If you buy non-dairy milk for environmental, health or other reasons, you know that dairy cases are overflowing with a dizzying array of non-dairy milks. There seem to be as many non-dairy options as there are dairy, which makes it hard to know which are the healthiest. To add to the growing list of non-dairy options, there’s a newcomer in the dairy case: pea milk. Made of yellow split peas, Ripple plant-based milk offers some interesting perks compared to its non-dairy peers.
While protein-rich soy milk has fallen out of favor (primarily due to its taste), sales of almond, coconut and other dairy-free milks are soaring. But, unlike soy milk, they have little or no protein. Ripple, which is made from split peas — a legume cousin of soybeans — has the same protein content of cow’s milk (8 grams per serving), but packs in more calcium, vitamin D, iron and DHA omega-3 fatty acid, mostly thanks to fortification. In addition, some preliminary studies with pea protein-based beverages show they may enhance feelings of fullness, and one study reported pea protein to provide similar muscle-building properties as whey (dairy) protein.
While all dairy-free options are lighter on the land than cow’s milk, Ripple may be more sustainable because split peas require less water to grow, compared to “thirsty” almonds and other tree nuts. According to Ripple, its milk produces 70 percent to 76 percent fewer greenhouse gases compared to almond milk or dairy milk, respectively.
Bottom line: Non-dairy milks can be a great way to enjoy a more plant-based diet, but don’t assume they provide the same health benefits as the whole foods (such as soybeans, peas and almonds) from which they’re derived. Choose those that are lowest in added sugars and saturated fat and provide the nutrients that dairy foods do — namely protein, calcium and vitamin D. If you’re vegan or eat a primarily plant-based diet, include a wide variety of plant-based proteins to ensure you get all of the essential amino acids in the optimal amounts.
Here’s how dairy and non-dairy alternatives compare.
| Milk | Calories | Protein (g) | Total Fat (Sat Fat) | Added Sugars (g) | Nutrients |
| Nonfat Cow’s Milk | 80 | 8 | <.5 (0) | -* | 30% DV calcium, 25% DV vitamin D, 8% DV vitamin A |
| 2% Cow’s Milk | 120 | 8 | 5 (3) | -* | 30% DV calcium, 25% DV vitamin D, 8% DV vitamin A |
| Ripple Plant-Based Milk (original) | 100 | 8 | 5 (.5) | 6 | 45% DV calcium, 30% DV vitamin D, 13% DV iron, 32 mg DHA omega-3 |
| Soy Dream Organic Original Soymilk | 130 | 7 | 5 (.5) | 10 | Unfortified4% DV calcium |
| Almond Breeze Almond Milk (original) | 60 | 1 | 2.5 (-) | 7 | 50% DV vitamin E, 45% DV calcium, 25% DV vitamin D |
| Silk Coconut Milk (original) | 80 | – | 5 (4.5) | 7 | 50% DV vitamin B12, 45% DV calcium, 25% DV vitamin D |
| Silk Cashew Milk (original) | 60 | <1 | 2.5 (-) | 7 | 45% DV calcium, 25% DV vitamin D, 20% DV vitamin E |
*Dairy milk contains no added sugar but has 12 grams of naturally-occurring sugar from lactose. However, health authorities limit only added sugars as they are metabolically different from sugars naturally present in foods and beverages.
Pea Milk: Plant-Based, Protein-Rich and Planet-Friendly originally appeared on usnews.com
