Do you have lactose intolerance? Or are you worried about the dairy industrys impact on the environment or animal rights? Either way, you might be ready to ditch dairy. But first, you must understand whats considered dairy to make dietary and lifestyle changes. So, what is considered dairy?
Dairy is a vast category of products made of animal milk, including cheese, cream, butter, curd, ice cream, yogurt, etc. Products using plant-based milk, like soymilk, are not part of this group.
Almost every cuisine has delicious dishes made from dairy, from Italy’s Alfredo sauce pasta to India’s Payasam. It is consumed by a whopping 6 billion people! So if avoiding dairy seems challenging, keep reading to learn more about the topic, so you can make smart choices.
What foods are included in the Dairy Group? The Dairy Group includes milk, yogurt, cheese, lactose-free milk and fortified soy milk and yogurt. The Dairy Group does not include foods made from milk that have little calcium and a high fat content. Examples of this are cream cheese, sour cream, cream, and butter.
Foods That Do Not Contain Dairy
The list of non-dairy foods obtained from plants and animals is long. Some of the most important dairy-free sources of macronutrients and micronutrients are:
| Non-dairy Food | Nutrients |
|---|---|
| Meat (pork, beef, lamb, etc.) | Protein, fat, iron, zinc, Vit B |
| Poultry (chicken, turkey, etc.) | Amino acid tryptophan, selenium, phosphorus, Vit B |
| Fish and seafood | Calcium, potassium, phosphorus, iron, iodine, magnesium, zinc, omega fatty acids |
| Eggs | Protein, fat, Vit B, Vit D, iron, potassium |
| Vegetables and fruits | Vitamins, minerals, amino acids, fibers |
| Nuts and seeds | Vitamins, minerals, amino acids, fibers |
| Legumes and pulses | Protein, carbohydrate, fiber, zinc, fatty acids, phosphorus |
| Fortified foods | A wide range of micronutrients added artificially |
As the demand for dairy has declined, there are many dairy alternatives available now. Some of the most common are:
| Dairy Milk Alternative | Advantages |
|---|---|
| Soy milk | Rich in protein & close to dairy milk in taste and consistency |
| Almond milk | Rich in Vit E & low in calories |
| Oat milk | Rich source of energy & can be added to foods and beverages |
| Coconut milk | Low carb content & ideal for desserts and savory items |
| Rice milk | Rich in antioxidants & affordable |
The above list of milk varieties is not exhaustive. Note that they can be healthier, especially because some of them are low in sodium. Furthermore, their sources can also be used to make other dairy alternatives. For instance, vegan butter, soya cheese, coconut oil, pea protein, etc., are now hugely popular – and readily available!
You may want to avoid dairy because youre medically required to remain lactose-free. In that case, you dont necessarily need to ditch the entire dairy category. Youll be surprised that there are lactose-free or low-lactose dairy products!
[Lactose-free milk](The above milk varieties and their sources can also be used to make other dairy alternatives. But butter, soya cheese, coconut oil, pea protein, etc., are now hugely popular – and readily available! Lactose-Free Dairy Products
You may want to avoid dairy because youre medically required to remain lactose-free. In that case, you dont necessarily need to ditch the entire dairy category. Youll be surprised that there are lactose-free or low-lactose dairy products!
Lactose-free milk is produced with added lactase, the enzyme that breaks down lactose in dairy milk. It has a similar nutrient profile and taste as regular milk. Adding lactase can also give you lactose-free yogurts, creamers, ice creams, etc.
Some commercially-produced dairy products also undergo filtration to remove lactose and A1 protein. Here are some popular lactose-free brands: ) is produced with added lactase, the enzyme that breaks down lactose in dairy milk. It has a similar nutrient profile and taste as regular milk. Adding lactase can also give you lactose-free yogurts, creamers, ice creams, etc.
Some commercially-produced dairy products also undergo filtration to remove lactose and A1 protein. Here are some popular lactose-free brands:
- LACTAID milk
- Fairlife creamer
- Beckon ice cream
- Activia yogurt
- Green Valley cottage cheese
Some dairy products are naturally low in lactose content, like fresh yogurt with active probiotics. Hard and aged cheese varieties like Swiss cheese, parmigiano reggiano, and cheddar also belong to this list.
You may be able to consume these – but only in moderation and after you have consulted your physician.
Q: What Foods From the Dairy Group Are the Best Sources of What Nutrients?
A: Foods from the dairy group are the best sources of calcium. It is a mineral that plays an essential role in strengthening our bones and teeth and maintaining many functions. It is also rich in other nutrients like vitamin B12, vitamin D, phosphorus, potassium, and protein, among others.
What are Dairy Products? We Break Down What Counts – and What Doesn’t
FAQ
What can you find in the dairy section?
What is in the dairy section of a grocery store?
What comes under dairy products?
What foods are included in the dairy group?
The Dairy Group includes milk, yogurt, cheese, lactose-free milk and fortified soy milk and yogurt. It does not include foods made from milk that have little calcium and a high fat content, such as cream cheese, sour cream, cream, and butter. Visit the Dairy Group page for examples of specific foods in the Dairy Group.
Are eggs dairy?
Eggs are not a dairy product, the dairy includes foods produced from the milk of mammals, such as cows and goats. Food products made from milk includes cheese, cream, butter and yogurt. Eggs are laid by birds such as hens and ducks. Eggs are high in protein and also animal products. Eggs are not made from milk, so they are not dairy.
What is a dairy food?
The net result is a dairy food that provides high amounts of dietary protein for relatively few calories. The products come in various flavors, such as chocolate and vanilla, and are aimed at busy people and gym-goers for an on-the-go protein-rich snack. They tend to come in single-serve containers.
What are the different types of dairy products?
Dairy product, milk and any of the foods made from milk, including butter, cheese, ice cream, yogurt, and condensed and dried milk. Cow’s milk is by far the principal type of milk used in dairy products worldwide. Learn more about the types, nutritional content, and production of dairy products.