Veganism and Dairy Alternatives for Vegans

By Dr. Seema Saadikha, Founder & Medical Director, Zenovira Health

Most of the sweets made in India are milk-based. In recent years, I have seen a growing number of patients with two major concerns: hormonal imbalance and lactose intolerance. While these are distinct problems, one of their common triggers is the same — regular consumption of dairy milk and dairy-based products.

Hormonal imbalance can present in many forms, including early menarche in children, fertility issues such as rising PCOD in women, and even the early onset of andropause in men. Lactose intolerance, on the other hand, is a condition where the gut cannot properly digest lactose found in dairy milk. Even individuals without diagnosed allergies may still experience digestive discomfort and are encouraged to seek non-dairy alternatives.

It’s now commonly acknowledged that dairy cows are often injected with hormones, contaminating the milk at its source. Consuming such milk can contribute to rising health issues. This is why more health-conscious consumers are steadily moving toward plant-based alternatives. As awareness increases and lifestyle preferences evolve, veganism is gaining strong traction worldwide, including in India.

What Does It Mean to Be Vegan?

Veganism is a lifestyle that excludes the use of animal-based products, both in diet and daily living. Dietary vegans avoid meat, eggs, dairy, and any other food derived from animals. In essence, it extends vegetarianism by eliminating dairy too.

If you're someone who loves pizza or ice cream, don’t worry — today, there are excellent dairy-free alternatives. Plant-based milk made from seeds and grains not only serve as healthy substitutes but also offer great taste. Popular options include soy, almond, coconut, hemp seed, cashew, macadamia, hazelnut, sunflower seed, and oat milk.

There’s also no need to fear nutritional deficiency. Brain health nutrition in India can be achieved without dairy. Non-dairy calcium sources include legumes, broccoli, sesame seeds, turnip greens, and oranges. Potassium is found in bananas, prunes, and lima beans. Magnesium is available in avocados and cashews. Thus, milk consumption is more a matter of social habit than nutritional necessity.

Popular Dairy Alternatives

Soy Milk

Made from soybeans and water, soy milk is high in protein and fibre. It’s available in various flavours. However, daily consumption is discouraged due to phytic acid, which hinders mineral absorption. Genetically modified soy (GMO) is also a rising concern.

Rice Milk

Created by blending soft-boiled brown rice with water, rice milk is light, easy to digest, and carbohydrate-rich — though lower in protein and calcium.

Coconut Milk

A favorite in Asian cooking, coconut milk is creamy and nutrient-dense. It’s rich in antioxidants, vitamins C, E, and B-complex, and minerals like magnesium and iron. It also supports weight management.

Oat Milk

Oat milk is calcium-rich, high in fibre and iron. However, it contains gluten, so it may not suit gluten-intolerant individuals.

Quinoa Milk

Quinoa milk offers high protein content but usually requires fortification to meet full dietary needs.

Almond Milk: The Trending Favorite

According to a Grand View Research report, consumers are increasingly preferring almond milk over soy milk due to its better taste and higher nutritional profile.

Almonds have long been considered brain boosters in Indian households. Almond milk captures that essence. It’s easy to make at home: soak almonds overnight, blend with water, and strain using a muslin cloth. Commercially available almond milk comes in various flavors but always opt for the one with the fewest preservatives.

Key Health Benefits of Almond Milk:

• Low in calories

• No saturated fat

• Good for weight management

• Keeps the heart healthy

• Boosts memory and improves eyesight

• Strengthens teeth

• Regulates blood sugar

• Rich in vitamins A, D, and E, magnesium, iron, vitamin B5, and potassium

• Lactose-free and suitable for the lactose-intolerant

Green is the Way Forward

While dairy milk does contain protein and calcium, hormone injections in dairy cows are widespread and problematic. Many consumers remain unaware that such practices continue. It’s wise to switch to organic almond milk or other plant-based dairy alternatives that align with a cleaner, hormone-free lifestyle.

Globally, there is a growing preference for lactose-free dairy alternatives, even in developing nations like China and India. This expanding demand signals that the dairy alternatives market will continue to open new wellness pathways every few years.

At Zenovira Health, we provide personalized nutrition strategies, vegan transition support, and hormone balance solutions for those seeking a dairy-free lifestyle. Whether you're dealing with hormonal imbalance, lactose intolerance, or simply exploring cleaner eating, our team is here to help. Contact us today to explore plant-based wellness that’s rooted in science.