Plain yogurt, cream, milk and plant-based beverages play different roles.
AI-generated collection photograph.
Plain does not mean zero carbohydrates
Milk and yogurt contain natural sugars. Yogurt with no added sugar does not necessarily have zero carbohydrates. Greek yogurt and cottage cheese also vary in protein and fat by brand and version.
A little cream adds texture but concentrates fat. For desserts, weigh the total amount and divide by the actual yield; do not calculate as though the entire container were one serving.
Keep the label handy when substituting
Diluted almond beverage does not provide the same nutrients as cow’s milk, and canned coconut milk is usually much more concentrated. Look for unsweetened versions and check whether the recipe needs texture, protein or simply liquid.
Use pasteurized products.
Check allergens; lactose-free does not mean milk-free.
Recalculate nutrients if you change a main ingredient.
