Do you recall the bumper sticker “Visualize Whirled Peas”? There’s a new way to think about blended peas (and drink them) these days: pea milk! Peas have recently joined the ranks of other plant-based milk alternatives such as nuts, soy, and oats. Pea milk is one of the best milk for keto that you can consume.
Pea milk is a low-carb beverage made from yellow peas rather than green peas.
Pea milk is made by blending, not soaking, its signature ingredient, unlike other plant-based milks. What’s the end result? A beverage that is higher in calories and nutrients. While it may seem like an odd choice, this dairy alternative has a lot of health benefits and is better for the environment than many other alternative milks. Plus, many people enjoy it for its creamy texture and mild taste.
Nutrition Facts From Pea Milk
This nutrition information is provided by the USDA for approximately 8 ounces of unsweetened pea milk.
- Calories: 70
- Fat: 4.5g
- Sodium: 130mg
- Carbohydrates: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 8g
Unsweetened pea milk has zero grams of carbs per 8-ounce serving, making it a good choice for diabetics or those on a low-carb diet. Sunflower oil, the third ingredient in pea milk, contains 4.5 grams. This oil is used to add a creamy texture and as an emulsifier. Sunflower oil is a “better-for-you” fat because it contains both monounsaturated and polyunsaturated fats, according to the American Heart Association.
Pea milk is one of the most protein-dense alternative milks. Peas may not seem like a protein powerhouse, but they’re actually quite high in this macronutrient, with 8 grams in a single serving of pea milk. This is the same amount of protein you’d get from a serving of cow’s milk.
Pea milk has an impressive amount of nutrients added to it. One serving of Ripple brand unsweetened pea milk contains 45 percent of your daily value (DV) of calcium, 15 percent of your daily value (DV) of iron, 13 percent of your daily value (DV) of potassium, 10 percent of your daily value (DV) of vitamin A, and 30 percent of your daily value (DV) of vitamin D.
Health Benefits
Pea milk has a lot to offer if you’re looking for a healthy, dairy-free milk alternative. Pea milk is vegan-friendly because it is made entirely of plant-based ingredients. Pea milk contains more vitamin D and calcium per ounce than dairy milk due to the addition of these nutrients.
Both vitamin D and calcium consumption have been linked to stronger bones. Many people seek out alternative types of milk for a variety of reasons, including food allergies and intolerances. When lactose intolerance or a whey or casein allergy prevents you from drinking cow’s milk, pea milk is a viable alternative. Since its primary ingredients are water, pea protein, and sunflower oil, it’s unlikely to cause an allergic reaction. (Peas are not among the most common “top eight” food allergens).
Pea milk can easily be included in a low-carb diet plan due to its low carb content of only 2 grams per 8 ounces. Pea milk is a good choice if you have diabetes or follow a keto or Atkins-style diet.
Protein plays an important role in fending off hunger. Pea milk has a high protein content of 8 grams per cup, which gives it more staying power than lower-calorie, lower-protein alternative milks.
Environmental concerns about water usage have arisen as a result of the production of some alternative milks, particularly nut-based varieties. Pea milk uses significantly less water than almond and dairy milk, according to Ripple, a popular pea milk brand.
Peas aren’t considered a particularly allergenic food, so pea milk is a good option for many people with food allergies. A pea allergy, on the other hand, is possible. Before trying pea milk, consult your doctor or allergist if you suspect you have a pea allergy (or are feeding a child who may have one).
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