Protein-packed pea milk could give traditional non-dairy alternatives a run for their money
As almonds are lamented for their potentially devastating environmental impact, and the debate over whether or not soya is healthy rages on, consumers are cottoning on to another star ingredient for nondairy milk: the mighty pea.
Alternative milks are on the rise as people are beginning to realise how bad milk production is for the environment; producing only one glass of cow’s milk results in almost three times the greenhouse gas emissions of any non-dairy milk, according to a University of Oxford study. There are health reasons, too, says dietitian Mirna Sabbagh. “Many people would prefer to avoid the hormones naturally found in milk and antibiotics found in non-organic milk.”
In response to the high demand, a range of non-dairy milks have flooded the market, from oat and soya, to the lesser known, such as macadamia and hemp. But with a protein and calcium content similar to that of cow’s milk and a tiny carbon footprint, pea milk made from yellow split peas is a popular contender. “The high protein in pea milk can improve satiety, control blood sugar levels and provide a healthy source of BCAAs [branched-chain amino acids],” explains Jo Owen, a holistic health and nutrition coach at Nourish, Flourish and Fly. Further, one glass of unsweetened pea milk contains 70 calories, whereas a glass of reduced-fat cow’s milk has about 86.
Lina Shibib, a clinical nutritionist at Medcare Hospital Al Safa, also praises pea milk’s nutritional value. “It contains potassium, calcium, vitamin A, vitamin D and iron. The high content of omega-3 fatty acids from algal oil is a big bonus, improving heart health, immune function, nervous system function and brain health.”
It also contains magnesium and plenty of fibre, and is lactose and nut-free, says Sabbagh. “This can make it much easier to digest for those who have lactose insufficiency, and it also works well with a vegan or vegetarian diet.”
Purveyors of pea milk also promote its smaller eco footprint. This is because there is a reduced need for nitrogen fertilisers, and peas require much less water to grow than many other crops. They’re also commonly grown in areas where water is in abundance, unlike almonds.
So where’s the catch? Healthwise, there are a couple to note, say our experts. Shibib cites the “incomplete” protein count. “The number of amino acids in pea milk is not complete, meaning the consumer would still need to get their essential amino acids from somewhere else.” She says it could cause digestive upset, too, because of the high fibre content. “However, pea protein generally does not have as much risk as other proteins, especially those derived from oats or almonds.”
Sabbagh says it’s important for consumers to read the ingredients label before buying a product “to make sure they don’t have added sugars and excess oils that you may not wish to consume for optimal
People are beginning to realise just how bad milk production is for the environment
health”. Owens echoes this sentiment. “If you are not making your own higher-fibre pea milk, make sure you read the labels and aim for brands that are low on added sugars and thickeners, opting instead for varieties that are fortified with additional vitamins and minerals.” As for the environmental claims, consumers have to consider where their pea milk has been farmed, made, packaged and shipped from to determine the product’s total carbon footprint. In the UAE, where pea milk is not widely accessible, for example, if you’re buying Mighty Pea milk from Spinneys, the yellow split peas are sourced from countries within the European Union. The environmental impact of other ingredients, such as cane sugar, sunflower oil and algal oil, which are often used in pea milk recipes, also need to be taken into account.
Yet, when weighed up against the eco-unfriendliness of methane-emitting cow’s milk, the fibre-filled, nutrient-dense, protein-packed pea comes out on top.