What is the difference between a vegan diet and a dairy free diet?
23 July 2024
In simple words, a vegan diet is a lifestyle choice, while a dairy-free diet is usually for health reasons.
Specifically, as vegan dietitians, we can help you achieve your goal.
Vegan vs Dairy-Free: The Main Difference
Vegan Diet
A vegan diet is a diet that includes only plant-based foods. All animal products are excluded (meat, fish and sea foods, dairy milk, cheese, eggs, etc.).
Moreover, a vegan diet is always dairy-free.
– Legumes
– Nuts
– Seeds
– Soy
– Whole grain
– Fruits and vegetables
Why be on a vegan diet?
As vegan dietitians, there are a lot of reasons why we support a vegan diet.
– Ethics: Some adopt a vegan diet because they oppose how animals are treated in factory farming.
– Environment: Learning about animal ethics also reveals some effects of factory farming on the environment. This also encourages some people to adopt a vegan lifestyle.
– Health: Eating less meat can lower saturated fat intake and reduce cardiovascular disease risks. Choosing whole foods can also boost fiber intake, promoting better health.
Dairy-Free Diet
A dairy-free diet excludes only dairy products.
Dairy products:
– Cow’s milk and other dairy milks
– All types of dairy cheeses
– Yogurt
Why be on a dairy-free diet?
People may choose a dairy-free diet due to intolerance, allergy, health reasons, or preferences.
Intolerance:
– An estimate for lactose malabsorption in adults has been identified. This study mentions about 2/3 of the world’s population are lactose intolerant.
– Lactose intolerance is usually due to not enough lactase.
– Those with lactose intolerance may avoid dairy due to its lactose content, which causes discomfort.
Disease:
– Being celiac means you have celiac disease. This means gluten triggers an immune reactions, which damages the digestive tract.
– Those with celiac disease may also experience lactose intolerance for some time due to impaired digestive function.
– Removing gluten from their diet allows them to heal their digestive tract and reintroduce lactose.
Nonetheless, as plant-based dietitians, our goal is to offer personalized dietary advice for your well-being. If you experience any food-related discomfort, schedule a free discovery call with a registered dietitian.
What is lactose?
Lactose, the most important sugar in dairy, is broken down by the enzyme lactase during digestion.
Therefore, those with lactose intolerance experience discomfort when eating dairy as they don’t have enough lactase.
As a result, some choose a dairy-free diet, while others choose lactose-free products.
What does lactose-free mean?
During production, lactase is added to dairy to break down lactose into easily absorbable components. This allows people with lactose intolerance to consume the product without needing additional lactase for digestion.
Can vegans drink dairy-free milk?
Yes, but…
Dairy-free does not mean vegan. Always check the label before bying a new product to make sure it’s vegan.
Vegan alternatives to dairy milk
– Soy milk: the best choice in terms of nutritional values. It’s a complete protein containing all essential amino acids and has the highest protein content.
– Almond milk
– Oat milk
– Coconut milk
– And many more!
How to choose a vegan milk?
It depends on what you plan on doing with!
What is it for?
– For cooking, choose an unsweetened and plain option. Use soy milk for baking or smoothies due to its higher protein content. For stir-fries, curries, or creamy soups, coconut milk adds creaminess and flavor.
– If you enjoy drinking milk or adding it to cereals, choose based on flavor. Try different brands and types of vegan milk until you discover your preferred taste.
When choosing a vegan milk, make sure it’s fortified in calcium! Fortified plant-based milk is a vital calcium source, especially if you don’t consume animal-based dairy.
Can vegans eat dairy-free cheese?
Yes, but…
Read the label before buying! Dairy-free doesn’t always mean vegan.
Vegan alternatives to dairy cheese
Vegan cheese is often in the organic section or health food stores.
Otherwise, you can find recipes online, like this “cheese” sauce!
Can vegans eat dairy-free ice cream?
Yes, but…
Dairy-free doesn’t mean vegan. Always check the label to be sure it’s vegan before buying.
Vegan alternatives to dairy ice cream
– Vegan ice-cream: there’s a wide variety of brands and flavors nowadays!
– Sorbet: the base ingredient is fruit juice. However, always check the ingredient list!
– Homemade vegan ice cream: either by going all-in with an ice cream maker or by making banana ice cream at home!
Can vegans eat dairy-free butter?
Yes but…
It’s not necessarily vegan. Verify with the label before purchasing to make sure it’s vegan.
Vegan alternatives to dairy butter
– Vegan margarine/butter
– Vegan mayo
– Avocado
– Hummus
Beware of these products!
Buying new products can be confusing! Food marketing and limited time can lead you to believe some items are vegan when they are not!
Given that we are vegan nutritionists, we can help you avoid the traps!
Hidden dairy
A few examples of product that might have dairy – such as powdered milk :
– Butter/margarine
– Ready-to-eat cereals
– Store-bought cookies
– Store-bought frozen meals
– Store-bought sauces and vinaigrettes
– Chip seasoning
Moreover, always read labels when buying new products. Once you’re familiar with your purchases, you won’t need to check ingredients every time.
Additionally, to speed up, check the “Contains” list near the ingredients. It identifies allergens like milk, eggs, fish, or seafood in the product.
However, it won’t mention if there is gelatin, honey, etc.
What if milk is listed as “May contain” in the ingredient list?
When reading labels, the “May contain” list is generally not crucial, unless you have an allergy. It warns about possible cross-contamination risks.
Thus, vegans can consume products with milk listed in the “May contain” section. However, those with severe milk allergies should avoid such products.
Vegan diet vs dairy-free diet: what to remember?
In short, a vegan diet excludes animal products for ethical reasons, while a dairy-free diet excludes only dairy.
Vegan and dairy-free alternatives
There are now substitutes for nearly every dairy product, but it’s important to check labels for hidden dairy before purchasing.
Book a free discovery call with a plant-based nutritionist to help you with your diet change!
