapefruit. This may affect heart rhythm or function (1). 

Because antimicrobials are generally taken for a limited time, perhaps it’s easiest to simply avoid grapefruit while taking these medications. 

Alternatives: Clarithromycin is a medication in the same class as erythromycin that does not interact with grapefruit. Doxycycline is both an antibiotic and antimalarial drug that also does not interact with it (1). 

Summary: Some anti-infection medications should not be used with grapefruit, as they can lead to disrupted heart rhythm or function.

14–21: Several Mood Medications

Most antidepressants and anti-anxiety drugs are safe to use with grapefruit. 

However, several mood medications do interact with it, including:

14. Bupropion (Wellbutrin)
15. Quetiapine (Seroquel)
16. Lurasidone (Latuda)
17. Ziprasidone (Geodon)
18. Buspirone (Buspar)
19. Diazepam (Valium)
20. Midazolam (Versed)
21. Triazolam (Halcion)

In addition to being an antidepressant, bupropion is prescribed to help people quit smoking. Its blood levels increase with grapefruit, which can increase dizziness and sleepiness (1).

Drugs like quetiapine and lurasidone are used to treat mood and behavioral disorders. Increased levels of these drugs can cause heart rhythm changes or sleepiness (1).

Furthermore, diazepam, midazolam and triazolam are sedatives that are sometimes used for panic attacks or other forms of anxiety. 

One study compared some of these drugs in nine patients with and without grapefruit. It showed that grapefruit can increase these drugs’ effects, resulting in excessive drowsiness (12).

Summary: Eating grapefruit while taking the mood-related medications above can result in heart rhythm changes, excessive sleepiness and other drug-specific effects.

22–25: Certain Blood Thinners

Blood thinners are used to treat or prevent blood clots. Some of them are affected by grapefruit, including:

22. Apixaban (Eliquis)
23. Rivaroxaban (Xarelto)
24. Clopidogrel (Plavix)
25. Ticagrelor (Brilinta)

Clopidogrel depends on CYPs — the proteins that grapefruit limits — to work. Thus, it becomes less active when mixed with grapefruit. 

A study of seven patients taking clopidogrel with 200 ml of either grapefruit juice or water showed lower activation of the drug with the juice. However, its ability to treat blood clots was not affected (13).

Contrarily, grapefruit increases the blood levels of other medications on this list, which can result in bleeding (14).

Alternatives: Warfarin (Coumadin) is used for similar purposes as apixaban and rivaroxaban. While warfarin is sensitive to foods containing vitamin K, its activation is not affected by grapefruit (15).

Summary: Several blood thinners are affected by grapefruit. This can lead to bleeding or less effective prevention of blood clots.

26–28: Several Pain Medications

Multiple pain medications are affected by grapefruit:

26. Fentanyl
27. Oxycodone
28. Colchicine

Fentanyl and oxycodone are narcotic pain relievers. Although their blood levels are only slightly affected by small amounts of grapefruit, it may change the length of time they remain in the body (16, 17).

Colchicine is an older medication used to treat gout. It is processed by CYPs and could potentially interact with grapefruit. Nevertheless, a 2012 study showed that drinking 240 ml of grapefruit juice only had a minimal effect on its levels (18). 

Alternatives: Morphine and dilaudid are narcotic pain relievers that are not affected by grapefruit (1). 

Summary: Some narcotic pain relievers persist longer in the blood when taken with grapefruit.

29–32: A Few Erectile Dysfunction and Prostate Medications

A few erectile dysfunction and prostate medications deserve attention regarding grapefruit interactions:

29. Sildenafil (Viagra)
30. Tadalafil (Cialis)
31. Tamsulosin (Flomax)
32. Silodosin (Rapaflo)

Erectile dysfunction medications like sildenafil and tadalafil work by relaxing blood vessels, which increases blood flow to an erection. 

Because other blood vessels relax with these medications as well, increased blood levels of these drugs caused by grapefruit can decrease blood pressure (8). 

Moreover, prostate enlargement medications such as tamsulosin can also cause increased dizziness and low blood pressure when taken with grapefruit (19).

Alternatives: Another class of prostate enlargement medications, which includes finasteride and dutasteride, is not significantly affected by grapefruit (19). 

Summary: Grapefruit should not be consumed with erectile dysfunction medications or certain prostate enlargement medications.

Should You Give Up Grapefruit?

While this article lists 32 common medications that interact with grapefruit, it is not a complete list. 

Drugs.com offers a drug interaction checker that you can use to check your medications for interactions. 

Additionally, Rxlist.com lists some less common medications that also interact with grapefruit. 

It’s important to remember that just one whole grapefruit or about one large glass of juice is enough to change the blood levels of many drugs. And some of these medications may have serious side effects when they interact with grapefruit. 

If you are currently taking medications with grapefruit interactions, switch to an alternative drug or stop consuming grapefruit.

If in doubt, reach out to your doctor or pharmacist for personalized advice. 

Summary: Even small amounts of grapefruit can interact with some medications and cause serious side effects.

The Bottom Line

Grapefruit interferes with proteins in the small intestine and liver that normally break down many medications. 

Eating grapefruit or drinking grapefruit juice while taking these medications can lead to higher levels in your blood — and more side effects. 

With some drugs, with even small amounts of grapefruit can cause severe side effects. Therefore, the combination should be avoided. 

These drugs may be marked with a grapefruit interaction warning by your pharmacy. 

Make sure your doctor and pharmacist know if you regularly consume grapefruit. They can help you decide whether it’s safe to consume while on certain medications. 

~Thanks to Dr. Matthew Thorpe, MD, PhD