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You can make plant-based yogurt out of nuts, seeds, legumes, and even
whole grains like oats and other cereals. The most common ones you’ll find at the grocery store include the following:Soy Yogurt
Soy yogurt has a protein profile similar to cow’s milk, and has the added advantage of swapping out saturated fat for healthier unsaturated fats. Contrary to the hype and manufactured controversy, soy is a healthy food for most people. But watch out for added thickeners and emulsifiers, and choose organic to avoid GMOs.
Almond Yogurt
Almond yogurt is a good source of healthy fats and is typically lower in sugar than other commercial yogurts. But it’s not a good source of calcium unless fortified. However, the main issues with almonds are not health-related, but environmental; almond trees are water hogs. It takes over a gallon of water to produce a single almond, which comes out to about 84 gallons of water per gallon of almond milk. Before you ditch the almonds and return to cow’s milk, however, realize that a gallon of cow’s milk requires a staggering 880 gallons of water to produce. So while almond milk and almond yogurt are far from the most environmentally-friendly options, they’re still 10 times less water-wasteful than milk and yogurt from dairy.
Oat Yogurt
This relative newcomer is taking the plant-based yogurt world by storm, thanks to oats’ relatively low cost and pleasant taste, coupled with the marketing prowess of some popular brands like Oatly and Silk. Oats are good for our health in a myriad of ways. They can be good for the earth, too. Many farmers plant and harvest them early enough to follow with a nitrogen-rich cover crop that can replenish soil fertility. Oat yogurts can, however, contain additives like sugar, potato starch, oil, and flavorings. So if you decide to give one a try, read the label carefully and choose organic to avoid glyphosate residue.
Cashew Yogurt
Because cashews are naturally sweet and high in fat, they make a rich, creamy yogurt that doesn’t need many additives. On the other hand, cashew yogurt isn’t a great source of protein, and it lacks calcium as well (unless calcium is added through fortification). The ecological downside of cashews is their high water requirement, much like almonds. There’s also concern about underpayment and mistreatment of workers. Harvesting cashews can cause serious injury due to the toxic oil released during the shelling process. Look for organic and fair-trade certified options to support when possible.
Hemp Yogurt
Hemp seeds are really good for you, and (for better or worse) they don’t get you high like their botanical cousin, marijuana. They are a great source of fiber, which your gut bacteria loves, and they can help reduce the risk of heart disease and other chronic conditions. Hemp yogurt is a protein powerhouse, as well as a decent source of omega-3 fatty acids. Also, hemp yogurt doesn’t set like dairy varieties, so it does require a thickening agent like agar (made from seaweed).
Pea Protein Yogurt
As the name implies, this type of yogurt is high in protein. But unlike most of the other plant-based yogurts on this list, pea protein yogurt isn’t a whole food since the peas are highly processed. On the upside, peas are legumes, one of the foods most closely associated with health and longevity. One brand, Daiya, adds potato protein and coconut and fortifies their yogurt with calcium and vitamins to approximate the nutritional profile of dairy yogurt.
Coconut Yogurt
These yogurts are naturally low in sugar and high in antioxidants. They’re not great sources of protein, however, and many coconut yogurt brands include lots of additives for texture and taste. The CoYo brand is an exception, featuring coconuts, live cultures, and natural thickeners like tapioca and pectin. Although coconuts can be a healthy food, coconut yogurt is often made from coconut “milk” products that are high in saturated fat.
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