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  • The Only Dairy Alternatives You'll Ever Need

    8th June 2021

    8th June 2021

    By Beth Shelper

    Whether you’re lactose intolerant or just want to mix things up, there are a bunch of dairy alternatives  that are not only delicious, but will have a great effect on your diet with many benefits you may not have thought about.

    Dairy products are bursting with nutrients like protein, vitamin-D, and minerals such as phosphorous and calcium. But for many people, such as those who are put-off by the thought of drinking milk from a cow, don’t like the taste of cow’s milk, want to help the environment or are perhaps lactose intolerant, the hunt for a milk or dairy alternative is an uphill battle. Here at Innermost, we wanted to help, by providing a list of tasty dairy alternatives.

    Don’t worry, though. We’ve made sure to leave out soy alternatives, as we know all too well that those aren’t everyone’s favourite, and there are so, so many more alternatives on the market to get you started on your dairy-free journey.

    Plant-based milk substitutes 

    Let’s start here. Milk substitutes are probably the most popular dairy alternative, with this switch probably being the easiest to make to reduce your dairy intake.

    There are lots of plant-based dairy substitutes which include vegan milk types such as rice, hemp and almond. These products offer different, interesting flavours and come in sweetened and unsweetened varieties that can be used in hot drinks and cooking.

    An office favourite is oat milk, due to its creamy texture and nutty after taste – but if this isn’t for you, don’t worry, we’ve listed some of our other go-to’s.

    Oat Milk

    Oat milk is a plant-based milk substitute that is great for your health. Not only are oats high in fibre and protein, but they are also full of healing properties, which means the consumption of this ingredient is a great aid in boosting the immune system, regulating blood sugar levels, and keeping hair and skin healthy.

    Top tip: Even better, you can easily make oat milk yourself by boiling a cup of oats in two cups of water for 5 minutes, then leaving it to cool and straining the mixture. Voila!

    Almond Milk

    Almond milk is one of the most popular alternatives, made through a process of blending almonds and water. This mixture is then strained to remove any almond remnants, which creates a smooth blended texture. If you make your own, you can control what extra health benefits are added as well as the amount of sugar.

    Coconut Milk

    Coconut milk may be one of the most delicious dairy alternatives there is. It is almost hypoallergenic, with very few people reacting to it. Coconut milk is also versatile and can be made into yogurt, cream and used in cooking. It is low in sugar and super rich in minerals including selenium, copper, and manganese.

    Dairy swap inspiration 

    If you’re on the hunt for a butter substitute, coconut oil is also an excellent butter replacement, which tastes great, lasts for ages and works when cooking so many foods and dinner dishes. It’s also an absolutely great moisturiser.

    Vegan Cheeses

    Calling all cheese lovers! You don’t need to give up cheese forever. There are a huge array of dairy-free, plant-based cheeses available. Cheese varieties that have vegan dupes include:

    • Mozzarella
    • Cheddar
    • Gouda
    • Cream Cheese
    • Parmesan

    Yoghurt Alternatives

    One of the best tasting dairy-free yoghurts are coconut based. Delicious, creamy and refreshing, coconut yoghurts give you all the probiotic nutrients of dairy yoghurts, whilst not compromising on taste. Other alternatives include nut-based yoghurts such as cashews, so if you’re not someone that is affected by a nut allergy, these are some great alternatives. They’re super tasty, too.

    Up your nutrients by adding fruit and nuts to your yoghurt and make a really fulfilling snack or breakfast option.

    Dairy-free Ice Cream

    If you’re anything like us, giving up ice cream for good would be near enough impossible. Many big-name brands are getting on the dairy-free hype (yay!) which means that you don’t have to give up some of your favourite cheat-day snacks.

    Vegan ice cream is commonly curated from plant-based ingredients such as avocados, cocoa butter and guar beans. Guar beans are used as a thickening and emulsifying agent to achieve that delicious creamy texture that milk would normally provide.

    Protein supplements

    At Innermost, we have a range of research-inspired protein products targeting different goals. Mixing these protein products with water or one of the dairy substitutes above offers a tasty, low lactose way of adding a delicious protein and nutrient boost to your diet.

    The Health Protein

    Made to support repair, recovery and strengthen your immune system, we created The Health Protein as a vegan blend to ensure that our dairy-free community can harbour the benefits of protein with none of the lactose.

    If you’re someone that’s always on-the-go, or perhaps you like to drink your protein in the office, you can always pick up our vegan protein blend as a travel kit in either our delicious creamy vanilla flavour, or sweet, smooth chocolate.

    Just remember, if you are avoiding dairy - top up your calcium and protein levels from other sources. Nature’s best calcium sources are dark green leafy vegetables. The calcium in greens is also absorbed better than dairy calcium. When it comes to protein, we have a range of products. Blending any of these products with water, or one of the dairy substitutes above, offers a low lactose way of adding protein to your diet.

    Summary

    Here at Innermost, we are keen to demonstrate that just because you want or need to rid dairy from your diet, you don’t have to miss out on some of the delicious food types that includes dairy. So, if you incorporate a dairy substitute, eat plenty of greens and supplement with one of our protein blends, you’ll be good to go on the calcium and protein front. 

    Pair these healthy dietary choices with a good workout plan and well-strategised exercises and you’ll be well on your way to hitting those all-important fitness goals and smashing the game.

    Other Insights

    Everything You Need To Know About England’s Newly Relaxed Genetically Modified Food Laws
    The latest guidance around genetically modified foods and genetically modified food laws are changing. Farming regulations have been eased, and this means that costs of production and rules around the creation of genetically modified foods have been altered to make the production of these foods easier… and this has major implications for the food market. So far, the relaxation of these rules and regulations only relates to England, but it’s rumoured that these changes are not far behind for the rest of the United Kingdom. Genetically modified food laws in the United Kingdom With the recent announcement of the relaxation of genetically modified food laws in England, here at Innermost, we felt it was important to dive into the facts, gain all the information and evaluate what this means for our food produce in the United Kingdom and on our supermarket shelves. These changes have sparked wide-spread debate and discussion around the pros and cons and genetically modified foods, so as a brand that produces our products with non-genetically modified ingredients, our interest in the progression of genetically modified food laws and the pros and cons of genetically modified foods is a key priority. First, let’s get the basics out of the way. What are genetically modified foods, what are the current genetically modified food laws in the UK, and how are they changing? Here we go… What are genetically modified foods? Genetically modified foods are foods that have been defined as those that have had their genetic material (aka, their DNA) altered in a way that natural development would not include. This modification is commonly achieved through the addition of genetic information from another organism (simply, another living thing) and can have drastic consequences for the production and longevity of food products such as fruits and vegetables. What does this mean for food production? Genetically modified foods can lead to greater quantities of production and a reduction in food prices. Not only this, but genetic modification can lead to a greater reliability of high-quality food produce due to the decrease in risk from disease. Winning! The story so far: genetically modified food laws in the United Kingdom The current (pre-relaxed) rules and regulations around genetically modified foods in the United Kingdom are pretty complex, we’re not going to lie. Broken down simply, though, the laws state that any genetically modified foods cannot be farmed without prior approval from regulatory agencies such as The Department for Environment, Food and Rural Affairs (or DEFRA, for short). It’s not easy to be approved, either, as since 1992, only 2024 applications have been approved. And after this, any foods that have been approved, that may contain a genetically modified organism (or, as it’s often abbreviated to, a GMO), must be accompanied by written documentation. Not to mention, this process is incredibly expensive, with a £5,000 application fee. As the rules currently stand, thousands of crops have to be thrown away due to their susception to disease such as Blight’s Disease. Whilst genetic modification could easily eradicate this issue and bring thousands more crops to our supermarket shelves, the rules around this method make it so that these foods go unapproved. And therefore, to waste. The proposed genetically modified food law change Whilst a change to these rules looks to be tricky, it’s doable. Scientists are backing the change, with reports stating that a relaxation of these rules would be a welcome change from EU laws, and allow greater, healthier production of crops for our consumption. This change would allow production of GMO foods to be in line with our American counterparts. The pros and cons of genetically modified foods To many, the ideology of genetically modified foods is hailed as fantastic scientific advancement. With the ground-breaking growth in technology that allows us to create a surplus of food to consumers at a low cost, high-yield outcome, many would argue, “why wouldn’t we take advantage of these abilities?” We could go on all day about this debate, but to sum up years of back-and-forth between scientists, farmers, the law and everyday consumers, here’s some of the main arguments towards integrating genetically modified foods into our lives. The pros of genetically modified foods Reduced use of potentially harmful pesticides The creation of drought-resistant foods Accelerated growth speed Better tasting food Less food waste Longer shelf life for food Now, looking at the above list, you’re wondering how anyone can object to the introduction of genetically modified foods. Lower food prices, greater taste, a drop in food waste and a longer shelf life? Sign me up! Well, not everyone feels that way… The cons of genetically modified foods The potential of allergic reactions Genetic modification is a relatively new process The potential for resistance against illness Could lead to the production of harmful toxin Potential loss of nutritional value Summary In light of this proposed relaxation, we thought it was important to mention that all of our products are non-genetically modified, as we prioritise natural, effective ingredients. More information around genetically modified food laws and the current changes are a hot topic at the moment, and something we are keeping a close eye on here at Innermost. We’re big believers in trusting the science. It’s something we’ve always done, are doing, and will continue to do, and keeping you (and ourselves) in the loop when it comes to big changes like this is something we feel super strongly about. Read more
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