Is Vegan Cheese Safe For Pregnancy?
written by Maya Bach, MPH, RDN
If you've been to the grocery store lately, you've likely been confronted with a variety of vegan cheese options.
Which is both incredible AND also mildly overwhelming.
From sliced to stick, you may wonder “is vegan cheese safe for my vegan pregnancy?”
Let’s explore the wonderful and expanding world of vegan cheese to get to the bottom of this.
What is vegan cheese?
Vegan cheeses vary. Different plant foods, including almonds, soy, cashews, coconut, plant-based blends, and more, make vegan cheese varieties. And not only do ingredients vary, but processing also varies to produce from, soft “aged” and ricotta-like types. We’ll dive into that more below.
Is “dairy-free cheese ” the same as “vegan cheese”?
The short answer is no. "Dairy-free" means free of all animal products such as whey. However, other animal-based products may be involved at any stage of processing. While all products labeled “vegan” are “dairy-free,” the opposite isn’t necessarily true. Look for the word “vegan” on the product.
What are the nutrient benefits of vegan cheese?
As you might suspect, nutrient quality varies depending on the type of ingredients the food manufacturer uses.
Protein Is Generally Low
Some products are higher in protein, while others have virtually zero protein. Generally speaking, relying on vegan cheese to boost your protein isn't a good strategy.
Calcium Content Varies
In a similar vein, calcium content ranges widely. Some offer 0% calcium per serving, while others offer 15% of calcium per serving. As a result, using vegan cheese to make sure you're meeting your calcium needs for pregnancy isn't a solid strategy either.
Cholesterol-free
Outside of not harming animals during manufacturing, the primary benefit is that all vegan cheese is cholesterol-free. Only animal-based products contain cholesterol. And while your body needs some cholesterol to support essential functions like making hormones, too much cholesterol in your blood may increase your risk of developing heart disease.
High in Saturated Fat
The other downside to vegan cheese is saturated fat, primarily found in high concentrations in coconut oil-based varieties. Saturated fat is the type of artery-clogging fat that, as a Registered Dietitian, I will tell you, pregnant or not, to limit.
High in Sodium
Finally, like regular cheese, vegan cheese is high in sodium, which is part of what makes it so delicious! Like cholesterol, while you need a certain amount of sodium in the body, too much isn’t good either as it may raise your blood pressure.
So despite being dairy-free and promoting a better planet, they’re great to enjoy in moderation as part of a varied vegan prenatal diet.
What are the different types of vegan cheese?
Based on some light Googling, there are three different "tiers" of vegan cheese.
Basic vegan cheese: nonfermented shreds and slices. Think pizza shreds and sandwich slices that you can find at most grocery stores.
Cultured vegan cheese: fermented cheeses made by including certain strains of probiotics and enzymes during processing. Think cheese destined for an Insta-worthy vegan cheeseboard to share with family and friends, making them go, "who knew vegan cheese tasted so good?"
Small-batch craft vegan cheese: Also fermented, the cheese undergoes a similar processing path to dairy cheese. Also, cheeseboard-worthy cheese, you typically won't find these brands at your local Whole Foods. You can find these cheeses at your local farmers' market (if you're in a vegan-friendly area!) or via online order.
Avoid or Enjoy?
This issue with vegan cheese for pregnancy surrounds food safety, specifically around fermentation and pasteurization. First, let’s break these two down.
Fermentation
According to encyclopedia.com, "Fermentation is a chemical process that breaks down carbohydrates...This process is carried out by microorganisms such as bacteria, molds, and fungi." Fermented foods you might be familiar with include kimchi, tempeh, kombucha, and some vegan cheeses. While fermented foods are excellent as they contain good gut-friendly bacteria, some are also at risk for carrying harmful bacteria due to processing. Given the lack of reliable evidence around foods safety, to be on the safe side, avoid homemade, farmer’s market, and small-batch artisan fermented vegan cheeses to reduce the risk of foodborne illness.
Pasteurization
I might be dating myself, but you may remember learning about pasteurization when you learned about Louis Pasteur in school, a French-born chemist who discovered pasteurization - pasteurizing foods or beverages destroys harmful bacteria by applying heat. Raw foods like fresh-pressed juices, sauerkraut, kombucha, and vegan cheese labeled "raw" are unpasteurized, meaning they haven't undergone a heating process to destroy any bacteria, good or bad. As a result, if you're expecting, it's best to avoid raw and unpasteurized products to minimize your risk of being exposed to harmful bacteria during pregnancy.
Bottom line:
Enjoy vegan cheese safely when selecting from a large, reputable brand.
Avoid homemade fermented cheeses from your local farmer's market and small-batch artisan brands.
Avoid vegan cheese labeled "raw" to minimize your risk of foodborne illness.
While not a nutrient powerhouse for pregnancy, vegan cheese can jazz up any savory dish or be used to satisfy your comfort food craving. Enjoy!
Personal favorites to recommend to my clients:
Ready to feel confident about YOUR vegan pregnancy?
Join like-minded women inside the Vegan Pregnancy Collective to get the tools you need so you can stop worrying and wasting time Googling all things vegan pregnancy!
