Health

Yogurt Showdown: Is Dairy or Non-Dairy the Healthier Pick?

Are you in a perpetual fix about a never-ending debate going on among health enthusiasts: Dairy vs non-dairy yogurt? There are many reasons for going dairy-free – lactose intolerance leading to digestive troubles and other health concerns, animal welfare, environmental impacts, etc.

Whatever the reason, people have found a solid alternative in plant-based dairy products, including vegan yogurts, plant-based milk, cheese, butter, and other substitutes. On the other hand, health enthusiasts argue that dairy yogurt is more healthy than its plant-based counterparts. They do have some logic there.

A scientific study in 2023 revealed that dairy yogurt provides more calcium, protein, and potassium compared to non-dairy ones.

However, plant-based milk, when fermented with the help of a vegan yogurt starter, produces more fiber in the form of organic yogurt. It also is significantly low in sugar and sodium content. All of these factors cannot be ignored from the perspective of healthy diet alternatives.

In this article, we will delve deeper into this interesting debate with some scientific analysis. In the process, we will also come up with a better understanding of this delicious natural smoothie we all know as yogurt.

What’s Best For Your Health Between Dairy and Non-Dairy Yogurt?

It depends on a lot of factors. What’s your health quotient? What does your body need at the moment? Determining those factors is crucial before coming to any conclusion. Both dairy yogurt and its plant-based alternatives have different benefits and characteristics.

Nevertheless, let’s break down some pointers for each yogurt type so you can understand its dynamics better.

Dairy Yogurt: Pros

Traditional cow milk yogurts made from dairy yogurt starters are the most common dairy yogurts. Other animal milk yogurts include those made from milk obtained from goats, sheep, camels, etc. The following benefits can be derived from consuming dairy-based yogurt.

  1. They are rich in protein, calcium, potassium, and vitamin D. These are especially found in yogurts made from full-fat dairy milk. A dairy yogurt made from low-fat milk will most likely contain a lesser quantity of these nutrients.
  2. All dairy products, including yogurts, are a great source of probiotics. This means they contain the healthy living bacteria essential for your gut microbiome to thrive. A thriving gut improves digestion, immunity, and brain function, and sometimes, even prevents chronic disease.
  3. The plain version of a dairy yogurt consists of fewer additives and preservatives, compared to their non-dairy counterparts.

Cons

As is the case with any product, there are some demerits to rely solely on a dairy product as well.

  1. Though probiotics in dairy yogurts are good for digestion, they may be harmful for some people. Yes, for people who are lactose intolerant, consuming yogurts can cause stomach upset, indigestion, and much more.
  2. People who are animal activists or environment conscious find it problematic. They are troubled that livestock production contributes up to 14.5% of GreenHouse Gas (GHG) emissions across the world.

Non-Dairy Yogurt Pros

You take a pint of milk, which could be plant-based or animal milk, and ferment it using a vegan yogurt starter. What you get is a non-dairy yogurt. The following are its immense benefits.

  1. It’s an excellent source of fiber.
  2. Yogurts made from milk obtained from coconut, almond, cashew, etc., contain high levels of iron.
  3. It’s low in saturated fat, which is good for maintaining cholesterol levels and heart health.
  4. It reduces the risk of various chronic diseases.
  5. It’s easier on the gut and digestive system. 

Cons

  1. Key natural nutrients like calcium, protein, potassium, and vitamin D are not readily available in all types of non-dairy yogurts.
  2. Artificial preservatives and additives are sometimes found in store-bought non-dairy yogurt.
  3. The probiotic level may differ for various yogurt cultures, types of milk, plant sources used, and methods to ferment the yogurt.

Using a Vegan Yogurt Starter

The best option is to make your yogurt at home using a vegan yogurt starter. Why? It provides the best of both worlds. You can make a dairy and a non-dairy yogurt from a vegan starter.

When you ferment the dairy milk with a vegan yogurt starter, you get the goodness of a dairy yogurt. Similarly, when you use plant-based milk and mix a non-dairy starter, you get the benefits of non-dairy yogurt.

Which is More Healthier?

Both non-dairy and dairy yogurts have their benefits. People with specific health issues have the option to steer their yogurt choices based on their requirements. Moreover, if your diet’s nutritional value is more or less balanced, then the yogurt choices do not matter to that extent.

However, knowing the benefits, pros, and cons of both types of yogurt, including their milk and starter sources, will help you to determine what can be beneficial for your health. Knowing your body’s requirements is a crucial factor in determining these choices though.

Gorge on to The Goodness of Yummy Yogurts

There are no outright winners here. Whether you are a yogurt lover, a health enthusiast, or a nature-conscious individual, your yogurt choices depend on your preferences and your body’s requirements.

For those of you who have lactose sensitivity, non-dairy yogurts may be a better choice. For those looking forward to experiencing the wholesome goodness of yogurt, go for a traditional dairy one.

The best bet, however, is to make your yogurt at home using a vegan yogurt starter. It gives you the option to prepare a variety of types of yogurt based on your preferences and taste. Whatever you choose, having a balanced meal is essential for your health.

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