Pea Milk

What is Pea Milk?

• Pea milk is a nutritionally balanced milk alternative. It provides 8 grams of complete protein and up to 50% more calcium per serving than cow’s milk, making it a  great alternative for individuals who are intolerant to dairy or soy. 

• Pea milk is a gluten-free, dairy-free milk that contains pea proteins and nutrients extracted from yellow peas. 

  • The peas are ground down into a flour consistency and the protein is separated from the starch. The pea protein is then mixed with water, added vitamins, and flavor to form milk

  • Pea milk comes in unsweetened, sweetened, and assorted flavors like vanilla and chocolate. 

• It is a suitable alternative for individuals with a dairy or soy allergy with nutrients comparable to cow’s milk. 

• Pea milk has a small environmental footprint! Peas require less water and nitrogen fertilizer than the production of almond milk or cow’s milk. [1-2]

• Note that store-bought pea milk, like Ripple, may have added ingredients that some families may be avoiding including added vitamins, gums, and natural flavor. If you are interested in trying pea milk without the added ingredients, you may try making it yourself! Here’s a recipe with only 5 whole-food ingredients. Keep in mind this recipe will only last up to 4 days refrigerated as there are no added preservatives or fillers.

Nutrient Breakdown

• Unsweetened pea milk is a great source of:

  • Protein - 8 grams per 8 fluid ounces

  • Vitamin B12 -  2.5 mcg  (100% Daily Value)

  • Calcium -  440 mg (35% Daily Value)

  • Vitamin D - 6mcg (30% Daily Value)

• The protein content in unsweetened pea milk is comparable to cow’s milk (8 grams of protein per serving). [3] 

  • The pea protein in pea milk is considered a complete protein source because it provides all nine essential amino acids, however, it is lower in the amino acid methionine. [4]  

    • For this reason, pea protein should not be the sole source of protein in one’s diet. Sources of methionine include foods like eggs, seafood, meat, nuts, and seeds. 

• Ripple’s Unsweetened pea milk provides 50 % more calcium compared to regular cow’s milk.    

• Pea milk is made using pea protein and is usually fortified with vitamins such as B12, minerals, and DHA.  

  • Some individuals are sensitive to some of the added vitamins, especially if they have the MTHFR mutation and it contains unmethylated ingredients. If this is a concern, unfortified plant-based milk alternatives are available, or you may try making it yourself!

Where to Buy Pea Milk

• You can buy pea milk at most grocery stores that also carry plant-based milk alternatives

• Ripple Milk is often available at Sprouts, Natural Grocers, and Target. You can use their Store Locator to find availability near you. 

• Online retailers (Amazon, Ripple.com) 

• Make it yourself with this easy pea milk recipe.

Ways to Consume Pea Milk

• Smoothies

  • AB&J Smoothie

  • Pumpkin Pie Smoothie

• Hot Cacao

• As a 1:1 replacement in any recipe requiring other milks

Food Reactions

The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options. 

DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.

Pea Milk & Autism in the Research

There are no current studies on pea milk and autism. However, given that pea milk is a great source of protein and has up to 50% more calcium per serving than cow’s milk, it can be a great alternative for individuals who are intolerant to dairy or soy. 

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• References

  Descrip[1] USA dry pea, lentil & chickpea production. https://agresearch.montana.edu/wtarc/producerinfo/agronomy-nutrient-management/Pulses/USADryPeaCouncil%20FactSheet.pdf. 

  [2] Henderson A, Unnasch S. Life Cycle Assessment of Ripple Non-Dairy Milk. https://www.ripplefoods.com/pdf/Ripple_LCA_Report.pdf. Published March 2017.

  [3] Lopes M, Pierrepont C, Duarte CM, Filipe A, Medronho B, Sousa I. Legume beverages from chickpea and lupin, as New Milk Alternatives. Foods. 2020;9(10):1458. doi:10.3390/foods9101458. 

  [4] ​​Collins, K., P, & *, N. (2020, July 15). Pea protein is everywhere, is it healthy? American Institute for Cancer Research. Retrieved December 1, 2021, from https://www.aicr.org/resources/blog/health-talk-pea-protein-is-everywhere-is-it-healthy/. 

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Authors

Melissa Teel, Dietetics Student

Brittyn Coleman, MS, RDN/LD, CLT