In this brief article, we are going to answer the question,”What can I use instead of yoghurt?”, and discuss the nutritional profile and health benefits of yoghurt as well as the uses and health effects of the substitutes of yoghurt.
What can I use instead of yoghourt?
Mayonnaise, cottage cheese, cream cheese, buttermilk, sour cream, plant based yoghurt such as yoghurt made from soybean, sour milks, coconut milks, sour creams, and almond milks can be used instead of yoghurt.
Mayonnaise can be used instead of yoghurt when making salad dressings or making different kinds of spreads on sandwiches. The nutritional value of mayonnaise is less than that of yoghurt, as it does not contain healthy bacteria which are beneficial for the gut and is also high in sodium and cholesterol.
Cottage cheese is considered one of the healthiest food items. The cheese is rich in calcium and phosphorus, the same as yoghurt. It can also be substituted as a low fat option instead of using high fat or full fat yoghurt. Nevertheless, the level of micronutrients will remain the same.
Butter milk is used to add to the tanginess when baking pancakes, cakes, muffins and other pastry or bakery products. It is also high in fat and should be used in moderate amounts to prevent the excess consumption of calories. Buttermilk can also act as a substitute for yoghurt in the marination of chicken.
Along with other types of dairy products, cream cheese is also a good option. Cream cheese is used in various dishes to make the meal creamy and savoury.
They can be added as an ingredient to sauces, and can be mixed with herbs and spices. And can also be used in making baked goods. Cream cheese cakes are among the popular ones in the baking industry.
Sour creams are higher in calories than yoghurt. They can be used as a yoghurt substitute, but contain vitamins and minerals in lesser quantities. Also, sour cream is high in saturated fats, so it should only be used in moderation.
Saturated fats can lead to the formation of plaques in the blood vessels which can lead to strokes and heart attacks. The AHA guidelines recommend consumption of no more than 7% saturated fats from foods.
Plant based yoghurts (Soybean)
Soybean yoghurts can actually be a healthier option than milk or dairy based yoghurt. It contains significant amounts of proteins and fibres, with lesser calories, which makes it a super food in almost all the chronic diseases, and is mostly used by vegetarians.
Soybean yoghurts are also an excellent alternative for patients with lactose intolerance and gluten intolerance.
Almond milk is also a good option to use instead of yoghurt to add creaminess to the dish. It may also contribute to calories, but they are often used as a substitute in patients with lactose intolerance.
Almond milk is made by adding water and a bit of spice to almonds, blending it in a blender.
What is the nutritional profile of yoghourt?
8 ounces of plain whole milk yoghourt contains about 160 calories, 12 grams of carbohydrates, 8 grams proteins and 8 grams of fats. The most abundant of the proteins in yoghurt is casein and whey.
Casein accounts for 80% whereas whey accounts for about 20% of proteins present in yoghourt. It is a good source of calcium, phosphorus, Vitamin B12, and Vitamin B2.
What are the health benefits of yoghourt?
Because yoghurt is made from live cultural straing of healthy bacteria, these bacteria gives the yoghurt its characteristics making it a superfood for gastrointestinal disorders including the severe chronic diseases of the GIT such as the irritable bowel syndrome, ulcerative colitis, crohn’s diseases, and the irritable bowel disease.
Different and wide varieties of substitutes can be used instead of yoghourts but they may not provide as many nutritional health benefits or have a strong nutritional profile as yoghurt.
In this brief article, we answered the question,”What can I use instead of yoghurt?”, and discussed the nutritional profile and health benefits of yoghurt as well as the uses and health effects of the substitutes of yoghurt.