Non-dairy milk is becoming increasingly popular lately. From oat to soy to almond, you have a wide variety of plant-based milks to choose from. One of these is the pea milk.
Pea milk is a non-dairy milk that comes from yellow peas. A company specializing in pea protein product currently produces it.
It has a high protein content and an extremely smooth taste. These characteristics may make it appealing to people looking for healthier alternatives.
Why should you try this milk?
It is an Excellent Source of Plant-based Protein
Unlike other plant-based milk, pea milk has a similar protein content as that of cow’s milk. One cup of 240 ml of this milk has about 8 grams of protein. This is almost similar to the protein in one cup of cow’s milk.
Other plant-based milks cannot compare with the protein content of pea milk. For example, almond oil only has 1 gram of protein in one cup.
The high protein in pea milk is particularly because of its yellow pea content. Peas are, in fact, the best sources of plant-based protein to try.
In fact, the pea-based protein powders have also become popular with people recently. This is also because of its high protein nature.
Consuming protein-rich foods on a regular basis can help regulate your appetite. It can also make you feel satisfied between meals and promote weight loss.
High-protein diet also has several other benefits like lowering the body weight. Other advantages include controlling blood sugar and increasing muscle mass.
Pea protein is a rich source of branched-chain amino acids (BCCAs). BCCAs are specialized amino acids promoting muscle growth and regulating blood sugar.
They are Hypoallergenic Alternative to Nut and Cow Milks
Almost 68 percent of the world’s population suffers from lactose intolerance. Such people tend to avoid dairy products such as cow’s milk. Otherwise, these products can produce unpleasant symptoms like diarrhea, gas, and bloating.
Because pea milk is dairy free, you can use it even if you are lactose intolerant.
A lot of plant-based milks are available for those with lactose intolerance. However, some people do not consume nut or soy-based milks since they also cause health concerns.
Pea milk is a nut- and soy- free, and is a safe choice for people with such allergies.
Moreover, it is even higher in protein as compared to soy milk which is famous for its protein content.
Pea milk also does not have gluten in it. So, it is also perfect for those following a vegan diet.
It is Low in Calories Yet Creamy in Texture
Pea milk has fewer calories than cow’s milk. This makes it a suitable choice for weight loss.
1 cup of unsweetened pea milk has 70 calories. On the other hand, 1 cup of skim milk contains 87 of them.
Pea milk is lower in calories than cow’s milk, it has a creamier, richer texture. The manufacturing of milk involves the blending of whole peas. You then combine them with other ingredients such as sunflower oil and water.
This results in a smooth liquid which you add to different dishes like smoothies and oatmeal. While other alternatives like almond milk are thin, it is thicker and palatable.
Unsweetened Pea Milk is Low in Sugar and Carbs
Unsweetened pea milk is low in carbs and calories. This makes it a good choice for those trying low-carb diets.
One cup of unsweetened pea milk has no sugar and carbs.
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In comparison to this, 1 cup of 2 percent cow milk has 12.3 grams carbs and sugar each. Both of these agents come from lactose, a sugar naturally found in cow’s milk.
Unsweetened pea milk may also be appealing to people with diabetes. It helps them keep track of the carbohydrates for managing blood sugar. However, if you buy pea milk in flavored form, it may contain added sugar.
It is More Environment-Friendly
Pea-based milk is environment-friendly, even more than almond milk or cow’s milk.
Dairy cows emit large quantities of methane, a greenhouse gas. Milk also need a lot of energy and water to produce.
This combination can negatively impact the environment. What’s more, it can also lead to climate change.
Almond milk production requires less emission of greenhouse gases. However, a lot of water is essential for the production process to continue.
The state of California utilizes an average of 3.2 gallons of water to produce one almond kernel. This is huge and uses up a lot of water reserves.
The production of pea milk requires 86 percent less emission of gases than almond milk. Cow’s milk, on the other hand, needs 25 times more water to produce than pea milk.
How to Add Pea Milk to Your Diet
Like other plant-based milks, pea milk is a versatile beverage. You can add it to many dishes and drinks.
Following are some great ways to include this milk in your meal plans.
- Pour it on rolled oats to boost its protein content
- Utilize it as a base for all your favorite
- Use it in place of cow’s milk to bake or while making homemade dressings
- Brew your coffee using this milk instead of cow’s milk
- Combine it with nut butter, rolled oats, chia seeds, apples, and cinnamon. This will create a yummy overnight oat concoction.
- Prepare chia pudding my mixing milk from peas, chia seeds, and cocoa powder.
How to Make Pea Milk at Home
In order to make your own pea milk, mix 1.5 cups or 340 grams of uncooked split peas with 950 ml or 4 cups of water. Bring the solution to a boil.
Reduce the heat after some time and let the peas simmer for 1 to 1.5 hours until they get soft. Now put the peas in a blender and add 2.5 cups or 830 ml of water. Throw in 2 teaspoons of vanilla extract.
Lastly, add three pitted dates for extra sweetness. Blend the ingredients until they get smooth and add some more water. Keep repeating this until you reach your desired consistency.
You can strain the pea milk by using a nut milk bag. This will impart it a smoothie texture.
If you wish to lessen the amount of sugar in your pea milk, do not add dates.
The Bottom Line
Pea milk by Ripple Company is plant-based milk. It utilizes yellow peas for production.
It has a high protein content than most of the plant-based milks. It also provides a lot of nutrients like iron, vitamin D, and calcium.
It is a versatile beverage which makes it an excellent thing to add in meals. However, you must keep in mind that it contains sunflower oil which has high omega-6 fats. It is also available in certain flavors high in sugar.
Nevertheless, you can always prepare pea milk at home on your own. This way, you will be able to control its composition according to your own needs.
Pea milk is a great alternative for people who are looking for a high-protein alternative to cow’s milk. Its hypoallergenic nature makes it a favorable choice for those with lactose intolerance.