“I am going to have a glass of pea milk.” It may sound weird at first, but only until you find out the health benefits of pea protein. For those who can’t consume dairy because of lactose intolerance, there are various non-dairy options in the market, and pea protein milk is one of them. It has never been easier to avoid dairy altogether and still enjoy your cereal, milkshake, etc. Pea milk is also good for those who are allergic to soy nuts. In this article, we’ll briefly explain how pea protein milk is made and why it is worth a try.
How is Pea milk made?
Unlike almond milk that is made by soaking the nuts, pea milk is made with yellow peas. Yellow split peas are grown in parts of Asia, Southern Europe, and North Africa. Yellow or otherwise, the choice is based on the manufacturer. It undergoes a very fine process before it’s packaged and dispatched for the shelves. The yellow peas are softened and milled with flour. The mixture is fortified with calcium, refined to purify the protein and blended with water, sunflower oil, salt, and vitamins. Pea protein milk has thicker texture than other plant milks. Companies like Ripple and Bolthouse Farms mention the protein in the label of each serving.
Benefits of pea protein milk
Pea milk has a lot of health and other benefits up its sleeve. Here are some of them:
More nutritional qualities
Unlike other plant-based milks in the market, pea milk offers more protein. In fact, it offers similar quantities of protein as the good old cow milk. Pea milk contains about eight grams of protein per serving, while other plant-based milks boast up to two grams. It’s also free of dairy, nuts, soy, and gluten.
Companies are even adding calcium and vitamin D and omega-3 to their pea milk varieties. This makes pea milk more nutritious than other vegan options. There is almost no fat in peas, so sunflower oils add that touch of creaminess. Overall, a serving of pea-based milk will be comparable to 2% milk. If you are looking for less unsaturated fat, you can enjoy a glass of pea milk with no hesitation. Protein-based food options regulate your appetite and keep you feeling fuller between meals. High protein diets are best for building muscles, losing weight, and regulating blood sugar.
Good for the environment
Plant-based options like pea milk help save the environment. How, you ask? Well, the carbon footprint attached to pea milk is pretty small Life Cycle Associates found out that one liter of pea protein milk creates only 387 grams of carbon dioxide emission. On the other hand, cow’s milk emits 1,467 grams of carbon dioxide. That’s quite a significant difference.
Additionally, the water footprint of pea milk is also less than other plant-based options. It would take 100 times more water per ton of crop to get almonds than peas. It takes 28 times more water to get one liter of cow’s milk. Moreover, dairy cow farms emit a significant number of methane, which is a greenhouse gas. High number of greenhouse gases are contributing to climate change and global warming. Pea milk production takes 86% lesser emissions of greenhouse gases. If you’re looking to be little kinder to Mother Earth, consider opting for this nutritious milk option.
Lower in calories, carbs, and sugar
Pea protein and milk provide you low-calorie counts than cow’s milk. The diet and fitness industry can’t have enough of this fantastic plant. People trying to lose weight can confidently walk up to the aisle and enjoy pea protein milk. A cup of unsweetened pea milk will contain about 70 calories, while cow milk will provide 87 calories. Moreover, fortified milks are richer and creamier than cow milk. When added to smoothies and pancakes, they take the taste up to a good level.
What’s more a cup of unsweetened pea milk contains no sugars and zero grams of carbs. In comparison, cow’s milk has 12.3 grams of carbs and sugars. The sugars and carbs come from lactose, which is a pain point for lactose intolerance and people with diabetes. You will find other nut and soy milk varieties more watery than pea-based milk. If anyone in your family is lactose intolerant, you can introduce them to pea milk. Unlike other vegan options, pea milk comes in many flavors like vanilla, strawberry, and chocolate. Flavored options of pea milk contain sugars and carbs.
Making pea milk at home
If you are not a fan of over-the-counter pea milk offerings, you can make your own! It can also be a fun exercise that can result in a healthy addition to your diet.
- Mix 1.5 cup of split peas (uncooked) with 4 cups of water. Bring the water to a boil.
- Reduce the heat and let the mixture simmer for about 1.5 hours until the peas become very soft.
- When fully cooked, put the peas in a blender with 3.5 cups water, few dates, and a teaspoon vanilla extract for flavor and sweetness.
- Keep blending until you are satisfied with the consistency. Ideally, the mixture should be smooth.
- You can strain the mixture using a fine piece of cloth or strainer.
- If you don’t want sugars, don’t add dates to your pea milk.
- Consider adding a dash of peanut butter for added flavor
- You can add this mixture to cereals, pancakes, smoothies, and oatmeal.
Pea protein is already in high demand because of its various benefits. Now, you can take advantage of pea protein in the form of a nutritious liquid. It’s also easy to pair with other ingredients in a recipe. Pea protein milk is a smart choice for people looking to lead a healthy lifestyle. Moreover, you do your bit by saving the environment. Pea protein milk to the rescue!