Here are eight healthy alternatives that you can have instead of the industrialised butter and cheese.
The ICMR (Indian Council of Medical Research) recently announced that butter and cheese will be considered ultra-processed foods. This is based on the classifications within the NOVA food classification system. The NOVA system looks at food as it has gone through. They can be:
- Unprocessed or minimally processed foods, which is a healthier choice
- Processed culinary ingredients which are used in moderation
- Processed foods have been processed in a factory, causing nutrients to get stripped away
- Ultra-processed food and drink products can be harmful to your endocrine health.
Ultra-Processed Foods
They are industrialised versions of the food mass-produced in a factory. They often contain substances that cause long-term harm to our health, such as preservatives to give it a long shelf life, artificial sweeteners, colourants, flavourings, and emulsifiers. The extensive processing strips away the nutrients and fibre found in goods and increases fats, sugars, and salts, making them unhealthy compared to whole foods.
Butter And Cheese
They fall under this category due to the processing involved in their production, which often includes the addition of various additives to improve texture, flavour, and shelf life. The main worry is that, although homemade butter is healthy for us, it’s an industrialised product that could be loaded with preservatives, making it ultra-processed. These ultra-process foods have been linked with cardiovascular health issues.
Here are some healthy alternatives that you can have instead of the industrialised butter and cheese:
- Choose Natural or minimally processed dairy products like dahi: Choose plain, unsweetened yoghurt or consume homemade Indian dahi. You can add honey for sweetness or grated vegetables to make a Raita.
- Homemade cheese: Simple cheeses like paneer. Cold-pressed oils like Olive, avocado, or coconut oil are an excellent and healthier alternative to your diet. Ensure to consume in moderation.
- Cottage cheese: Choose cottage cheese from organic dairy producers and cruelty-free farms, so the dairy is hormone-free. You can also make cottage cheese at home for better control of its quality.
- Plant-based Nut butter: You can make or source organic Almond or peanut butter with no added sugars or refined oils. These are healthy and help reduce vata imbalance in the body.
- Homemade butter: You can make butter at home using fresh cream, which allows you to control the ingredients.
- Fresh cheeses: You can choose fresh cheese like Baratta, ricotta or paneer, which are less processed.
- Avocado: It’s a rich source of good fats and vitamin E and can be used instead of cheese in various dishes.
- Desi ghee is an excellent addition to your diet. Make sure it’s made from cruelty-free A2 cow milk.
These alternatives typically have fewer additives and preservatives, providing a more natural option that aligns better with a healthier diet.
