Do you have lactose intolerance? Or are you worried about the dairy industry's impact on the environment or animal rights? Either way, you might be ready to ditch dairy. But first, you must understand what's 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.
Key Takeaways
- Dairy includes milk obtained from mammals, and all foods made using milk.
- Many people avoid dairy for health conditions - as well as on moral grounds.
- It is important to include nutrient-rich foods in your diet to avoid dairy.
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Milk and Milk Products: A Brief Overview of Dairy
Milk has been a staple for humans for millennia, serving as a rich source of nutrients like calcium, vitamins, iodine, fat, proteins, and more. Did you know that farmers started drinking milk back in the Neolithic age?
Humans also learned to process milk thousands of years ago. And we enjoy the delicious and nutritious derivatives like cheese and curd. Milk as a liquid and the products made from it together form dairy.
Related: How to Go Dairy and Gluten Free
What Is Milk from Animals?
Milk obtained from mammals, in liquid form, is the most common dairy product. It can be consumed in the form of a beverage as a source of nutrients.
It naturally contains calcium, vitamin B12, riboflavin, phosphorus, and more. It also contains all three macronutrients, i.e., carbs, fat, and protein.
We get milk from mammals like cows, goats, sheep, buffalo, etc. But cow’s milk is the most common. Examples of different forms of milk are:
- Pasteurized milk - Produced by heating raw milk to kill pathogens
- Skimmed milk - Fat-free milk with all the natural fat content removed
- Standardized milk - Milk adjusted to have 4.5%-8.5% solids-not-fat content
- Ultra-high-temperature milk - Sterilized milk heated at 135 C for a few seconds
- Fortified milk - Milk with large amounts of extra nutrients besides the natural ones
What Are Milk Products?
Milk can be used to produce various products categorized as dairy or milk products. Some of the most popular milk products are as follows:
1. Yogurt and Fermented Milk Products
These are produced by fermenting milk with microorganisms and are acidic in taste. Products in this category include yogurt, curd, buttermilk, kefir, koumiss, dahi, etc.
2. Cheese
Coagulating milk protein (casein) and separating it from the liquid content or whey gives us cheese. They are of many varieties, like parmigiano reggiano, paneer, chhurpi, etc.
3. Butter and Ghee
These are fatty dairy products with milk protein. Churning milk or cream produces these semi-solid emulsions. Ghee (clarified butter) is produced by removing liquid from butter.
4. Cream
It is produced using the high-fat layer of milk, derived by skimming or centrifuging milk. There are different types of cream products like creme fraiche, whipping cream, etc.
5. Condensed and Evaporated Milk
Both are obtained by partially removing water from milk - which is then heat-treated for higher concentration. Condensed milk is usually sweetened, but evaporated milk is not.
6. Milk Powder
Milk powder or dry milk is obtained by dehydrating milk completely to form granules or powder. It is often added to beverages - or mixed with water for reconstructed milk.
7. Whey Products
When curd is removed from milk, the liquid left behind is called whey. It is rich in protein and is often used as a liquid - or to make protein supplements in powdered form.
8. Casein
Casein is the primary protein content in milk, and it can be separated from liquid milk with the help of rennet or bacteria. It is used in various dairy foods, like bakery items.
Which Types of Foods Contain Dairy?
Many foods contain the dairy products mentioned above. That's because milk and its derivatives are healthy and add a creamy richness. It also adds flavor and moisture to foods. Here are some common types of foods that contain dairy:
1. Baked Goods
Traditional baking highly depends on dairy products like butter, cream, and milk. E.g., cakes, cookies, pastries, fondant, cheesecakes, etc.
2. Sauces and Dressings
Every cuisine has sauces, gravies, curries, and dressings made of dairy. E.g., mac and cheese, white sauce pasta, ranch dressing, kadhi, etc.
3. Marinades
Many dishes use yogurt, buttermilk, and other dairy products in marinades for softness. E.g., Kabobs, fried chicken, batter fish, etc.
4. Processed Foods
Many processed foods contain dairy, including some unlikely items. E.g., deli meats, margarine, chewing gums with Recaldent, etc.
5. Snacks and Breakfast Foods
Many snacks and breakfast foods contain dairy-based flavors and texturizers. E.g., instant mac and cheese, scrambled eggs, bread, cheesy fries, etc.
6. Desserts
Frozen desserts are the most common items with dairy content. It is also present in other desserts. E.g., ice cream, fro-yo, flan, kulfi, etc.
7. Candies and Sweets
Dairy is added to a wide range of candies and sweets without you noticing. E.g., milk chocolates, caramel candies, protein bars, etc.
8. Beverages
Diary is a popular creamer in many beverages. It is also the base of many alcoholic and virgin drinks. E.g., chai tea, cafe latte, eggnog, milkshakes, Baileys Irish Cream, etc.
Beware of Foods with Hidden Dairy!
When you go grocery shopping or eat out, you must check the ingredients list available on the product label or ask the chef to know if the food has the following:
- Caseinates
- Hydrolysates
- Lactalbumin
- Lactalbumin Phosphate
- Lactoglobulin
- Lactoferrin
- Lactose
- Lactulose
- Milk Derivatives/Solids
- Nisin
- Nougat
- Recaldent
These terms indicate that the food contains dairy.
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Related: How Long Does Dairy Stay in Your System?
What Are Non-Milk “Dairy” Products?
The consumption of milk and dairy products has gone down in recent years. Experts say that the dairy industry might disappear soon. Meanwhile, markets are flooded with non-milk “dairy” products and alternatives.
Technically, any food that doesn’t have milk or milk-based ingredients cannot be considered dairy. These may include any plant-based “milk” or other food groups from animals - like meat or eggs.
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 |
Popular Dairy Alternatives
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 |
Source: LiveScience
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!
Related: What Is Dairy-free Cheese Made of? The Key Ingredients
Lactose-Free Dairy Products
You may want to avoid dairy because you're medically required to remain lactose-free. In that case, you don't necessarily need to ditch the entire dairy category. You'll 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:
- 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.
Related: What Are Vegan Eggs Made Of? No Chickens Required
What Is Considered Dairy? FAQs
Q: Are Eggs Considered Dairy?
A: No, eggs are not considered dairy. Although they are obtained from animals and are a rich source of nutrients, they are not the same as milk derived from the mammary glands of mammals - nor do they contain milk or any of its components like lactose.
Q: Is Soy Milk Dairy?
A: Technically, soy milk is not dairy as it is a plant-based liquid produced from soybeans and has no lactose or milk proteins. But it’s close in taste and texture to dairy milk. And fortified soy milk is also infused with the nutrients available in dairy milk. So it is a great dairy alternative.
Q: What Foods Belong to the Dairy Group?
A: Dairy is a food group that includes milk produced by mammals like cows, sheep, goats, etc. It also includes derivatives of milk, like yogurt, curd, cheese, butter, etc. Food items or ingredients with milk or its derivatives, like ice cream or margarine belong to this category.
Q: Is Butter Considered Dairy?
A: Yes, butter is considered a dairy product. That’s because it is made by churning dairy cream, which again comes from milk. Cream, with 35-40% milk fat, is churned and kneaded, removing the liquid buttermilk completely to make butter. But you will also find many plant-based butter varieties, which are not considered dairy.
Q: What Is the List of Dairy Products to Avoid if You Have Lactose Intolerance?
A: If you are lactose intolerant, avoid all dairy products. The dairy food list to avoid includes milk, yogurt, cheese, butter, ghee, cream, condensed milk, whey products, casein, milk powder, and more. Also avoid any food that includes dairy products during preparation or processing.
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.
Q: How Much Dairy per Day Is Recommended?
A: The daily recommendation of dairy is 2-2.5 servings for children and 3 servings for adults. The quantity in each serving depends on the product. One serving is equivalent to a cup (8 oz) of milk, a pot (6 oz) of yogurt, a tablespoon of butter, a block (1.5-2 oz) of cheese, a scoop of ice cream, etc.
Related: Whip It Up: How to Make Delicious Vegan Whipping Cream
Understanding Dairy for Informed Dietary Choices
A clear understanding of dairy products can help you make the right choices. This is especially crucial if you are allergic to dairy or lactose, you feel a general discomfort after ingesting dairy, or milk products affect your skin. So always read product labels - and remember to refer to this post before making your next shopping list!
References:
Ers.usda.gov, Sciencedaily.com, Rawmilkinstitute.org, Lactalisingredients.com, Hopkinsmedicine.org
