If you want dairy milk, try the Lactaid brand. Lactaid products are natural dairy products, but they include the enzyme lactase, which breaks down lactose so you can digest the dairy in their products. Lactaid makes milk, cottage cheese, and ice cream, and can be found in most grocery stores.
Try a plant-based alternative, like coconut milk or soy milk ice creams. Be aware of sherbet vs. sorbet. While it sounds similar to sorbet, sherbets often contain milk or cream. [5] X Research source If you’re not sure, check the ingredients list Find dairy-free sorbet options at your local ice cream store. Many stores have dairy-free sorbet options on their menus. If you don’t see them on the menu, ask!
Choose a yogurt with a milk-like base (such as a nut or grain milk) as well as one that contains active or live cultures, so you reap all the benefits of eating a healthy snack like yogurt. [7] X Research source Other things you may want to look for in your yogurt is one that is low fat, and has a good source of calcium. In addition, it contains live and active cultures, which is one key reason for including yogurt in your diet. Remember that Greek yogurt has very little or no whey. Greek yogurt is traditionally made by straining the yogurt to remove the whey. [8] X Research source . Always read the ingredients list before purchasing Greek yogurt, because there are no steadfast regulations on what actually constitutes “Greek” yogurt.
Do a search for “zucchini cheese” on Google. It is possible to make a dairy-free and nut free cheese using zucchini! There are many recipes available online for making zucchini cheese, and most require little more than zucchini, water, coconut oil, lemon juice, gelatin, yeast, and sea salt. [10] X Research source
Look for products that are explicitly vegan. You can assume that these products do not contain whey. If you are unable to check a label, opt for products labeled “lactose-free. ” Though this does not guarantee the absence of whey, it makes it highly unlikely that the product will contain whey protein (which is a protein derived from milk).
Breads: whey is a common preservative in many brands of bread. [12] X Research source Check the ingredients of your bread carefully! Breadcrumbs: whey can be found in prepared breadcrumbs. It is better to substitute traditional prepared breadcrumbs with panko breadcrumbs, which are dairy-free. [13] X Research source Spice mix: whey powder is sometimes an ingredient in spice mixes! Look for “whey protein concentrate” in premixed spice packets. Whey protein concentrate often contains concentrated lactose that can trigger the uncomfortable digestive issues of lactose intolerance. [14] X Research source Protein bars: whey can be found in soy protein bars (usually found as whey protein or whey protein isolates). [15] X Research source It is important to pay attention to these ingredients! Whey is also found in flavored potato chips, frozen dinners, and fruit-based gummies. The important point is to never neglect ingredient labels, no matter how dairy-free the food may seem!
Whey can be written as sweet whey, whey protein, whey powder, whey protein concentrate, delactosed whey, demineralized whey, or whey protein hydrolysate. [16] X Research source The important thing to remember is that these products are all whey! Dairy ingredients often include common terms such as milk, casein, ghee, and cream. Some less recognizable dairy ingredients include iron caseinate, lactalbumin, paneer, recaldent, rennet casein, and zinc caseinate. [17] X Research source
Many sources of whey may be hidden in other protein sources, particularly in products aimed at building muscle or controlling weight. It is important to be aware of this fact before purchasing any protein powders.
Try MRM Veggie Elite protein powder, Vega One nutritional shakes, or S. A. N. Raw fusion for a protein boost that is guaranteed to be whey-free. [18] X Research source
Eat green peas. One cup of green peas contains as much protein as a cup of milk. Try quinoa. This tasty grain contains more than 8 grams of protein per cup and includes all the essential amino acids that the body needs for growth and repair. Choose nuts and nut butter. Nuts contain protein as well as healthy fats; choose varieties that are raw or dry roasted for an extra healthy option. Eat lentils, which contain 9 grams of protein per half cup and lots of fiber as well. [20] X Research source If you’re feeling adventurous, try spirulina. This is a blue-green algae that can be added to a smoothie along with other ingredients (like bananas or berries). It provides 4 grams of protein in one tablespoon and also gives you 80% of your daily iron needs. [21] X Research source
